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What Homemade Sauces Can You Use for Healthy Meals?

Many people like to eat healthy meals when they are losing weight or working out. Maybe you try your best to match proteins, fats, and carbohydrates, and control calories extremely carefully, but in the end, you always ruin those few spoonfuls of seemingly inconspicuous sauce. superior.

Most of the sauces on the market use high-calorie cooking oil, a lot of sugar and salt to cater to taste . For example, a spoonful of mayonnaise contains 12 grams of fat, which is higher than chocolate; a vegetable salad adds 3 or 4 grams of fat. A spoonful of Thousand Island dressing has more than 300 calories, which is about the same as meatloaf.

How to make healthy sauces at home? Here’s a secret to remember with the sauce:

Four 1 principles: 1 base ingredient + 1 sour ingredient + 1 onion and garlic + 1 spice

Based on this principle, the following 6 very simple recipes are recommended, which can be easily purchased in supermarkets.

1. Characteristics of classic oil and vinegar sauce
features: refreshing, low-calorie, versatile

1 type of base: rapeseed oil
1 type of acid: red wine vinegar (or ordinary vinegar, apple cider vinegar)
1 type of onion: shallot, chopped
1 type of spice: black pepper

2. Honey mustard juice
features: sweet, mustard flavor and Special pairing with meat salad

1 type of base material: rapeseed oil
1 type of acid: yellow mustard
1 type of onion: minced shallot
1 type of spice: a tablespoon of honey

3. Features of flavored sesame juice
features: suitable for Chinese tastes, it is very fragrant when mixed with fruits, vegetables and soy products

1 base material: peanut oil
1 acid: white vinegar
1 onion: chopped green onion
1 spice: white sesame, soy sauce, minced ginger

4. Miso sesame sauce
features: suitable for seafood and vegetable salads

1 base: white sesame paste
1 acid: lemon juice
1 onion: minced garlic
1 spice: miso, a little hot sauce

5. Features of yogurt salad dressing
features: low in calories, suitable for fruit and vegetable salads

1 base: yogurt
1 acid: milk
1 onion: chopped green onion
1 spice: coriander, mint, basil leaves

6. Tomato salad dressing
features: sweet and sour, suitable for meat salads

1 base: chopped cherry tomatoes, olive oil
1 acid: red wine vinegar (or regular vinegar, apple cider vinegar)
1 onion: chopped red onion
1 spice: basil leaves or coriander leaves