/> Clean Convenient Cuisine: Healthy Dips and Sauces

Clean Convenient Cuisine

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Thursday, September 2, 2010

Healthy Dips and Sauces

Who doesn't love spinach and artichoke dip, heavy yogurt dressings, salad dressings, french onion dip, ranch or a creamy hollandaise sauce? These little sauces are often the hidden culprits when it comes to packing on the pounds while eating out. However, there are healthier ways to make even the most popular dishes. So, the next time you are throwing a party or are in the mood for snacking, try one of these instead!

Vegan Spinach and Artichoke Dip

1/2 yellow onion, diced
1 package frozen chopped spinach (thawed, drained and patted dry)
1 jar marinated artichoke hearts
1 tbs. olive oil
1 package firm silken tofu
1/2 cup nutritional yeast flakes
3 garlic cloves
2-3 tbs. apple cider vinegar
1 tsp. dried basil
1 tsp. dried parsley
1/3 tsp. cayenne pepper
1/2 tsp. black pepper

Preheat oven to 350 degrees. Saute onion, spinach and artichoke hearts in olive oil until onion is soft, around 5 minutes. Blend together tofu, yeast, garlic, vinegar and spices in blender until smooth. Combine all ingredients. Smooth into nonstick baking dish and bake for 15-20 minutes, or until lightly browned. Serve warm with pita bread.

Peanut Butter Yogurt

1 cup plain nonfat Greek yogurt
1 tbs. all-natural peanut butter
1 scoop vanilla whey protein powder
1 tsp sucanat

Mix or whisk all ingredients together until smooth.

Low-Fat Hollandaise

1 package silken soft tofu, drained
4 tbs plain nonfat greek yogurt
1 tbs dijon mustard
1 tbs + 1tsp white wine Worcestershire sauce
2 dashes white pepper
1 dash cayenee pepper
1 tbs lemon juice
1 tbs honey

In a blender or a food processor, whip all ingredients until smooth and creamy. Heat sauce on low to medium heat and spoon immediately over veggies (or meat).

Healthy Ranch Dressing

1 tsp. vinegar
1 tsp. garlic powder
1 tsp. fresh pepper
1 tsp. lemon juice
1 cup Greek yogurt
1/2 tsp. vegenaise (or organic mayo)
1 tsp. fresh parsley
2 tbs. grated Parmesan
1 tsp. water
1/2 tsp. lemon zest
1/2 tsp. dijon mustard

Combine all ingredients and chill before serving.

Healthy Ketchup

2 8 oz. cans of organic tomato paste
1/4 cup of apple cider vinegar
2 tbs. lemon juice
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 cup honey

Bring ingredients to a boil on the stove. Simmer for 15 minutes, then take off heat for 10 minutes. Pour into condiment jar and refrigerate.

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