Freshberry - Sauces. Healthy Mayonnaise Alternatives: The recipes of 21 healthy sauces.

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SAUCES.

Healthy Mayonnaise Alternatives

In this book I share with you the recipes of

21 healthy sauces.

Excellent alternatives to traditional mayonnaise.

Light, delicious and healthy.

by JULIA FRESHBERRY

Photography by Julia Freshberry

Please visit my Facebook and Instagram pages and subscribe:

https://www.facebook.com/HealthyKitchenArea

https://instagram.com/healthy_kitchen_area

Copyright 2020 Julia Freshberry - All rights reserved.

Legal Notice:

This book is copyright protected. It is only for personal use. You cant amend, distribute, sell, use, quote, or paraphrase any part, or the content within this book, without the consent of the author.

Disclaimer Notice:

Please note the information contained within this book is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this book, the reader agrees that the under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this book, including, but not limited to, errors, omissions, or inaccuracies.

Author : Julia Freshberry

Photo by : Julia Freshberry

Design : Julia Freshberry

Facebook : https://www.facebook.com/HealthyKitchenArea

Instagram: https://instagram.com/healthy_kitchen_area

CONTENTS

INTRODUCTION

Dear friends, in this book I share with you the recipes of my favorite healthy sauces.

These sauces are excellent alternatives to traditional mayonnaise, do not require special cooking skills, and are prepared from fresh ingredients!

And, most importantly, they are light, delicious and healthy.

There are 21 sauces in the book.

For your convenience, I have divided the recipes into sections:

Section 1. Greek yogurt sauces

Section 2. Avocado sauces

Section 3. Cashew sauces

Section 4. Olive oil sauces

Section 5. Fresh tomato sauces

And bonus! Sesame sauce.

Under the name of each sauce, I have indicated the types of food that pair well

with it.

The cooking process takes only 5-10 minutes.

For those who count calories, nutritional facts of every sauce are presented as well.

Find your favorite recipes, experiment, add spices and seasonings, and be inspired to create your own sauces and new dishes.

Let this book become a useful helper in your kitchen!

SECTION 1. Greek yogurt sauces

Honey-yogurt sauce with mustard and turmeric

Egg curry sauce with fresh dill

Dijon yogurt sauce with lime and honey

Tzatziki sauce with garlic and dill

Honey-yogurt sauce with mustard and turmeric

vegetable s / chicken / mea t / bread

Prep time: 5 minute s Servings : Yield : 1 cup

Ingredients:

• 7 fl oz plain Greek yogur t
• 1 tbsp honey
• 1 tsp whole grain mustard
• tsp turmeric
• sea salt and freshly ground black pepper to taste

Instructions:

• Combine all ingredients in a medium bowl and whisk with a wire whisk until smooth.

Nutrition Facts per serving:

Calories 28.1/Fats 0.6g/Protein 2.1g/Carbohydrates 3.6g

Egg curry sauce with fresh dill

vegetable s / chicken / fish / mea t / bread

Prep time : 10 minute s Servings : Yield : 1 cup

Ingredients:

• 2 eggs, hard cooke d
• 1 clove garlic
• 1 tsp curry powder
• 1 tsp fresh lemon juice
• 4 fl oz thick Greek yogur t
• 2-3 sprigs fresh dill, finely chopped
• sea salt and freshly ground black pepper to taste

Instructions:

• Cut eggs into small pieces, chop garlic.
• Combine all ingredients except dill in blender bowl and blend until smooth.
• Add the finely chopped dill and stir with a spoon.

Nutrition Facts per serving:

Calories 33.8/Fats 1.9g/Protein 3g/Carbohydrates 1.2g

Dijon yogurt sauce with lime and honey

vegetable s / chicken / fish / mea t / bread

Prep time : 5 minute s Servings : Yield : 1 cup

Ingredients:

• 6 fl oz plain Greek yogur t
• 1 tbsp fresh lime juice
• 3 tbsp extra-virgin olive oil
• tbsp Dijon mustard
• 1 tsp honey
• tsp ginger powder
• sea salt and freshly ground black pepper to taste

Instructions:

• Blend all ingredients in blender bowl until smooth.

Nutrition Facts per serving:

Calories 58.5/Fats 4.8g/Protein 1.9g/Carbohydrates 1.9g

Tzatziki sauce with garlic and dill

vegetable s / chicken / fish / mea t / bread

Prep time : 10 minute s Servings : 1 Yield : 1 cups

Ingredients:

• 8 fl oz thick Greek yogur t
• 2 cloves garlic
• 3.5 oz cucumber
• 2 tbsp extra-virgin olive oil
• 2 sprigs fresh parsley
• 2 sprigs fresh dill
• sea salt and freshly ground black pepper to taste

Instructions:

• Peel cucumbers and grate on a coarse grater, put in a bowl and add a little salt. Set aside for 5 min. Then sieve, as only squeezed cucumbers are needed .
• Combine yogurt, pressed garlic, finely chopped herbs, olive oil, squeezed cucumbers, salt, black pepper and stir with a spoon. Serve Tzatziki immediately or chill for later.

Nutrition Facts per serving:

Calories 31.2/Fats 2.2g/Protein 1.7g/Carbohydrates 1.1g

SECTION 2. Avocado sauces

Green sauce with cucumber and cilantro

Mexican sauce Guacamole

Cashew avocado garlic sauce

Spicy sour cream avocado sauce

Garlic avocado sauce with fresh parsley

Sour cream lime sauce with fresh thym e

Green sauce with cucumber and cilantro

vegetable s / chicke n / mea t / bread

Prep time : 10 minute s Servings : 1 Yield : 1 cups

Ingredients:

• 1 ripe avocado, pitted and diced
• 1 cucumber (about 2.5 oz), diced
• 3 tbsp extra-virgin olive oil
• 1 clove garlic, pressed
• 4 sprigs fresh cilantro,

finely chopped

• 1 tbsp fresh lemon juice
• 1.5-2 tbsp water
• sea salt and freshly ground black pepper to taste

Instructions:

• Place all ingredients in a food processor or blender bowl and process until smooth. Add water until the sauce reaches desired consistency.

Nutrition Facts per serving:

Calories 52.6/Fats 5.3g/Protein 0.3g/Carbohydrates 1.5g

Mexican sauce Guacamole

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