CHAPTER 3
Sauces and Spreads

Scoop out the flesh of the avocados and place in a small bowl. Mash the avocado with a fork.
Add the tomatoes, onions, jalapeños, and garlic. Mix together.
Squeeze on fresh lime juice and mix.
Stir in salt and black pepper and serve immediately.

Slow-Cooked Salsa

This may be the easiest salsa recipe ever, and it tastes so much fresher than jarred salsa.

Place all ingredients into a 2-quart slow cooker. Stir. Cook on low for 5 hours.
Stir and lightly smash the tomatoes before serving, if desired.

Rocking Salsa

This salsa is sure to be a winner at any party. Serve with Paleo Chips (see recipe in Chapter 2) for a great appetizer before dinner.

Combine all ingredients in a food processor and pulse quickly to blend. Be careful not to over-pulse and completely liquefy this salsa. It should have a slight chunky texture.

Fresh Pepper Salsa

Tomatoes are a great source of the antioxidant vitamin C. You can also get creative and make your salsa with other vegetables, fruits, and spices.

Place all ingredients except the oil and cilantro (if using) in a food processor and pulse until desired chunkiness results. Taste and adjust for saltiness and heat.
In a medium-size pot, heat oil until slightly smoking. Add blended pepper mixture. Cook on high for 8–10 minutes, stirring occasionally. Sprinkle some chopped cilantro on top, if desired. Serve hot, cold, or at room temperature with tortilla chips, as a garnish for fish or poultry, or in your favorite burrito.

Melon Salsa

This sweet melon salsa is a fun alternative to traditional vegetable-based salsas.

Melons

Melon has a very low sugar content. One fruit serving of cantaloupe is half a melon. This is a good choice when you’re watching calories or counting fruit servings per day.

In a large serving bowl, combine all ingredients and mix well.
Chill for 4 hours and serve.

Salsa Verde

Tomatillos, a relative of the tomato, are in peak season in the summer and early autumn.

Preheat oven to 400°F. Remove husks from the tomatillos, rinse in warm water, and place on a baking sheet with the jalapeños. Place jalapeños and tomatillos in the oven to roast until slightly charred, about 10 minutes.
Place tomatillos, jalapeños, cilantro, onion, lime juice, and salt in a blender. Purée until salsa is well-blended.

Aioli

Aioli is a basic French mayonnaise used throughout the Mediterranean. It’s loaded with garlic and can include a variety of different herbs. You can also add tomatoes and spices.

Storing Aioli

Aioli will keep in the refrigerator for a day or two, but it’s best made and used the same day.

Combine the eggs, lemon juice, vinegar, mustard, and garlic in a blender.
Add the oil a little at a time and continue to blend. When the mixture is creamy, taste. Add herb of choice and salt and pepper. Pulse to blend. Store in the refrigerator or serve.

Fresh Tomato Drizzle

This is perfect over shrimp, drizzled onto avocados, or even used as a sauce for hot or cold chicken or fish. It tastes summery!

Balsamic Vinegar

There are various types of Italian vinegar, but perhaps the most famous is balsamic vinegar. Balsamic vinegar is made from reduced wine and aged in special wood barrels for years. Each year’s barrels are made of a different type of wood—the vinegar absorbs the flavor of the wood. Authentic balsamic vinegar ages for a minimum of ten and up to thirty years.

Purée all ingredients in a blender. Taste and add more celery salt and pepper if desired. This dressing improves with age—try making it a day or two in advance.

Homemade Mayonnaise

This Paleo-friendly mayonnaise is great on beef, turkey, or chicken burgers.

Combine eggs, lemon juice, and dry mustard in a food processor and pulse until blended.
Drizzle oil into egg mixture slowly and continue to pulse until completely blended.

Wasabi Mayonnaise

Traditional wasabi paste is made with real mayonnaise. This version is Paleo-friendly and can be used with sushi or other types of proteins.

Eating Raw Proteins

There has been some debate as to whether or not you should eat protein raw. There are certain vitamins that are diminished in the cooking process, like C, B₆, and B₉, but others, like egg protein, are more digestible.

Combine eggs, lemon juice, dry mustard, and wasabi powder in a food processor and pulse until blended.
Drizzle oil into egg mixture slowly and continue to pulse until completely blended.

Chipotle Mayonnaise

This dressing will add a nice flavor to most meat, poultry, and fish dishes.

Combine eggs, lemon juice, dry mustard, and chipotle peppers in food processor and pulse until blended.
Drizzle oil into egg mixture slowly and continue to pulse until completely blended.

Homemade Ketchup

Ketchups are traditionally high in sugar, and sugar-free versions are usually substituted with a chemical sweetener. If you make your own, you’ll know exactly what ingredients are in your specially-made ketchup!

Ketchup with a Kick

If you like zesty ketchup, you can add red pepper flakes or salt-free chili powder along with, or instead of, the cinnamon and other seasonings. Another alternative is to use hot paprika rather than sweet paprika.

Combine all the ingredients in a 2¹⁄₂-quart slow cooker. Cover and cook on low, stirring occasionally, for 2–4 hours or until ketchup reaches desired consistency.
Turn off the slow cooker and allow mixture to cool, then transfer to a covered container (such as a recycled ketchup bottle). Store in the refrigerator for up to a month.

Walnut-Parsley Pesto

Walnuts add a significant blast of omega-3 fatty acids to this delicious pesto.

Pesto for All

Pesto is a generic term for anything made by pounding the ingredients. Most people are familiar with traditional pesto, which is made with basil and pine nuts, but many prefer this variation with parsley and walnuts.

Chop the walnuts in a food processor or blender. Add the garlic and process to form a paste. Add the parsley; pulse into the walnut mixture.
While the blender is running, drizzle in the oil until the mixture is smooth. Add pepper to taste.

Red Pepper Coulis

Coulis can be made using any fruit or vegetable. To add more flavor, experiment with the addition of herbs and spices.

Preheat oven to 375°F.
Toss the red peppers with the oil in a medium-size bowl. Place the peppers on a racked sheet pan and put in the oven for 15–20 minutes, until the skins begin to blister and the red peppers wilt.
Remove from oven and immediately place the red peppers in a glass or ceramic container with a top. Let sit for approximately 5 minutes, then peel off the skin. Stem, seed, and dice the peppers.
Place the red peppers in a blender and purée until smooth. Season with black pepper.

Serrano-Mint Sauce

This mint sauce is great with fish, poultry, and steak. Use this in place of other condiments or as a salad dressing.

Combine all ingredients into food processor and pulse to coarsely blend.

Habanero-Basil Sauce

This sauce is very spicy and goes well with meats and poultry.

Combine all ingredients in food processor and pulse to coarsely blend.

Mint Chimichurri Sauce

Instead of the traditional mint jelly, use this mint chimichurri sauce to make a lamb recipe extra special.

Wash herbs, remove stems, and chop leaves.
In a blender, combine oil, vinegar, lemon juice, garlic, shallot, salt, and jalapeño; blend ingredients together. Add parsley, cilantro, and mint to the blender in batches and blend until sauce is smooth.

Jalapeño-Tomatillo Sauce

Serve this sauce over riced cauliflower or roasted root vegetables for a fiery southwestern dish.

Heat the oil in a medium-size frying pan over medium heat. Sauté the garlic, onion, tomatillos, and jalapeño peppers for 5–10 minutes, until softened.
Place the mixture in a 4-quart slow cooker. Add the water and stir. Cook on low for 8 hours.

Fruity Balsamic Barbecue Sauce

Use this sauce in pulled pork, as a dipping sauce, over chicken or burgers, or even as a marinade.

Place all ingredients in a 2-quart slow cooker. Stir. Cook on low for 6–8 hours.
Mash the sauce with a potato masher. Store in an airtight container for up to 2 weeks in the refrigerator.

Lemon-Dill Sauce

Serve this delicious, tangy sauce over salmon, asparagus, or chicken.

A Peek at Peppercorns

Black peppercorns are the mature fruit of the black pepper plant, which grows in tropical areas. Green peppercorns are the immature fruit of the black pepper plant. White peppercorns are mature black peppercorns with the black husks removed. Pink peppercorns are the dried berries of the Brazilian pepper plant.

Place all ingredients in a 2- or 4-quart slow cooker. Cook on high, uncovered, for 3 hours or until the sauce reduces by one-third.

Raspberry Coulis

A coulis is a thick sauce made from puréed fruits or vegetables. In this recipe, the slow-cooking causes the fruit to cook down enough that straining is unnecessary. This is delicious as both a breakfast fruit spread and a sweet dessert topping.

Taste, Taste, Taste

When using fresh berries, it is important to taste them prior to sweetening. One batch of berries might be tart while the next might be very sweet. Reduce or eliminate honey in this recipe if using very ripe, sweet berries.

Place all the ingredients in a 2-quart slow cooker. Mash gently with a potato masher. Cook on low for 4 hours uncovered. Stir before serving.

Fennel and Caper Sauce

Try this sauce over boneless pork chops or boneless, skinless chicken breasts and grilled summer vegetables.

Place the fennel, capers, broth, shallots, tomatoes, and pepper in a 4-quart slow cooker.
Cook on low for 2 hours, and then add the parsley. Cook on high for an additional 15–30 minutes.

Summer Berry Sauce

Drizzle this sauce over desserts and breakfast foods.

Place all the ingredients in a 2-quart slow cooker. Lightly mash the berries with the back of a spoon or potato masher. Cover and cook on low for 2 hours, then uncover and cook on high for ¹⁄₂ hour.

Artichoke Sauce

Slow-cooking artichoke hearts gives them a velvety texture.

Cleaning Slow Cookers

Do not use very abrasive tools or cleansers on a slow-cooker insert. They may scratch the surface, allowing bacteria and food to soak in. Use a soft sponge and baking soda for stubborn stains.

Heat the oil in a nonstick frying pan over medium heat. Sauté the artichoke hearts, garlic, and onion for about 10–15 minutes, until the onion is translucent and most of the liquid has evaporated.
Put the mixture into a 4-quart slow cooker. Stir in the capers and crushed tomatoes.
Cook on high for 4 hours or on low for 8 hours.

Mango Chutney

This fruity, cool chutney is a nice accompaniment to spicy dishes. To peel a ripe mango, you can slide a spoon, bottom side up, under the skin to remove it easily, without damaging the fruit.

Peel and dice the mangoes and onion. Chop the cilantro. Mix together all the ingredients in a medium-size bowl and adjust seasonings to taste.

Apple Chutney

Try this as a side for pork dishes instead of applesauce. It is also wonderful with hearty winter squash.

Combine the water and lemon juice in a large mixing bowl. Core and dice the apples, leaving peels on, and place them in the lemon water.
Thinly slice the shallot and chop the mint.
Thoroughly drain the apples, then mix together all the ingredients in a medium-size bowl.

Plum Sauce

Plum sauce is usually served with egg rolls, which are generally not Paleo-approved. But this delicious sauce is also wonderful brushed on chicken or pork ribs; doing so near the end of the grilling time will add a succulent glaze to the grilled meat.

Add the plums, onion, water, ginger, and garlic to a 4-quart slow cooker. Cover and cook on low, stirring occasionally, for 4 hours or until plums and onion are tender.
Use an immersion blender to pulverize the contents of the slow cooker before straining it, or press the cooked plum mixture through a sieve.
Return the liquefied and strained plum mixture to the slow cooker and stir in honey, lemon juice, coriander, cinnamon, cayenne pepper, and cloves. Cover and cook on low, stirring occasionally, for 2 hours or until the sauce reaches the consistency of applesauce.

Tomato and Chicken Sausage Sauce

Sausage is a delicious alternative to meatballs in this rich tomato sauce.

Quickly brown the sausage on both sides in a nonstick frying pan over medium-high heat, about 1 minute on each side. Drain any grease.
Add the sausage to a 4-quart slow cooker, along with the remaining ingredients. Stir.
Cook on low for 8 hours.

Chipotle Tomato Sauce

Try this southwestern take on the classic Italian tomato sauce on spaghetti squash or as salsa on a southwestern dish of choice.

Know Your Slow Cooker

When using a new or new-to-you slow cooker for the first time, pick a day when someone can be there to keep tabs on it. In general, older slow cookers cook at a higher temperature than newer models, but even new slow cookers can vary. It is a good idea to know the quirks of a particular slow cooker so food is not overcooked or undercooked. Tweak cooking times accordingly.

Place all the ingredients in a 4-quart slow cooker. Cook on low for 8–10 hours. Stir before serving.

Bolognese Sauce

Also called Bolognese or ragù alla Bolognese, this recipe combines vegetables and meat to create the perfect sauce for pouring over just about any beef and/or veggie dish.

Heat the oil in a nonstick frying pan over medium heat. Brown the ground beef and pork, about 5–10 minutes. Drain off any excess fat.
Add the meats and the remaining ingredients to a 4-quart slow cooker. Cook on low for 8–10 hours. Stir before serving.

Sun-Dried Tomato Sauce

Sun-dried tomatoes are an excellent source of lycopene, a micronutrient shown to be associated with cardiovascular health benefits and disease prevention.

Place all the ingredients in a 4- or 6-quart slow cooker, cover, and cook on low for 6–8 hours.

Spinach Marinara Sauce

Powerfully flavored and nutrient-rich, this sauce goes well with chicken, beef, or turkey meatballs, or over a vegetable medley side dish or main course.

In a 4- or 6-quart slow cooker, combine all the ingredients, cover, and cook on high for 4 hours.
Stir, reduce heat to low, and cook for 1–2 more hours.

Ground Turkey Tomato Sauce

This sauce is packed full of fresh, natural flavor. It’s an excellent complement to just about any Italian dish.

Heat the oil in a frying pan over medium heat. Add the ground turkey and cook for 5–7 minutes until brown.
While browning turkey, place stewed tomatoes, tomato paste, thyme, basil, oregano, and honey in a 4- or 6-quart slow cooker. Stir well and turn slow cooker to low heat.
Transfer browned turkey to slow cooker with slotted spoon. In pan with ground-turkey drippings, sauté onion, pepper, garlic, and bay leaf for 3–5 minutes until softened.
Add the sautéed vegetables, water, and chopped mushrooms to the slow cooker. Cover and cook on low 4–6 hours. Thin with a little water if necessary.

Cranberry Sauce

Serve this sweet-tart cranberry sauce with a holiday meal. You can also use it as a spread or pour it over your favorite dessert.

Place all ingredients into a 1¹⁄₂- or 2-quart slow cooker. Cook on high for 2¹⁄₂ hours. Stir before serving.

Cran-Apple Sauce

This sauce is simple, sweet, and loaded with antioxidants like vitamin C.

Combine cranberries, apples, and honey in a 4- or 6-quart slow cooker.
Place cinnamon stick and cloves in center of a 6" square of cheesecloth. Pull up sides and tie to form a pouch. Place in slow cooker.
Cover and cook on low for 4–5 hours or until cranberries and apples are very soft.

Rosemary-Mushroom Sauce

This sauce can be used as a marinade as well as a sauce to enhance the flavor and texture of many beef and chicken dishes.

In a frying pan over medium heat, sauté the mushrooms and onions in oil for about 5 minutes, until onions are soft.
Place onions and mushrooms in a 4-quart slow cooker. Add the rosemary and broth and stir.
Cook on low for 6–8 hours or on high for 3 hours.

Red Pepper Relish

This sauce has a little kick, spicing up the flavor of just about any entrée or side.

Combine all the ingredients in a 1¹⁄₂-quart slow cooker and mix well.
Cover and cook on low for 4 hours.

CHAPTER 3Sauces and Spreads

Party Guacamole