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Anyone have good sauce recipes

J

jeanie99

Well-Known Member
Messages
50
I have high blood pressure, high cholestal, and am prediabetes

I've made radical changes to my diet but am desperate to finds alternatives to the sauces I used to make to go with fish and chicken.
Does anyone have recipes to tickle the taste buds for me as my meals are getting so bland but taking into account my medical problems.

Thanks so much
 

You could try arrowroot or xanthan gum to thicken instead of butter.

Anything 'aniseed' flavour for fish sauces. Fennel seeds, star anise, dill and anise seeds (never tried these), capers. I once had lobster thermidore with pernod. If mackerel, then tangy such as gooseberries or rhubarb, or horseradish or mustard.

Various thymes (e.g. lemon thyme), tarragon. Chicken with chocolate (Mexican) is wonderful but a no no! Example, lemon thyme mixed with butter, rubbed under skin, and roasted in foil. Also, various nuts, e.g chicken with cashew nuts, peanuts etc.
 
General rule for me (10 years prediabetes now) is replace most of the salt you normally use with fresh herbs. Let them grow in your garden or on your balcony in big pots. Use the oil or butter in which you prepare the fish or chicken as the basis for your sauce. Use wine in stead of water as the fluid for your sauce (more tasteful). Try to get used to thinner sauces. When making it thicker use egg yolks in stead of a roux. Grill your fish or chicken and don't take any sauces with them. I use often tomatoes for nu sauces. Enjoy your meal.
 
I have been experimenting with home made yoghurt as a base for a quick sauce to enhance and accompany meals. Mint fresh or concentrate, with meat, gherkins and capers with fish. I brought some chilli syrup, which should only need a few drops to enhance the flavour. I have a mini processor/ chopper which makes sauce and dip making quick and easy.


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Loads of sliced chestnut mushrooms, cooked down with a little butter in a big frying pan. Add a handful of fresh cherry tomatoes and, when they've started to burst, a tin of chopped tomatoes and about a tablespoon of tomato purée. ( yes, I love tomatoes! ) you a can add what you like by way of herbs and such. Sometimes I put loads of black pepper in when cooking the mushrooms, sometimes loads of chilli at the tomato stage. Garlic works too, obviously, but I haven't felt the need to add any salt. You cook it down to what ever consistency you want. It's a great sauce for pretty much anything, but I often add sea food or meat to it, thin it out a bit by adding some boiling water towards the end of cooking, and eat it as a stew. ( love stew but can't think of a way to make the one I used to make without adding potatoes/lentils/beans/root veg.)


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Hi everyone,
Many thanks for the suggestions although I already use herbs and spices and make tomatoes sauce, I've not added salt to cooking for years I have high blood pressure and only use black and white peper, herbs spices, make my own curry powder.

Because I have high BP high cholestral and pre diabetes I have been avoiding butter and white flour and the sauce I would usually serve with chicken contains milk butter, white flour to thicken and onions, for the fish sauce I would have added carrot and this makes a delicous sauce.

I'm not sure about using the egg yolks as suggested as I am trying to lower my cholestral and I am not sure about using yogurt although I'll check this one out.
The idea of using arrowroot I hadn't thought about but I still need an alternative to the butter! and am not sure about margarine.

I use extra virgin oil and have used it for stir frying but someone on this site said not to use it in frying as it turns into a saturated fat so am very confused as I always thought EVO was alright to use.
 
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