Sauces, rubs, and dressings are usually high–Sugar Impact, diet-killing saboteurs. They’re vehicles for hidden sugars and gluten to sneak into your diet and send your blood sugar off the rails, not to mention the long-term hit they give your health and waistline.
These recipes will let you slather and rub to your heart’s content, knowing you’ve dodged the high-SI bullet delivered in store-bought bottles. They’ll bring the party to your taste buds and actually help support your fast fat-loss goals and health. Yes, that kind of turnabout is fair play!
Argentina gets credit for gifting this delicious, versatile sauce to the world. Bright green color adds beauty as well as a great herbaceous flavor to your dish.
Makes about ⅔ cup (1 tablespoon per serving)
½ cup chopped fresh cilantro
½ cup chopped fresh basil
¼ cup chopped fresh parsley
1 garlic clove, minced
3 tablespoons white wine vinegar
½ teaspoon ground cumin
¼ cup extra-virgin olive oil
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Nutrient Content per Serving
Calories: 70
Fat: 7 grams
Protein: 1 gram
Fiber: 1 gram
Saturated Fat: 1 gram
Carbs: 2 grams
Sodium: 230 mg
Sugars: 0 grams
So good! Roasting the vegetables beforehand brings out their flavors and adds richness to the stock, so there’s no worry about the sodium, high-fructose corn syrup, and MSG some store-bought brands rely on for flavor. Freeze in 1-to 2-cup portions to have on hand for sauces or soups.
Makes 4 cups
1 tablespoon olive oil, plus more for the pan
1¾ pounds onions, chopped
2 medium leeks, trimmed, washed, and chopped
4 carrots, chopped
3 celery stalks, chopped
1 medium fennel bulb, chopped
10 cups water
4 plum tomatoes, seeded and chopped
6 sprigs fresh parsley
4 sprigs fresh thyme
12 whole black peppercorns
6 garlic cloves
1 bay leaf
Preheat the oven to 400°F. Lightly dampen a paper towel with a small amount of olive oil and wipe two rimmed baking sheets with it.
Combine the onions, leeks, carrots, celery, fennel, and the tablespoon of oil in a large bowl. Transfer to the prepared baking sheets. Roast the vegetables, stirring occasionally, until browned, 35 to 38 minutes.
Transfer the vegetables to a large pot. Pour 1 cup of the water onto each of the baking sheets and scrape up any browned bits, then add the water to the pot with the vegetables. Add the remaining 8 cups water, the tomatoes, parsley, thyme, peppercorns, garlic, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 1½ hours.
Strain the stock through a colander set over a bowl; discard the solids in the colander. Return the liquid to the pot and bring to a simmer over medium heat. Cook until reduced to 4 cups, 35 to 40 minutes. Remove from the heat and let cool to room temperature before refrigerating or freezing.
Nutrient Content per Serving
Calories: 35
Fat: 3.5 grams
Protein: 0 grams
Fiber: 0 grams
Saturated Fat: 0 grams
Carbs: 1 gram
Sodium: 5 mg
Sugars: 0 grams
The flavors in this tangy dressing make it a perfect pairing with a Mediterranean-style salad, or drizzle it over freshly sliced summer tomatoes for an easy and delicious snack.
Makes ¾ cup (2 tablespoons per serving)
2 tablespoons lemon juice
2 teaspoons red wine vinegar
1 tablespoon drained capers, chopped
1 tablespoon chopped shallots
1 teaspoon Dijon mustard
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup macadamia nut oil
Combine the lemon juice, vinegar, capers, shallots, mustard, salt, and pepper in a small bowl. Slowly whisk in the oil until well combined. Store in an airtight container in the refrigerator for up to 2 weeks.
Nutrient Content per Serving
Calories: 90
Fat: 1 gram
Protein: 0 grams
Fiber: 0 grams
Saturated Fat: 0 grams
Carbs: 0 grams
Sodium: 135 mg
Sugars: 0 grams
Not only does this simple dressing take a scrumptious salad to the next level (check out the recipe for my BLT Wedge Salad with Avocado and Dijon Vinaigrette here), it also makes a great quick marinade.
Makes ¾ cup (2 tablespoons per serving)
2½ tablespoons sherry vinegar
5 teaspoons Dijon mustard
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup walnut oil
Combine the vinegar, mustard, salt, and pepper in a small bowl. Slowly whisk in the oil until well combined. Store in an airtight container in the refrigerator for up to 2 weeks.
Nutrient Content per Serving
Calories: 80
Fat: 9 grams
Protein: 0 grams
Fiber: 0 grams
Saturated Fat: 1 gram
Carbs: 0 grams
Sodium: 150 mg
Sugars: 0 grams
It’s no accident “easy” is in the name of this vinaigrette. I hope simple, tasty recipes like this one encourage you to make your own dressings and avoid the sugar bombs sitting in jars on grocery store shelves.
Makes ¾ cup (2 tablespoons per serving)
1½ teaspoons grated lemon zest
3 tablespoons lemon juice
2 teaspoons Dijon mustard
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup extra-virgin olive oil
Nutrient Content per Serving
Calories: 80
Fat: 9 grams
Protein: 0 grams
Fiber: 0 grams
Saturated Fat: 1 gram
Carbs: 0 grams
Sodium: 115 mg
Sugars: 0 grams
It will come as no surprise that this homemade stock is better tasting than store-bought brands, and has less sodium. Freeze it in 1-or 2-cup containers so you have it on hand when you go to make one of my comforting chicken soups, like the Roasted Chicken and Vegetable Soup here.
Makes 20 cups
9 pounds chicken backs, trimmed of excess fat
5 onions, coarsely chopped
5 carrots, cut into 1½-inch pieces
5 celery stalks, cut into 1½-inch pieces
10 whole garlic cloves
20 whole black peppercorns
15 sprigs fresh parsley
10 sprigs fresh thyme
5 bay leaves
5 quarts water
Combine the chicken, onions, carrots, celery, garlic, peppercorns, parsley, thyme, bay leaves, and water in a large stockpot. Bring to a boil over medium-high heat. Reduce the heat to medium and gently simmer for 4 hours. Strain through a wire-mesh sieve into another pot and discard the solids in the sieve. Let cool, then cover and refrigerate for 6 hours to allow any fat to congeal. Skim the fat from the surface of the stock and discard. Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 year.
Nutrient Content per Serving
Calories: 20
Fat: 0 grams
Protein: 2 grams
Fiber: 0 grams
Saturated Fat: 0 grams
Carbs: 1 gram
Sodium: 10 mg
Sugars: 0 grams
Prepare for grilling greatness. My smoky BBQ spice rub is excellent on beef, pork, lamb, poultry, and fish like tuna and salmon. You’ll be happy to know it can be easily scaled up.
Makes about rounded ⅓ cup
3 tablespoons smoked paprika
1½ tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon garlic powder
1 teaspoon monk fruit extract
1 teaspoon sea salt
¼ teaspoon ground chipotle pepper
Combine the paprika, chili powder, cumin, garlic powder, monk fruit extract, salt, and chipotle pepper in a small bowl; mix well. Store in an airtight container for up to 6 months.
Nutrient Content per Serving
Calories: 15
Fat: 0.5 grams
Protein: 1 gram
Fiber: 1 gram
Saturated Fat: 0 grams
Carbs: 2 grams
Sodium: 390 mg
Sugars: 0 grams
A great take on a Jamaican classic. Put on some reggae music while mixing it up and let the islands come to you! It’s great on beef, pork, lamb, chicken, fish, shellfish, vegetables, and… well, just about anything!
Makes ⅔ cup
⅓ cup paprika
2 tablespoons ground allspice
1 tablespoon dried thyme
1 tablespoon sea salt
2 teaspoons freshly ground black pepper
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 teaspoon monk fruit extract
1 to 1½ teaspoons cayenne pepper
Nutrient Content per Serving
Calories: 20
Fat: 0.5 grams
Protein: 1 gram
Fiber: 2 grams
Saturated Fat: 0 grams
Carbs: 4 grams
Sodium: 700 mg
Sugars: 0 grams
And you didn’t think pesto could get any better! Cilantro pesto is mild and less expensive than the basil version. It can be wonderful on pasta, bread, or meat.
Makes about 1 cup
3 cups tightly packed fresh cilantro
1 garlic clove
¼ cup slow-roasted almonds (see here)
1 teaspoon grated lime zest
½ jalapeño pepper, seeded
¼ teaspoon sea salt
⅓ cup olive oil
Combine the cilantro, garlic, almonds, lime zest, jalapeño pepper, and salt in a food processor. Process until the cilantro mixture is finely chopped. With the machine running, add the oil in a steady stream until a thick puree forms. Store in an airtight container in the refrigerator for up to 2 weeks or freeze for up to 2 months.
Nutrient Content per Serving
Calories: 70
Fat: 7 grams
Protein: 1 gram
Fiber: 0 grams
Saturated Fat: 1 gram
Carbs: 1 gram
Sodium: 65 mg
Sugars: 0 grams
Store-bought mayo can contain damaging oils, added sugar, and something called “natural flavors.” Hmmm. Make this fresh, flavorful, homemade version and feel good about your effort with every spoonful.
Makes 1 cup (1 tablespoon per serving)
¼ cup unsweetened coconut milk
½ cup raw cashews
4 teaspoons lemon juice
1 tablespoon Dijon mustard
½ teaspoon sea salt
½ cup macadamia nut oil
Combine the coconut milk, cashews, lemon juice, mustard, and salt in a blender and puree. With the blender running, add the oil in a slow, steady stream until the mixture is thick and creamy. Store in an airtight container in the refrigerator for up to 3 weeks.
Nutrient Content per Serving
Calories: 90
Fat: 9 grams
Protein: 1 gram
Fiber: 0 grams
Saturated Fat: 1 gram
Carbs: 2 grams
Sodium: 105 mg
Sugars: 0 grams
Head down to your local farmers’ market for the freshest basil, or better yet, grow your own in a kitchen herb garden. Now that’s fresh! Using a sharp knife to chop the basil will keep it from bruising and help the leaves stay green.
Makes ¾ cup (2 tablespoons per serving)
3 tablespoons white wine vinegar
3 tablespoons chopped fresh basil
1 teaspoon Dijon mustard
½ teaspoon monk fruit extract
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup extra-virgin olive oil
Combine the vinegar, basil, mustard, monk fruit extract, salt, and pepper in a small bowl. Slowly whisk in the oil until well combined. Store in an airtight container in the refrigerator for up to 2 weeks.
Nutrient Content per Serving
Calories: 80
Fat: 9 grams
Protein: 0 grams
Fiber: 0 grams
Saturated Fat: 1 gram
Carbs: 0 grams
Sodium: 105 mg
Sugars: 0 grams