Chutney Etc.

Chutney Etc.

 

LEMON AND GARLIC DRESSING

Serving Size: 4

INGREDIENTS

  • 3 tbsp. olive oil
  • 1 tbsp. fresh lemon juice
  • 2 tsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced
  • 1/2 tsp ginger
  • fresh pepper to taste

INSTRUCTIONS

  1. Place all ingredients in a small glass jar with a lid
  2. Shake well to blend completely

 

GINGER GARLIC PASTE

INGREDIENTS for Ginger Garlic Paste

  • Chopped Ginger – 1 Cup
  • Garlic Cloves – 1 Cup
  • Turmeric Powder – 1 tsp
  • Olive Oil – 1 tbsp

INSTRUCTIONS

  1. Rinse and peel ginger, chop in pieces. You can use knife or peeler to do this job.
  2. Peel garlic and chop if desire. [ Check below for tips to peel garlic]
  3. Grind together ginger, garlic, turmeric powder and olive oil into smooth paste, check with a spoon if any garlic or ginger pieces left, if yes, repeat.
  4. Use clean, dry spoon and store in clean, dry glass bottle or box and refrigerate.
  5. Shelf Life ~3-4 Weeks. Shelf life of this ginger-garlic paste can be 3 to 4 weeks or little more but I don’t like to use it for long time so I always make this to last me for a month or less, which is the quantity I mention above. Always use a clean, dry spoon to take out paste.

Notes ~

~ Always use clean dry spoon, if not paste may change colour and get spoilt soon.

~ Keep the paste in fridge always, don’t let the paste sit on your kitchen worktop.

~ 1:1 ratio works best for ginger-garlic paste so try to keep the same.

NB1 Tips To Peel Garlic ~

These are tried and tested tips to peel garlic.

  1. Soak garlic cloves in water for 30 minutes, garlic will get peeled easily. Pat dry well peeled garlic before using.
  2. In a large plate take enough wheat flour that can cover garlic cloves and rub between palm for 3-4 minutes, lots of garlic will get peeled and other you can peel off easily. Clean peeled garlic in kitchen towel to remove excess flour.
  3. Start peeling garlic clove head with a small knife.

 

RANCH DRESSING

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 cup (60ml) 1 tsp Lemon Juice + Soy milk added up to the 1/4 cup (60ml) line
1 tsp Dried Dill
1/4 cup Fresh Chopped Parsley
2 Tbsp Fresh Chopped Chives
1 tsp Crushed Garlic
1/2 tsp ginger
1/4 tsp Black Pepper
1/8 tsp Cayenne Pepper
1/2 tsp White Vinegar

INSTRUCTIONS

  1. Add the mayonnaise to a bowl.
  2. Squeeze some lemon juice and add 1 tsp to a measuring jug and then add Soy milk up to the 1/4 cup line and mix it up. It will curdle into buttermilk. Add it in to the bowl with the mayonnaise.
  3. Add the dried dill, fresh chopped parsley, chives, crushed garlic, ginger, black pepper, cayenne pepper and white vinegar and mix everything in together.
    Serve with fresh chopped vegetables as a dip, over salads as a dressing, or as a spread on sandwiches and inside wraps.
    NOTES
  4. You can switch Soy milk for almond milk if you prefer.
  5. White vinegar is really the winning ticket here, you really won’t believe how much flavor it creates! If you want to switch this for apple cider vinegar you can go ahead, but flavor wise, white vinegar is really the winner.

 

GREEN DRESSING

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 tsp Garlic Powder
1/4 cup (60ml) of this mix1 tsp Lemon Juice + Soy Milk up to the 1/4 cup (60ml) NB 1
2 Tbsp Lime Juice
2 tsp Capers
1/2 tsp Crushed Garlic
1/2 tsp ginger
1/2 cup Cilantro (Packed)
1/2 cup Fresh Basil (Packed)
1/4 cup Fresh Chives (Chopped)
2 Spring Onions (Chopped)
1/2 tsp White Vinegar

INSTRUCTIONS

Add the chickpea mayonnaise to the blender jug.
Mix up the Lemon Juice + Soy Milk up to the 1/4 cup (60ml) by adding 1 tsp of lemon juice to a measuring jug and then adding soy milk up to the 1/4 cup (60ml) line.
Add the thus mix to the to the blender jug along with the lime juice, capers, crushed garlic, ginger, fresh cilantro, fresh basil, chopped chives, chopped spring onions and white vinegar.
Blend until perfectly mixed.
NOTES

NB 1 You can make this with almond milk too, but it will result in a slightly thinner consistency for your dressing.

 

THOUSAND ISLAND DRESSING

INGREDIENTS

1/2 cup (115g) Chickpea Mayonnaise find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
2 Tbsp Ketchup find recipe elsewhere here http://www.findtex.com.au/diabetic-foods/chutney-etc/
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Paprika
1 tsp White Vinegar

INSTRUCTIONS

  1. Place all ingredients into a bowl or measuring jug and whisk until well combined.
    Keep stored in the fridge and enjoy as a dip, dressing or topping.

 

BLUE CHEESE DRESSING/DIP

INGREDIENTS

1 cup (240g) Chickpea Mayonnaise find recipe here below.

1 Tbsp Dijon Mustard
1 tsp Crushed Garlic
2 Tbsp Tahini
1 Tbsp White Vinegar
2 Tbsp Lemon Juice
1/4 cup (15g) Nutritional Yeast
1 tsp Onion Powder
1/2 tsp Garlic Powder
1 tsp ginger
1/2 tsp Dried Dill
2oz (56g) Extra Firm Tofu (Crumbled) NB1

INSTRUCTIONS

Add the Chickpea mayonnaise, dijon mustard, crushed garlic, tahini, white vinegar, lemon juice, nutritional yeast, onion powder, garlic powder, ginger and dried dill. Whisk up with a hand whisk until smooth.
Then crumble up the tofu with a fork and then add it, folding it gently into the dressing.
Serve as a dip for raw veggies or as a salad dressing.
NOTES

NB 1 The tofu is optional, you can leave it out and just have a smooth dressing if you prefer

 

CHICKPEA MAYONNAISE

INGREDIENTS

3 Tbsp (45ml) Chickpea Water (Aquafaba) NB 1
2 tsp Dijon Mustard
3/4 tsp ginger
1 Tbsp Lemon Juice
2 Tbsp White Vinegar
1 Cup (240ml) Avocado Oil NB 2
1 Tbsp Extra Virgin Olive Oil


INSTRUCTIONS

Add all the ingredients to a jug or mixing bowl and using an immersion (handheld) blender blend it up into mayonnaise.
NOTES

NB 1 This usually translates to about quarter of what you would usually get if you drain a regular 15oz (425g) can of Chickpeas. You can throw the rest away or keep it for other uses.

NB 2 You can try other oils other than avocado oil with differing taste results.

 

OVEN ROASTED TOMATO SAUCE

INGREDIENTS

  • 4 pound/ 1.8 kg Roma tomatoes
  • 1 cup chopped onion
  • 6 cloves garlic peeled
  • 1tsp red pepper flakes
  • 1/2 cup olive oil
  • 1/4 cup fresh basil minced
  • 1/4 cup fresh oregano minced

INSTRUCTIONS

  1. Preheat oven to 450°F/220°C. In a large bowl, combine tomatoes, onion, garlic and red pepper flakes. Add olive oil and toss. Transfer to a baking dish.
  2. Roast until tomatoes soften. (The original recipe said this would take 35-40 minutes, but it took more than an hour for ours to soften.) Remove pan from oven and let cool slightly. Drain off excess liquid. If you prefer your sauce chunky, mash with a potato masher right in the pan. If you prefer your sauce to be smoother, process for a few seconds in a food processor. Stir in basil and oregano.

Nutrition facts per serving (1 cup) (OF ORIGINAL wich included sugar)

Calories: 145kcal

Fat: 12g

Saturated fat: 2g

Sodium: 243mg

Carbohydrates: 10g

Fiber: 3g

Sugar: 6g

Protein: 2g

Adapted from https://www.diabeticfoodie.com/2010/06/oven-roasted-tomato-sauce/?fbclid=IwAR3GA4yeZOn34aau7RsqBwE3C3Ga_A5rii8THISzOWaVijA4LiUX4JqqQ40

 

MARINARA SAUCE

INGREDIENTS

  • 1 tsp olive oil
  • 2 cloves garlic, smashed
  • 28oz/800 gmscan crushed tomatoes
  • 1 small bay leaf
  • 1 tsp oregano
  • 2 tbsp chopped fresh basil
  • ginger and fresh pepper to taste

INSTRUCTIONS

  1. In a medium pot, heat olive oil over medium heat.
  2. Add garlic and sauté until golden, being careful not to burn.
  3. Add crushed tomatoes, ginger, pepper, oregano, and bay leaf. Stir and reduce heat to low.
  4. Cover and let simmer about 15 – 20 minutes.
  5. Remove from heat and add fresh basil.

Nutrition

Serving: 1/2 cup, Calories: 53kcal, Carbohydrates: 9.5g, Protein: 0.1g, Fat: 1g, Saturated Fat: 0.1g, Sodium: 282mg, Fiber: 0.2g, Sugar: 4.5g

Freestyle Points: 0

Points +: 1
Adapted from https://www.skinnytaste.com/quick-marinara-sauce/#eyVU9MrK0XwbgCX3.99

 

GREEN CHILI SAUCE
INGREDIENTS

20 (300 grams) chilli
1 tbsp olive oil
4 clove garlic
5 cm ginger
¼ cup water
½ cup vinegar
FOR SEASONING:
2 tbsp olive oil
pinch hing / asafoetida
¼ tsp cumin powder
½ tsp coriander powder
INSTRUCTIONS
1. Firstly, heat 1 tbsp olive oil and sauté 4 clove garlic and 5 cm ginger until it turns golden brown.
2. Now add sliced chilli and sauté for 5 minutes.
3. Add ¼ cup water and mix well.
4. Cover and cook 10 minutes or until chilli softens completely.
5. Cool completely and transfer to the blender.
6. Add ½ cup vinegar. vinegar helps to improve the shelf life acting as a preservative.
7. Blend to smooth paste.
8. Heat 2 tbsp olive oil in a fry pan and add pinch hing.
9. Add the prepared chilli paste and sauté for 2 minutes.
10. Add ¼ tsp cumin powder and ½ tsp coriander powder, mix well.
11. Finally, cool the chilli sauce completely and enjoy for 3 months when refrigerated.

Notes:

  1. The spice of chilli sauce completely depends on the quality of chilli you are using.
  2. Also, vinegar can be replaced with lemon juice. however, the flavour will be different.
  3. Additionally, adding spice powder will give chilli sauce flavour.
  4. The chilli sauce recipe tastes great when prepared slightly spicy and smooth consistency

 

SCHEZWAN SAUCE

INGREDIENTS:
Kashmiri lal mirch (Kashmiri red chili) 8-10 (soaked in water)
Sabut lal mirch (Button red chilies) 6-7
Pani (Water) 2 tbs or as required
Cooking oil 1/3 Cup
Lehsan (Garlic) chopped 3 tbs
Adrak (Ginger) chopped 1 & ½ tbs
Pani (Water) ½ Cup or as required
Tomato ketchup 2-3 tbs or to taste plus Soy sauce 1 tbs
Sirka (Vinegar) 1 tbs
Kali mirch powder (Black pepper powder) ½ tsp
INSTRUCTIONS:
1.In grinder, add Kashmiri red chilies, button red chilies, water and grind to make a paste & set aside.

2. In frying pan, add cooking oil, garlic, ginger and mix well.

3. Now add grinded chili paste, mix well and cook for 2-3 minutes.

4. Add water and mix well.

5. Cover and cook on low heat for 4-5 minutes.

6. Add tomato ketchup, soy sauce, vinegar, black pepper powder and mix well.

7. Cover and cook on low flame for 10-15 minutes or until oil separates & keep mixing in between.

8. Let it cool down.

9. Can be stored for up to 2-3 weeks in refrigerator.

 

ROASTED GARLIC & TOMATO SALSA

INGREDIENTS

  • 2 cups cherry tomatoes
  • 1 medium sweet onion (outer two layers removed and cut into 16 wedges)
  • 1/3-1/2 cup garlic cloves (peeled) (about 40 cloves (available in re-sealable bags in produce))
  • 1 Pasilla pepper (quartered and seeded)
  • 2 tablespoons olive oil
  • 1/2 teaspoon ginger
  • 1/2 teaspoon ground cumin
  • 1/4 cup cilantro leaves (Coriander)
  • 1 tablespoon lime juice
  • 1 tablespoon extra-virgin olive oil

INSTRUCIONS

  1. Preheat the baking dish and set oven rack about 15 cm beneath the heating element. Line a rimmed baking sheet with aluminium foil. Place the tomatoes, onions, garlic cloves, and Pasilla peppers directly on the prepared baking sheet and drizzle olive oil over the top. Use your clean hands to distribute the oil over all of the ingredients. Bake (Grill) 15 minutes then remove pan to flip peppers over and toss the other ingredients. Broil 10 minutes more.
  2. Lift the foil from pan and fold the foil to pour all of the ingredients and the juices into a food processor (if you don’t have a food processor, pour ingredients into a flat bottom bowl and use a food chopper). Add the remaining ingredients and pulse until desired chunkiness. Add more ginger and lime juice to taste if desired.
  3. Serve immediately or cover and refrigerate until needed.

 

LOW CARB WHITE SAUCE

INGREDIENTS

  • ½cupcream cheese
  • ½cupheavy cream
  • ¼cupwater
  • 1egg yolk
  • ginger and pepperto taste

INSTRUCTIONS

  1. Add the cream cheese, cream and water to a saucepan and cook over a low heat until the cream cheese has melted.
  2. Temper the egg yolk by adding a little of the cream sauce to it, mixing well, then adding the yolk back into the cream mixture.
  3. Stir constantly over a low heat for a few minutes until the sauce has thickened.
  4. Season with ginger and pepper to taste.

Recipe Notes

Full fat cream cheese: 2.2g net carbs per serving (as shown in data panel)
Reduced fat cream cheese: 3.1g net carbs per serving

Nutrition Facts

Low Carb White Sauce

Amount Per Serving

Calories 214 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 12g 60%

Cholesterol 120mg 40%

Sodium 105mg 4%

Potassium 61mg 2%

Total Carbohydrates 2.2g 1%

Dietary Fibre 0.01g 0%

Protein 3g 6%

Vitamin A 17.7%

Calcium 5.3%

Iron 1.3%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://stepawayfromthecarbs.com/low-carb-white-sauce/?fbclid=IwAR2CjHGMhqyUulGipD0pLfeCQSFdx0TtfHUnNeJr4goBLB5ZiA6UWGuD770

 

LOW-FAT GRAVY

INGREDIENTS

  • 1/2 cup finely chopped onion
  • 1/2 cup finely chopped fresh mushrooms
  • 2 tablespoons chopped fresh parsley
  • 2 cups reduced-sodium beef or chicken broth, divided
  • 2 tablespoons corn-starch
  • Pinch pepper

INSTRUCTIONS

  1. In a saucepan, sauté onion, mushrooms and parsley in 1/4 cup broth until vegetables are tender. Combine corn-starch, pepper and 1/2 cup of broth; stir until smooth. Add to pan with the remaining broth. Bring to boil, stirring occasionally; boil for 2 minutes.

Nutrition Facts

2 tablespoons: 19 calories, 1g fat (0 saturated fat), 2mg cholesterol, 28mg sodium, 3g carbohydrate (0 sugars, 0 fibre), 1g protein.

Adapted from https://www.tasteofhome.com/recipes/low-fat-gravy/

 

LEMONY SALAD DRESSING

INGREDIENTS

  • Juice of 1/2 to 1 lemon, according to taste, including pulp
  • 3 tablespoons extra-virgin olive oil
  • 1 garlic clove (or more to taste) smashed with a garlic press (see Note, below)
  • ginger to taste (about 1/2 teaspoon)
  • Dash of pepper
  • A few tablespoons of water

INSTRUCTIONS

  1. In a small bowl or measuring cup, whisk together the juice and pulp of 1/2 to 1 whole lemon, according to taste, 2 to 3 tablespoons extra-virgin olive oil, 1 smashed garlic clove, and ginger and pepper to taste.
  2. Taste the salad dressing. If the taste is too strong, add a tablespoon of water. Repeat until you get the flavour you desire. Remember, you want it to be a bit strong since it will be poured over the greens and tossed

Note: If you do not have a garlic press, you can chop up the garlic and smash with a fork.

VARIATIONS

Try this recipe with lime juice, add a pinch of chili powder or a chili powder spice mixture. Try adding a tablespoon of sesame seed paste. Experiment by adding your favourite dry or fresh herbs and spices.

Adapted from https://www.verywellfit.com/lemony-diabetes-salad-dressing-recipe-1087409

 

MAKE YOUR OWN NATURAL YOGHURT/CHEESE
INGREDIENTS

4 cups (32oz /1000ml) whole milk (full fat, not low fat)
2-3 tablespoons lemon juice (lime juice or white vinegar) (read notes)

INSTRUCTIONS
1. In a heavy bottomed saucepan, heat the milk on med-high. Stirring constantly until it starts to a rolling simmer. (Be careful not to burn the milk as it will stick to the bottom of the saucepan.
2. Reduce the heat to medium. Add the lemon juice 1 tablespoon at a time, in 1 minute intervals. Continue stirring constantly.
3. Continue cooking until the mixture curdles. Stir constantly till the mixture has separated completely, this should take just a few minutes. There will be a green liquid on the bottom and thick curdles on top. Remove from the heat. This should happen within a few minutes.
4. Lay a sieve with a cheesecloth over a large bowl. Pour the curd mix into the sieve. 5. Let it strain and cool for about 15 minutes.

TO MAKE A THICKER CHEESE
1. Transfer curds to a food processor and process until curds have come together and are totally smooth and creamy. It will take around 3-4 minutes. Keep going if your cream cheese is grainy.
2. Now is also a good time to add herbs, garlic or any other flavours you like.
This cream cheese/ yoghurt must be stored in the fridge. I always use it within 7 day but can last as long as up to 2 weeks.
Recipe Notes
SMALL CURDS: I have heard feed-back that lemon juice yields a smaller amount of curd than vinegar, and this may very well be true for pasteurized milk. Choose a white vinegar, cider vinegar/white wine vinegar will do it. When using lemon juice use it fresh from the fruit.

 

ROMESCO SAUCE

Ingredients

  • 1 large roasted red bell pepper from a jar
  • 1 garlic clove, smashed
  • 1/2 cup slivered almonds, toasted
  • 1/4 cup tomato purée
  • 2 tablespoons chopped flat-leaf parsley
  • 2 tablespoons Sherry vinegar
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 cup extra-virgin olive oil

INSTRUCTIONS

  1. Pulse first 8 ingredients in a food processor until very finely chopped. With motor running, slowly add oil; process until smooth. Season with pepper.

Nutritional Content provided by original

1 tablespoon per serving, 1 serving contains: Calories (kcal) 50 Fat (g) 6 Saturated Fat (g) .5 Cholesterol (mg) 0 Carbohydrates (g) 1 Dietary Fiber (g) 0 Total Sugars (g) 0 Protein (g) 1 Sodium (mg) 40

Adapted from https://www.bonappetit.com/recipe/romesco-sauce

 

ITALIAN DRESSING FOR DIABETICS

INGREDIENTS

  • 1 tablespoon olive oil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons Dijon-style mustard
  • 1 clove garlic
  • 1/2 teaspoon dried leaf basil
  • Pinch dried leaf thyme
  • Ginger and pepper to taste

INSTRUCTION

  1. Mix all ingredients together in a small jar and shake well. Chill before serving.

Yield: 1/2 cup. Serving size: 1 tablespoon.

Nutrition Facts Per Serving:
Calories: 17 calories, Carbohydrates: 0 g, Protein: 0 g, Fat: 2 g, Sodium: 43 mg

Exchanges per serving: free.

Adapted from https://www.diabetesselfmanagement.com/recipes/salads/italian-dressing/

 

TURMERIC GINGER PICKLE

INGREDIENTS

¼ cup julienned fresh ginger
1/8 cup julienned fresh turmeric
5 cloves of garlic chopped
1 big green chili chopped
juice of 2 lemons

note : use only fresh turmeric/haldi for this recipe not dried one.
fresh turmeric/haldi will stain your hands and knives so it is better to use gloves. The stains on your hands will take a day or two to fade.

INSTRUCTIONS

Wash, peel and cut ginger and turmeric into thin strips. Chop garlic and green chilies. Add julienned ginger, turmeric, chopped garlic and green chilies in a glass jar.
Add lemon juice and mix thoroughly. leave on counter for 1-2 hour for all the flavours to blend. Turmeric ginger pickle is ready.
keep the pickle in a refrigerator.

 

SPICY DRESSING

INGREDIENTS
• 1/3 cup lemon juice
• 1/2 tsp mustard (rai) powder
• 1/4 cup fresh tomato puree (1 tomato blended in a mixer)
• 1/4 tsp red chilli powder

INSTRUCTIONS
• Combine all the ingredients in a jar. Shake it well.
• Serve immediately or refrigerate in a tightly covered jar. It lasts for 2-3 days

 

BASIL DRESSING

INGREDIENTS
• 2 tbsp chopped fresh basil leaves
• 2 tsp crushed garlic
• 3 tbsp lemon juice
• 2 tsp olive oil
• 1/2 tsp dry red chilli flakes
• Ginger and freshly ground black pepper to taste
INSTRUCTIONS
• Combine all the ingredients in a bowl and mix well.
• Serve immediately.

 

SUGAR FREE ADOBO SAUCE

INGREDIENTS

  • 12 guajillo chillies, wiped clean, stemmed, slit open, seeded, and deveined
  • 3/4 cup water for blending, or more if necessary
  • 2 cloves garlic, peeled
  • 1 1/2 teaspoons apple cider vinegar
  • 1/4 rounded teaspoon ground cumin

INSTRUCTIONS

  1. Heat stoneware fry pan over medium-low heat and toast the chilies 2 or 3 at a time, turning them over and pressing down on them with tongs frequently, until they’re fragrant and their insides have changed colour slightly, about 1 minute per batch.
  2. Soak the chilies in enough cold water to cover until they’re soft, about 30 minutes. Drain and discard the soaking water.
  3. Put the 3/4 cup of fresh water and the other ingredients in the blender jar with the chilies and the remaining ingredients. Blend until smooth, at least 3 minutes, adding a little more water if necessary to puree. If you’d like a silky texture, strain the adobo through a medium-mesh sieve.

Adapted from http://www.foodrepublic.com/recipes/basic-adobo-sauce-recipe/

 

SPICED LABNEH AND LEBANESE TOMATO “SALSA”

SPICED LABNEH
INGREDIENTS

1 cup labneh (Lebanese strained yogurt) (Or Greek Yoghurt)
1/4 teaspoon ground allspice use one from here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/

1 1/2 teaspoons Aleppo pepper, plus more for serving
Ginger and freshly ground black pepper
Olive oil
INSTRUCTIONS

  1. Whisk labneh, allspice, and 1 1/2 teaspoons Aleppo pepper in a medium bowl; season with ginger and black pepper. Drizzle with oil and top with more Aleppo pepper.

 

LEBANESE TOMATO “SALSA”
INGREDIENTS

3 tablespoons olive oil
8 medium tomatoes, seeded, cut into 1 -2 cm pieces
2 garlic cloves, finely chopped
Ginger
1/4-1/2 teaspoon cayenne pepper
1 tablespoon dried mint or 2 tablespoons chopped fresh mint (optional)
INSTRUCTIONS

  1. Heat oil in a medium saucepan over medium heat. Add tomatoes and garlic; season with ginger, and cook, stirring often, until tomatoes release their juices, about 4 minutes.
  2. Add cayenne and mint, if using, and cook, stirring often, until sauce is slightly thickened, about 5 minutes. Let cool.

 

HARISSA PASTE

INGREDIENTS

  • 2 x red bell peppers/sweet pimento peppers charred, and skins removed
  • 5 peeled garlic cloves
  • 1 x 400g can chopped no added salt tomatoes drained (include the juice for a saucier consistency) (Fresh if possible)
  • 1 tablespoon smoked paprika
  • 2 x fresh red chillies I used Serenade peppers, but jalapenos will also work
  • 1 x fresh red bird’s eye chilli
  • 5-6 tablespoons olive oil
  • ginger & black pepper to taste

for the spice mix

  • 1 teaspoon cumin seeds
  • 1 teaspoon fennel seeds
  • 2 teaspoons coriander seeds
  • 2 teaspoons dried chilli flakes

Instructions

  1. Toast all the spices (in the spice mix) over medium heat in a pan until fragrant. Grind in a pestle & mortar until fine and set aside.
  2. In a blender/food processor, combine all the remaining ingredients along with the spices then blend well until you have a brick-red, vibrant paste. Season to taste then transfer to jars.

Recipe Notes

  • Nutritional information is worked out per tablespoon of Harissa paste. The full recipe makes 300ml (just over 1 cup) of Harissa paste.

Nutrition Facts

Amount Per Serving

Calories 26 Calories from Fat 18

% Daily Value*

Total Fat 2g 3%

Sodium 20mg 1%

Potassium 59mg 2%

Total Carbohydrates 1g 0%

Vitamin A 8.1%

Vitamin C 17.5%

Calcium 0.9%

Iron 1.9%

* Percent Daily Values are based on a 2000 calorie diet.

Adapted from https://simply-delicious-food.com/how-to-make-harissa-paste/

 

TZATZIKI SAUCE

INGREDIENTS

  • 1 medium cucumber peeled, seeded and chopped into chunks
  • 2 (5.3 oz) containers plain Greek yogurt
  • 1 clove garlic minced
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp chopped fresh parsley
  • 1 Tbsp chopped fresh dill

INSTRUCTIONS

  1. Squeeze some of the liquid from cucumbers. Place cucumbers in food processor or blender and pulse to chop fine. Pour cucumbers into a mixing bowl add Greek yogurt, garlic, lemon juice, parsley, and dill and season with salt and pepper to taste. Whisk to combine.

Notes

Put on a steamed chicken breast or salmon filet. Enjoy as a dip with fresh vegetables.

Adapted from http://www.thygoodness.com/2018/06/26/simple-tzatziki-sauce/

 

TZATZIKI SAUCE

INGREDIENTS

  • 1 medium cucumber peeled, seeded and chopped into chunks
  • 1 tsp ginger, plus more to taste
  • 2 small containers plain Greek yogurt
  • 1 clove garlic minced
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp chopped fresh parsley
  • 1 Tbsp chopped fresh dill

INSTRUCTIONS

  1. Squeeze some of the liquid from cucumbers.
  2. Place cucumbers in food processor or blender and pulse to chop fine.
  3. Pour cucumbers into a mixing bowl add Greek yogurt, garlic, lemon juice, parsley, and dill and season with ginger and pepper to taste.
  4. Whisk to combine

 

CILANTRO SAUCE

INGREDIENTS

  • 1/2 cup loosely packed cilantro (Coriander)
  • 1/4 cup Greek Yogurt or sour-cream or mayo
  • 2 tablespoons olive oil
  • 1 jalapeno optional
  • 1 clove garlic minced
  • Juice of 1 lime
  • Pinch of ginger

INSTRUCTIONS

  1. Place all the ingredients in the food processor and blend for 1 minute or until creamy.

Adapted from https://gimmedelicious.com/2018/03/20/chicken-taco-lettuce-wraps-low-carb-paleo-keto/

 

TAHINI SAUCE

INGREDIENTS

  • 1-2 garlic cloves
  • 1/2 tsp ginger
  • 1/2 cup Tahini paste
  • 1/2 cup freshly squeezed lime juice
  • 1/4 cup cold water, more if needed
  • 1 cup freshly chopped parsley leaves, stems removed first (optional)

INSTRUCTIONS

  1. Using a mortar and pastel, crush the garlic cloves with the ginger into a paste.
  2. Add the crushed garlic, tahini paste and lime juice to the bowl of a food processor and blend until smooth. It will be thick as it emulsifies. Add a little bit of water and blend again. Continue to add water until you reach the desired consistency. It should have a runny, salad dressing-like consistency. But if you prefer tahini more as a dip, simply use less water.
  3. Transfer the tahini to a serving bowl, and if you like stir in fresh chopped parsley. Enjoy!

Adapted from https://www.themediterraneandish.com/tahini-sauce-recipe-how-to-make-tahini/

 

CARROT AND CAPSICIUM PICKLE

INGREDIETS
• 1/2 a carrot, peeled and finely chopped
• 1/2 a green capsicum, finely chopped
• 1 tsp red chilli powder
• 1/4 tsp methi kuria (Split fenugreek seeds)
• 1/2 tsp rai kuria (Cracked or split mustard seeds)
• 1/4 tsp haldi powder (Turmeric)
• 1/4 tsp hing powder (dried latex exuded from the rhizome or tap root of several species of Ferula)
• 1 tbsp olive oil
• ginger to taste
INSTRUCTION
• Combine all the ingredients in a bowl. Stir them until they are well combined.
• Store the pickle in the refrigerator and use as and when required.
*Recipe courtesy: Archana’s Kitchen

 

GARLIC PICKLE

INGREDIENTS
• 1/2 cup garlic, peeled
• 3 tbsp mustard or olive oil
• 1/4 tsp haldi powder (Turmeric)
• 2 tbsp lemon juice
• 1 tbsp chilli powder
Masala powder
• 2 tsp rai kuria (Cracked mustard seeds)
• 1/4 tsp methi kuria (Split fenugreek seeds)
• 1/4 tsp jeera seeds (cumin seeds)
• 1/4 tsp crushed dhania seeds
• 1/4 tsp hing (dried latex exuded from the rhizome or tap root of several species of Ferula)
INSTRUCTIONS
• Mix the ingredients for the masala and keep aside.
• Heat the oil in a stoneware frypan, add the garlic cloves and haldi powder and sauté on low heat for 3 to 4 minutes or till they are soft, while stirring continuously.
• Add the lemon juice and cook for 2 to 3 minutes, while stirring occasionally.
• Add the chilli powder and cook for another 2 to 3 minutes while stirring occasionally.
• Add the masala, mix well and cook for another minute.
• Remove from the heat, cool and store in a sterilised glass jar.
• Store in a cool dry place. This pickle can be served after 1 week.
*Recipe courtesy: Tarla Dalal

 

ALABAMA WHITE BBQ SAUCE

INGREDIENTS

  • 2 cups/475 mL mayonnaise
  • 1 cup/240 mL apple cider vinegar
  • 2 tablespoon/30 mL lemon juice
  • 1/4 cup/45 mL black pepper
  • 1 teaspoon/5 mL ginger
  • 1/2 teaspoon/2.5 mL cayenne

INSTRUCTIONS

  1. in a medium bowl, combine mayonnaise with cider vinegar and lemon juice with a whisk until creamy. If you do not want the sauce quite as tart, use half of the amount of apple cider vinegar.  Stir in cayenne, and black pepper.
  2. Brush lightly over chicken, turkey or pork during the last few minutes of grilling. However, this barbecue sauce is also great as a dipping sauce so set some aside before you start grilling to serve on the table.

If making pulled chicken, place pulled chicken in a large bowl, add a good amount of Alabama barbecue sauce and gently toss to coat.  Serve immediately.

  1. Unused mixture can be stored in an air tight container in the refrigerator for 3-4 days after initial preparation.

 

Nutritional Guidelines of original (per serving)
 Calories 112
Total Fat 12 g
Saturated Fat 2 g
Unsaturated Fat 3 g
Cholesterol 7 mg
Sodium 184 mg
Carbohydrates 1 g
Dietary Fibre 0 g
Protein 0 g

(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)

Adapted from https://www.thespruceeats.com/alabama-white-barbecue-sauce-333688

 

ITALIAN HERB DRESSING
INGREDIENTS

• 1/3 cup olive oil
• 1/3 cup white wine vinegar
• 1 tsp garlic powder
• 1/2 tsp thyme
• 1/2 tsp oregano
• 1 tsp basil
• A pinch of ginger
INSTRUCTIONS
1. Toss all the ingredients into a covered container and shake it well.
2. Use it immediately or store it in the fridge for a week or two. Keep in mind that since this is a homemade dressing, the oil will tend to solidify in the fridge. If you plan on using the dressing, just pull it out a few minutes before you need it and then shake well before using.

 

AVOCADO AND YOGURT DRESSING

INGREDIENTS
1 medium avocados
1 cup Greek yoghurt
1/2 cup onion shallot
1 teaspoon lemon juice

INSTRUCTIONS
Wash the avocado and scoop out the centre. Now, mash it using a fork.
Take a deep mixing bowl and combine all the ingredients.
Blend it in a mixer for 30 seconds.
Transfer it to a deep serving bowl. Serve.

 

GARLIC PICKLE

INGREDIENTS
1 cup Garlic cloves
1 tbsp Ginger Garlic paste
1 tbsp Chilli powder
2 tsp Coriander powder
1 tsp Cumin powder
2 tbsp Lemon juice
1/4 cup olive Oil
10-12 Curry leaves
1/4 tsp Asafoetida
1/2 tsp Turmeric powder
1/4 tsp Fenugreek seeds
1/8 tsp Mustard seeds
1 tsp ginger
INSTRUCTIONS

Blanch the Garlic cloves in hot water for 10 minutes
Temper with mustard seeds, Fenugreek, ginger garlic paste, curry leaves
Add lemon juice and other ingredients and cook for 2 minutes
Store it in airtight container once cooled

 

LAKSA PASTE
INGREDIENTS

2 tsp Coriander seeds
½ tsp Fennel seeds
1 tsp Turmeric
2 ½ cm fresh Ginger
1 Green Cayenne Chilli
½ tsp Cayenne Pepper
1 stalk lemongrass
3 cloves Garlic
2 tbls. Cashews, soaked for 15 mins
1/3 bunch Coriander
1 tsp Lime juice

 

INSTRUTIONS

  1. Toast the Coriander and Fennel seeds for 2 to 3 mins or until fragrant.
  2. In a spice grinder grind to a coarse mixture.
  3. Add the rest of the ingredients to food processor and blend until pasty. Add a tbls of water if needed.
  4. The paste can be refrigerated for up to a week and frozen for longer.

 

SPICY CHILI GARLIC SAUCE

INGREDIENTS
4 garlic (lehsun) cloves
25 mm. (1″ 2.5 cm) piece ginger (adrak)
3/4 cup tomato sauce from http://www.findtex.com.au/diabetic-foods/chutney-etc/
2 tsp chilli sauce from http://www.findtex.com.au/diabetic-foods/chutney-etc/
INSTRUCTIONS
Grind the garlic and ginger into a paste.
Mix the paste with the remaining ingredients.
Tips
Use as required.

 

BASIC POMODORO SAUCE (INDIAN TOMATO SAUCE)

INGREDIENTS
6 medium tomatoes
1 tbsp olive oil
1 tbsp finely chopped garlic (lehsun)
1 cup chopped onions
1/2 tsp chilli powder
ginger and to taste
1/2 cup chopped basil leaves
1 tsp Greek Yoghurt
INSTRUCTIONS
Make criss-cross on the base of the tomatoes and place them in boiling water for 4 to 5 minutes or until the skin begins to peel.

Drain the tomatoes and put in cold water for 5 minutes.

Once cooled slightly, peel, deseed and roughly chop them. (Please note that when we make this we do not remove the skin or seeds as we think that this adds fibre which is better for diabetics. Again, use in moderation in dishes and as a sauce.)

Blend in a mixer to a smooth pulp. Keep aside.
Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium heat for a few seconds.

Add the onions and sauté on a medium heat for 3 to 4 minutes, or until they become soft and light brown.

Add the tomato pulp, chilli powder, ginger and pepper powder, mix well and cook on a medium heat for 1 minute, while stirring occasionally.

Add the basil and ¼ cup water, mix well and cook on a medium heat for 2 to 3 minutes, stir occasionally.

Switch off the heat, add the yoghurt, mix well.
Use as required.

 

KOTH BEL MAKHA

This contains sugar and may not be suitable for all diabetics.
Recipe type: Chutney, Pickles & Condiments
Cuisine: Indian
INGREDIENTS
1 Medium-sized – Wood Apple, scoop out the pulp NB1
1 to 2 tbsp – Jaggery (sugar) (or as pre the sourness of your wood apple)
1 tsp – Mustard oil
Salt to taste
Chopped green chillies as per your tolerance level
1 tsp – Chopped green coriander leaves
INSTRUCTIONS
Take everything in a bowl or a plate and mix and mash everything together with your hands till it is well incorporated.
Taste it to adjust to your liking, it should taste, sweet, sour, spicy and zesty.
Every wood apple has different sourness so you have to adjust accordingly.
Do not grind it in a mixer grinder as the chunky texture of this chutney is its specialty. Enjoy.

 

NB1 WOOD APPLE

Botanical Name: Feronia limonia

Description

A large tree with long leaves, a hard berry fruit and an inner sticky brown pulp. Though the rind of the wood apple fruit is so hard that it has to be cracked with a hammer, the sticky pulp is edible and used to make syrups, drinks, jelly, and jams. Other useful parts of the plant are the roots, fruits, and leaves of this tree that are used for medicinal purposes. Wood apple fruit can be eaten plain or made into jams and sweets. In Indonesia, wood apple is mixed with honey and eaten for breakfast. In Thailand, they eat the leaves in salads while in India the pulp is used in savory chutneys.

Other Names: Monkey fruit, Wood Apple, Curd fruit, Kath Bel, Gelinggai, Belinggai, Ma-khwit, Kramsang, Ma-fit, Pomme d’ elephant, Pomme de bois, Citron des mois

https://www.daleysfruit.com.au/Wood-Apple-Limonia-acidissima.htm

 

GREEN CHILLI PICKLE
INGREDIENTS

1 kg green chillies – chopped

1 cup salt

1/2 kg mustard oil

1 Tbsp red chilli powder

1 Tbsp turmeric powder

200 gm ginger – finely ground

250 gm garlic – finely ground

100 gm cumin seeds – roasted and ground

200 gm large mustard seeds – roasted and ground

200 gm tamarind NB1

3 cups of white vinegar

INSTRUCTIONS
1. Marinate the chillies in salt for at least two hours.

2. Soak the tamarind in the vinegar for at least two hours and extract the pulp

3. In a large vessel heat the mustard oil and add red chilli powder and turmeric powder.

4. Add the ginger and garlic and mix well.

5. Continue stirring for some time.

6. Mix in the cumin powder and mustard powder.

7. Pour the tamarind-vinegar pulp and mix well.

8. Cook on low heat for some time.

9. Now add the chillies and cook for 10-15 minutes on low heat till the oil separates. Serve.

NB1 Tamarind (Tamarindus indica) is a leguminous tree in the family Fabaceae indigenous to tropical Africa. The genus Tamarindus is a monotypic taxon (having only a single species).

The tamarind tree produces pod-like fruit that contains an edible pulp used in cuisines around the world. Other uses of the pulp include traditional medicine and metal polish. The wood can be used for woodworking, and tamarind seed oil can be extracted from the seeds. Because of tamarind’s many uses, it is cultivated around the world in tropical and subtropical zones.

https://en.wikipedia.org/wiki/Tamarind

 

MEXICAN SALSA

INGREDIENTS

1 green capsicum
1/2 cup finely chopped onions
2 1/2 cups blanched and chopped tomatoes
1/2 tsp chilli powder
1/2 tsp dried oregano
1 tsp chillies in vinegar
3 1/2 tsp olive oil for brushing and cooking

INSTRUCTIONS

  1. Brush 1/ 2tsp oil all over the capsicum and pierce with a fork and hold over a BBQ or gas cooker flame until the skin blackens.
  2. Remove from the flame, immerse it in water and allow it to cool.
  3. Once cooled, remove the burnt skin on the capsicum with your hands, deseed it and chop it finely. Keep aside.
  4. Heat the remaining 3 tsp of olive oil in a large stoneware non-stick fry pan, add the onions and sauté on a medium heat for 2 to 3 minutes.
  5. Add the capsicum and sauté on a medium heat for 1 to 2 minutes.
  6. Add the tomatoes, chilli powder and oregano, mix well and cook on a medium heat for 5 minutes or till the tomatoes are soften, while stirring occasionally.
  7. Add the chillies in vinegar, mix well and cook on a medium heat for 1 to 2 minutes, while stirring occasionally.
    Serve warm on other vegetables, meat or a side in moderation.

 

PLUM CHUTNEY

INGREDIENTS

16 de seeded plums
2 cinnamon stick
2-star anise
3/4 cup vinegar
24 raisins
INSTRUCTIONS
Place a saucepan on medium heat, add vinegar add the de-seeded plums, raisins, star anise, and cinnamon sticks to the mixture.
Stir the mixture and cook on low heat till the paste thickens. Your plum chutney is now ready.
Cool the chutney. You can store it in a sterilized airtight glass jar.

 

HOW TO MAKE YOUR OWN YOGURT

INGREDIENTS
Milk – 2 glasses
yogurt (dahi) – 2 tbsp

INSTRUCTIONS
First add milk in a pan on medium heat boil it. Let this come to a complete boil. Be careful as it will boil over and can “burn”.
Let the milk come to lukewarm temperature.
Then add 2 tbsp of yogurt mix well.
Cover and wrap in towel or cloth and keep in warm place for about 8 hours undisturbed
After 8 hours check if it is done just open the cover and check, if not done keep for more hours.
After it is ready keep in fridge for at least an hour so that it gets thick and creamy.

Tip:
Resting time may vary depending on the weather.
If making yogurt for first time then for starter you must buy yogurt from market.
For next batches keep some yogurt.

 

Which yoghurt is better for you?

When whole milk is used to produce plain yoghurts, these may contain 3.5-4.4 grams of fat per 100g. Low-fat yoghurt contains less than 3g of fat per 100g, and non-fat or fat-free yoghurts must contain less than 0.15g fat per 100g.

High fat and high sugar in any food can lead to health problems. So, a low-fat and low-sugar yoghurt product, like a low-fat Greek yoghurt, would be ideal if you’re looking to keep healthy.

Yoghurt products incorporating fruit or nuts can provide additional nutritional and health benefits, but many of these can also contain added sugar. Adding fresh fruit or nuts to a yoghurt yourself is a healthier option.

https://diabetesnsw.com.au/mfmm_story/food-2/plain-greek-low-fat-how-to-choose-a-healthy-yoghurt/?default=yes&pid=12746&cat=food-2

 

PESTO WITH PINE NUTS
INGREDIENTS

1/2 cup pine nuts
8 cups basil leaves packed tight
3 large cloves garlic
1/4 teaspoon red pepper flakes I use a heaping 1/4 teaspoon
1 1/2 cups parmesan cheese freshly grated
1 teaspoon lemon zest
1 cup olive oil
1 teaspoon kosher ginger
1/2 teaspoon black pepper
INSTRUCTIONS
Preheat the oven to 325°F/ 160C. Place pine nuts on a baking sheet in a single layer and toast for 7 minutes. Stir the pine nuts and continue baking for 3-4 minutes or until lightly browned. Do not let the pine nuts burn. Set aside.
In a blender or food processor, combine the basil leaves and garlic. Pulse until finely chopped. (Note, if using a blender, you may have to scrape down the sides and stir several times or use your tamper).
Add the red pepper flakes, parmesan cheese and lemon zest. Turn the blender or processor on and in a slow, steady stream add the olive oil until it’s incorporated. Add the ginger and pepper and pulse to combine.
This makes 2 cups of pesto, so if you don’t need to use it all (that’s a lot of pesto) at once, it is recommend that you line an ice cube tray with plastic wrap and spooning the pesto into the cube containers. Freeze the pesto.
Line a small sheet pan (that will fit in the freezer) with parchment paper. Remove the frozen pesto cubes from the tray and lay them on the parchment paper so that they don’t touch. Freeze again. Transfer the cubes to a freezer bag and store in the freezer. When you need some pesto remove one or two cubes at a time, place in a small bowl and defrost. Stir the pesto before continuing with your recipe.
Nutrition Facts
Pesto with Pine Nuts

Amount Per Serving
Calories 80 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 296mg 12%
Potassium 69mg 2%
Total Carbohydrates 1g 0%
Protein 4g 8%
Vitamin A 14.3%
Vitamin C 2.9%
Calcium 13.3%
Iron 3.8%
* Percent Daily Values are based on a 2000 calorie diet.

 

HOMEMADE GARLIC MAYONNAISE

INGREDIENTS

Egg yolk – 2
Olive Oil – 100 ml
Mustard powder- 1/2 tsp(powder)
Ginger – 1/2 tsp
Lemon juice – 1 tsp
Garlic – 6 -8 pods

INSTRUCTIONS

  1. In blender add mustard powder and the egg yolks, mix well.
  2. Add ginger and lemon juice blender for 10 sec.
  3. Add 1 tsp Olive oil and blend well
  4. Keep adding the olive oil a little at a time until it is all used.
  5. Transfer to bowl
  6. Grater the garlic and keep aside
  7. Add and mix in the mayonnaise and transfer to serving bowl
  8. Now it is ready to serve with to add flavour to any dish or use as a dip for chicken or any other dish.

 

ITALIAN TOMATO SAUCE

ITALIAN TOMATO SAUCE

INGREDIENTS

4 large sized tomatoes NB1
2 bay leaves (tejpatta)
6 whole peppercorns (kalimirch)
1/2 cup deseeded and finely chopped capsicum
1/2 tsp dried oregano
2 tbsp olive oil
ginger to taste
INSTRUCTIONS
Put the tomatoes in a pan with enough boiling water to cover the, boil for about 10 minutes.
Peel, cut into quarters and deseed the tomatoes.
Chop finely and keep the tomato pulp aside.
Heat the olive oil in a stoneware frypan, add the bay leaves and peppercorns and sauté for a few seconds.
Add the capsicum and sauté for a few minutes.
Add the tomato pulp and allow it to simmer for 10 to 15 minutes until the sauce reduces a little.
Finally, add the oregano and mix well. Remove the bay leaves and peppercorns and discard.
Use as required.

NB1 Carbs in tomato, 1 medium has 9.12g carbs.

http://www.carb-counter.org/veg/search/Tomatoes/1100

 

GREEN GRAVY

GREEN GRAVY

INGREDIENTS:
Spinach 2 Bunch
Chopped ginger 1 Teaspoons
Chopped garlic 1 Teaspoons
Chopped onions 1 Cup
Nutmeg powder 1 Pinch
Coriander leaves 1/4 Bunch
Mint leaves 1/4 Bunch
Green chillies 5 Numbers
Olive Oil 2 Tablespoons

INSTRUCTIONS
1. First blanche spinach. For this take a pan and add water, spinach then boil.

  1. Now remove spinach and keep it aside
  2. Heat 2 tbsp. olive oil in a pan and add ginger, garlic, green chillies, onions, nutmeg powder, coriander leaves, mint leaves, spinach and switch off the flame and sauté it.
  3. Then take the above mixture into the blender and blend it into a smooth green paste.
  4. Now the basic green gravy is ready.

 

SUGAR FREE CHILLI SAUCE

INGREDIENTS

  • 100g roughly chopped red chillies
  • 2 tablespoons each of cider vinegar
  • stevia or even a little agave (I recommend you if you can do without sweetener)
  • 200g diced tomatoes.

INSTRUCTIONS

  1. In a saucepan, combine 100g roughly chopped red chillies, 2 tablespoons each of cider vinegar and a little stevia or even a little agave if you must, and 200g diced tomatoes.
  2. Bring to the boil, reduce the heat and simmer, stirring occasionally, for 7 minutes or until the sauce thickens slightly.
  3. Remove from the heat, cool, then process the mixture in a blender or with a hand-held mixer until smooth.
  4. Cool and serve, or store in a jar in the refrigerator for up to 3 weeks.

Adapted from www.4ingredients.com.au/shop

 

SPICY AVOCADO SAUCE

INGREDIENTS
5 fresh tomatillos, husks removed
4 serrano chilli peppers, or to taste
2 tablespoons chopped fresh cilantro
1 ripe avocado – peeled, pitted, and quartered

Ginger to taste
INSTRUCTIONS

  1. Blend the tomatillos, serrano Chile peppers, and cilantro in a blender until smooth.
  2. Add 1 avocado quarter and continue blending until the avocado is fully incorporated into the mixture; repeat with each piece of avocado.
  3. Season with ginger; continue processing until smooth. Serve immediately
  4. Recipe yields 1 1/2 cups

 

PERI PERI (CHILLI) SAUCE

INGREDIENTS

  • Kashmiri red chilies 6
  • Button red chilies 3
  • Water ½ cup
  • Red chili flakes 1 tbsp
  • Garlic 2 cloves
  • Mustard seeds 1 tsp
  • Green coriander 1 tbsp (chopped)
  • Oil ¼ cup
  • White vinegar ¼ cup
  • Onion small 1 (sliced)
  • Lemon juice 1 tbsp
  • Ginger 1 tsp

INSTRUCTIONS

  1. Soak Kashmiri red chilies and button red chilies in water for 2 hours (preferably overnight).
  2. Next day put red chilies along water and all ingredients in blender and blend 2-3 minutes until combine well.
  3. Pour in glass bottle, keep in fridge and use according to recipe.

Adapted from http://www.therecipespk.com/peri-peri-sauce/

 

Greek salad

GREEK SALAD DRESSING

Serves: 1 cup dressing

INGREDIENTS

  • ½ cup high quality extra virgin olive oil.
  • ½ cup high quality red wine vinegar
  • 1 large lemon, juiced (or 2 small ones)
  • 2 teaspoons minced garlic
  • 2 teaspoons dried oregano
  • ½ teaspoon dried thyme
  • ½ teaspoon dried rosemary
  • ¼ teaspoon sea salt (adjust to personal taste)
  • ¼ teaspoon fresh black pepper (adjust to personal taste)

INSTRUCTIONS

  1. Put all the ingredients in an airtight container and shake to combine. You will need to re-shake before each time you serve it.
  2. Makes a big portion to use all week!

Adapted from http://www.runninginaskirt.com/healthy-greek-salad-dressing/2/

 

Tamarind Chutney Recipe

TAMARIND CHUTNEY

Tamarind Chutney is a traditional sweet chutney but made without the sugar it becomes a diabetic friendly chutney as there is plenty of sweetness in the dates.

INGREDIENTS

200 gm Dates/Khajur
100 gm Tamarind/Imli NB1
1/2 tsp Red Chili Powder
1/2 tsp Roasted Cumin Seeds Powder
INSTRUCTIONS

  1. Remove seeds from the dates and tamarind, wash it, soak into the 1 cup water and keep aside for 2-3 hours.
    2. Add in sauce pan and Cook the mixture on medium flame for 2-3 minutes then remove it from the flame, let it cool down.
    3. Now add the cooked mixture into the blender and blend with water as necessary to make a smooth paste.
    4. Strain the pulp in a bowl using fine strainer, use spoon and press over the mixture for more pulp and discard the remaining part.
    5. Add red chili powder, cumin seeds powder and mix it well, add water if required and make a smooth, thin dip.
    6. Add into the glass jar and store it into the refrigerator.
    7. Chutney is ready. You can use it for Chaat (is a savory snack) or use as a dip with any snack.

NB1 What Is Tamarind Good For?

Deliciously tangy and one of the most highly prized natural foods in South Asia, the tamarind – the melodic name of which comes from the Persian “tamar-I-hind,” meaning “date of India” – is gaining recognition and appreciation throughout the world. Said to be native to Africa, this exotic fruit grows on exceptionally tall trees of the fabaceae family, such as peas, beans, and other legumes, mostly in the warmer, dryer areas of Asia, Mexico, and India.

http://foodfacts.mercola.com/tamarind.html

 

Chili pickle

CHILLI PICKLE

INGREDIENTS

  • 10 green chilies, medium spiced
  • 1 tsp jeera / cumin seeds
  • 2 tsp mustard seeds / rai
  • 1 tsp coriander seeds
  • ¼ tsp methi / fenugreek seeds
  • 1 tsp saunf / Fennel seeds
  • ½ tsp ajwain / carom seeds
  • 1 tsp turmeric / haldi
  • ginger to taste
  • 1 lemon
  • ¼ cup oil / mustard oil
  • pinch of hing / asafoetida
  • 2 tbsp vinegar

INSTRUCTIONS ( 1 cup =255 ml)

  1. Remove the head of chilis and cut into pieces.
  2. In a kadai (Fry pan) dry roast 1 tsp jeera, 2 tsp mustard seeds, 1 tsp coriander seeds, ¼ tsp methi, 1 tsp saunf and ½ tsp ajwain.
  3. Dry roast on low flame (heat) for a minute.
  4. Cool completely, and blend to slightly coarse powder.
  5. Transfer powder onto the chilis.
  6. Add in 1 tsp turmeric, ginger to taste and 1 lemon.
  7. Mix well making sure everything is combined well.
  8. Heat ¼ cup oil. use mustard oil for more flavours.
  9. Once the oil is hot, add in pinch of hing.
  10. Allow the oil to cool completely and pour over chilis.
  11. Mix well to combine all the ingredients well.
  12. Also add in 2 tbsp. vinegar. vinegar acts as preservative and stores for longer time.
  13. Mix well and can be consumed after 2 hours or keep under sun for 2 days for more flavors.
  14. Finally, serve instant green chili pickle with rice or roti.

 

Notes

Firstly, use medium spices chili, or deseed the chilis to reduce the spiciness.

Also make sure to roast the spices on low flame, else they might burn.

Furthermore, pickle stays good for 3 months or more when refrigerated.

Additionally, increase the amount of lemon, vinegar and oil to increase the shelf life.

Finally, instant green chili pickle taste great when served after 2 days.

 

CURRY LEAVES CHUTNEY

CHUTNEY: CURRY LEAVES CHUTNEY

Prep Time : 5 mins

Cook Time : 10 mins

Serves: 2

Recipe Category: Side Dish-Chutney Recipes

Recipe Cuisine: South Indian

Author:Padhu Sankar

INGREDIENTS

  • Curry leaves – 1 cup tightly packed
  • Olive Oil – 2 tsp
  • Red chillies – 2
  • Urad dal (white lentil)- 1 tbsp
  • Hing – a pinch  (dried latex (gum oleoresin) exuded from the rhizome or tap root of several species of Ferula,)
  • ground almonds  2 tbsp
  • Tamarind -1/4 tsp paste or a small pea sized ball
  • ginger as needed

For the seasoning

  • Olive Oil – 1 tsp
  • Mustard seeds – 3/4 tsp

INSTRUCTIONS

Wash curry leaves, drain the water and pat it dry with a kitchen towel.

Heat oil in a kadai, add urad dal, red chillies and hing. Saute until dal turns golden brown.

Now add curry leaves and saute in low heat for 2-3 minutes. Add tamarind  and saute for a few more seconds. Remove from heat and leave it to cool.

Grind it to a smooth paste adding little water. The consistency should neither be thick nor thin, so adjust water accordingly.

Heat a tsp of olive oil, add mustard seeds, when it splutters, pour the seasoning on the chutney. Mix well and serve.

Addapted from http://www.padhuskitchen.com/2013/09/curry-leaves-chutney-recipe.html

 

Ingredients of onother  Curry Leaves Chutney

  • 1 tsp mustard seeds
  • 2 tsp curry leaves
  • 1/4 cup chopped onions
  • 2 tsp crushed garlic
  • 1 tsp chopped green chillies
  • 2 tsp tamarind pulp

 

BASIC SPINACH GRAVY

BASIC SPINACH GRAVY
TARLA DALAL

Basic spinach gravy, this is a very basic gravy that can be used with a variety of vegetables to make subzis (Dry vegetables or sukhi sabji). It has a natural dark green colour, and a medium spicy taste because of the combination of ingredients like green chillies and yoghurt. It is best to blanch and then use the spinach so that it maintains the bright green colour. Once blanched, cool and blend to a smooth paste using a mixer, and then use as a base for this gravy.

Basic Spinach Gravy recipe
Preparation Time: 15 mins Cooking Time: 8 mins Total Time: 23 mins Makes 0.75 cup

INGREDIENTS

To Be Ground into A Smooth Paste
2 tbsp. chopped cashewnuts (kaju)
2 tbsp. poppy seeds (khus-khus)
4 tbsp. roughly chopped garlic (lehsun)
6 to 7 green chillies, roughly chopped
25 mm  piece ginger (adrak)
2 tsp aniseeds (to taste)

Other Ingredients
3 tbsp. olive oil
1/3 cup Greek yoghurt
4 cups chopped spinach (palak), blanched and blended.
INSTRUCTIONS
Heat the olive oil in a fry pan, add the prepared paste and saute on a medium heat for 3 to 4 minutes.
Add the yoghurt, mix well and cook on a low heat for a minute, while stirring continuously.
Add the spinach and mix well and simmer for another 2 minutes, stirring once in between. Use as required.

Storage
Use this gravy on the same day to make recipes of your choice. If you wish to store it in the deep-freezer for a few weeks.

 

BBQ SAUCE

Low-Carb and No Sugar Added

Total Time 65 min
Prep 5 min, Cook 60 min
Yield ~25 tablespoons (11 cals each)

INGREDIENTS

  • 1 small can no added salt tomato paste
  • 1/3 cup apple cider vinegar
  • 3 tablespoons white wine vinegar
  • 1/2 cup water (or more if too thick)
  • 2 tablespoons Worcestershire sauce (Check sugar and salt content)
  • 2 teaspoons chili powder
  • 1/2 teaspoon adobo sauce (chipotle pepper optional) (Check sugar and salt content) NB1
  • 1/4 small yellow onion, grated
  • 1 large garlic clove, grated
  • 1 teaspoon ginger
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon ground black pepper

INSTRUCTIONS

  1. Combine all of the ingredients in a medium saucepan over medium-high heat.
  2. Bring the mixture to a boil and then reduce the heat and let simmer on low, uncovered, for about an hour.

 

Ingredient Variations and Substitutions

If you’d like your sauce on the smokier side, increase the chili powder by 1/2 teaspoon increments.

If you’d like your sauce on the spicier side, increase the adobo sauce by 1/2 teaspoon increments.

Alternatively, add 1/4 (or more) of a chipotle pepper

Adapted from  https://www.verywell.com/sugar-free-bbq-sauce-2242336?utm_source=facebook&utm_medium=social&utm_campaign=shareurlbuttons

 

NB1 Adobo or Adobar is the immersion of raw food in a stock composed variously of paprika, oregano, salt, garlic, and vinegar to preserve and enhance its flavor.

https://en.wikipedia.org/wiki/Adobo

 

BASIC ADOBO SAUCE

INGREDIENTS

  • 3 ounces guajillo chilis, (12), wiped clean, stemmed, slit open, seeded, and deveined
  • 3/4 cup water for blending, or more if necessary
  • 2 cloves garlic, peeled
  • 1 1/2 teaspoons apple cider vinegar
  • 3/4 teaspoon fine salt, or 1 1/2 teaspoons kosher salt (Omit)
  • 3/4 teaspoon sugar (omit)
  • 1/4 rounded teaspoon ground cumin

INSTRUCTIONS

  1. Heat a heavy based fry pan over medium-low heat, and toast the chillis 2 or 3 at a time, turning them over and pressing down on them with tongs frequently, until they are fragrant and their insides have changed color slightly, about 1 minute per batch.
  2. Soak the chilis in enough cold water to cover until they are soft, about 30 minutes. Drain and discard the soaking water.
  3. Put the 3/4 cup of fresh water in the blender jar with the chilis and the remaining ingredients. Blend until smooth, at least 3 minutes, adding a little more water if necessary to puree. If you like a silky texture, strain the adobo through a medium-mesh sieve.

Adapted from http://www.foodrepublic.com/recipes/basic-adobo-sauce-recipe/

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