Vegetarian Slimming & Vegetarian Health
Sauce It Up
Sometimes you just want something simple and quick, like steamed veggies on noodles or rice – but a good sauce will transform such ingredients into something special. These are low in fat, sugar and salt also, making them perfect for your super-healthy regime!
Blender Hot Sauce
Makes 3 cups
As spicy or mellow as you want to make it!
- 1 cup chopped onions
- 1 cup chopped red or yellow peppers
- 1-2 fresh green chillies, deseeded and chopped or, if you aren’t a hot food fan, simply replace chillies with ½ tsp cayenne pepper
- 5 garlic cloves, crushed
- 4 cups chopped fresh or 3 cups chopped tinned tomatoes with their juice (approx 2 tins)
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp dried oregano
- 2 tbsp fresh coriander, chopped
- salt to taste
- In a blender or food processor, combine all ingredients except for salt and purée until smooth.
- Transfer sauce to a pot and simmer on low heat, uncovered, for about 30 minutes or until sauce has thickened and flavours mellowed.
- Stir often as it cooks and use a heat diffuser if necessary, to prevent sticking.
- Add salt to taste.
- This sauce will keep in a screw top jar in fridge for up to 2 weeks.
Makes 3 cups
Rich tasting but very low fat!
- 2 cups boiling water
- ½ oz porcini mushrooms
- 2 cups finely chopped onions
- 1 tsp olive oil
- 340g/12oz/4 cups fresh mushrooms, chopped
- 1 bay leaf
- 1 tsp mixed dried herbs
- ½ cup dry sherry
- ½ tsp salt or to taste
- Pour boiling water over dried mushrooms and set aside to soak for at least 30 minutes.
- Remove mushrooms from soaking liquid.
- Cut off and discard any tough stems, then slice or chop remainder of soaked mushrooms.
- Strain liquid through kitchen paper or a paper coffee filter.
- Reserve mushrooms and liquid separately.
- In a saucepan, combine onions and oil.
- Cover and sauté onions on a medium-low heat for 10 minutes, stirring regularly.
- Add fresh mushrooms, raise heat and stir until mushrooms begin to release their juices – about 3 minutes.
- Add bay leaf, herbs, sherry, salt and the reserved dried mushrooms and their soaking liquid.
- Cover and simmer for about 15 minutes, until mushrooms tender.
- Stir sauce occasionally and add a little more stock/water if needed.
- If at end of simmering sauce hasn’t reduced enough, uncover and simmer for a few more minutes.
- Discard bay leaf before serving.
Creamy Roasted Red Pepper Sauce
Makes 1 cup
Simple, quick and extraordinarily good! Lovely on pasta, baked potatoes, stuffed veggies, savoury pancakes, grain dishes etc. This also keeps for up to a week in a refrigerated screw-top jar.
- ²/3 cup drained roasted red peppers (available in jars or tins)
- ¹/3 cup plain soya yoghurt
- salt and ground black pepper to taste
- Pour ingredients into a blender or food processor until smooth.
- If you want it a little warm, heat very gently – and don’t let it get too hot.
Makes about 1½ cups
- A smoky, tangy recipe that’s great with burgers or simple bean dishes – good on rice, too!
- ½ cup chopped onions
- 2 garlic cloves, crushed
- ¼ cup soya sauce
- ¼ cup cider vinegar
- ¼ cup tomato ketchup or tomato purée
- ½ cup fresh apple or orange juice
- 1-2 tbsp mustard (or less, depending on how hot you like it! Add gradually until you match it up with your taste buds)
- 1-2 tbsp black molasses (black treacle)
- ½ tsp dried thyme
- ½ tsp ground black pepper
- Combine all ingredients in a blender or food processor and whizz until smooth.
- Simmer in a saucepan, uncovered, for 10-15 minutes, stirring often, until thickened.
- Tightly sealed and refrigerated, it will keep for at least 2 weeks.