Saturday, December 13, 2008

Low-Fat Orange and Ginger Dressing

Recipe serves 4.

Ingredients:

1/2 cup orange juice
1 tablespoon vinegar
1 tablespoon olive oil
2 tablespoons grated ginger
1 teaspoon honey

Method:

1. Mix all ingredients together until well combined.

Low-Fat Tomato and Garlic Dressing

Recipe serves 4.

Ingredients:

2 tomatoes, roughly chopped
1 clove garlic, crushed
1 tablespoon olive oil
2 tablespoons white vinegar

Method:

1. Process all ingredients until smooth.

Summer Fruit Puree

This sauce is delicious served with fresh or poached seasonal fruit.

Ingredients:

1/4 rock melon, peeled and cubed
4 peaches, chopped
2 apricots, chopped
1/4 teaspoon vanilla essence
1/2 cup water

Method:

1. In a small saucepan combine all ingredients and bring mixture to the boil.
2. Reduce heat and simmer for about 10 minutes or until fruit is softened. Cool and blend mixture until a thick puree is formed.

Microwave Method:

1. Combine all ingredients in a microwave-safe dish.
2. Cover and microwave on MEDIUM HIGH for 4 minutes or until fruit is softened.

Watercress Sauce

This sauce is delicious with meat, fish or poultry. Make it just before serving.

Ingredients:

2 bunches watercress
13 ounces (400 g) low-fat natural yogurt
Juice of 1 lemon
2 cloves garlic
Ground black pepper

Method:

1. Steam watercress for 1 minute, or microwave on HIGH for 15 seconds.
2. Blend watercress with all other ingredients in a food processor or blender to produce a green speckled sauce. This sauce retains its bright green color for about one hour.

Hint: Substitute one bunch of English spinach if watercress is not available.

Strawberry Sauce

A versatile sauce ready to use in your favorite way. Makes a delicious natural topping for any fruit or ice cream dessert.

Ingredients:

8 ounces/250 g/1 punnet ripe strawberries
Icing sugar to taste
2 tablespoons Cointreau or Grand Marnier (optional)

Method:

1. Rinse and hull strawberries.
2. Pile strawberries, icing sugar and liqueur into a food processor or blender, process until smooth.
3. Remove seeds by simply straining sauce through a fine wire sieve.

Zucchini and Garlic Sauce

This sauce is a quick and easy topping for cooked pasta. Recipe serves 4.

Ingredients:

11 ounces (350 g) zucchini
2 cloves garlic, crushed
1 tablespoon olive oil
Black pepper, ground

Method:

1. Slice the zucchini finely. Brush a pan with the oil and slowly cook the zucchini slices until soft. Add the garlic after a couple of minutes and stir the mixture to prevent sticking. Season with pepper to taste.
2. Serve with cooked pasta and Parmesan cheese.

Easy Tomato Sauce

This versatile sauce can be served as a base for pizza or as a topping for pasta, pancakes or spinach gnocchi. Recipe serves 4-6.

Ingredients:

6 large ripe tomatoes, roughly chopped
1/2 cup white wine or water
1/2 onion, finely chopped
3 tablespoons no-added-salt tomato paste
1 clove garlic, crushed
2 tablespoons freshly chopped parsley

Method:

1. Place all ingredients in small saucepan or microwave-safe dish and cook on medium heat for about 15 minutes (microwave covered on HIGH for 5 minutes).
2. Serve hot as is, or puree for a smoother sauce.

Avocado Sauce

Serve with pasta, fish or chicken, or spoon over your favorite hot vegetables. Recipe serves 4.

Ingredients:

1 avocado, very ripe
1 bunch spinach
1 tablespoon tahini (sesame seed paste)
1 cup low-fat milk
6 1/2 ounces (200 g) ricotta cheese
Black pepper to taste

Method:

1. Wash spinach well and remove all stalks. Place in saucepan or microwave-safe dish with a little water.
2. Cook covered on high heat, until wilted. Run spinach under cold water, squeeze out excess water.
3. In blender or food processor, puree all ingredients until smooth.