Slimming sauces recipes. How to prepare sauces according to recipes for losing weight and for different dishes. Diet yogurt sauce instead of mayonnaise. Video recipe

Healthy alternatives to common sauces.

☘ Sauce for salad

Grate a clove of garlic on a fine grater, add chopped herbs (dill, parsley) and pour 1% kefir. Add salt to taste.

☘ Curd-tomato cream sauce

Take soft, fat-free cottage cheese, tomato paste, and a few cloves of garlic. Mix a package of soft zero curd with tomato paste(3-5 teaspoons), crush fresh garlic to taste (5-7 cloves), mix thoroughly.

☘ Adjika

Ingredients:

• 2 pcs. ripe tomatoes
• 1 tooth. garlic
• salt (pinch).

Preparation: Pour boiling water over the tomatoes, peel them easily after a minute. Cut each tomato into 4 pieces and place in a blender, squeeze out the garlic, salt, and stir through.

☘ Mint sauce for seafood

This recipe requires low fat or low fat yogurt, mint leaves, and a spice of your choice. Chop the mint and mix with all the ingredients.

☘ Sauce "tartar" on yogurt

Ingredients:

• 100 g fat-free natural yogurt
• 3 pcs. gherkins
• a few sprigs of dill
• 1 clove of garlic
• 1 tsp vinegar
• freshly ground black pepper
• salt to taste.
  Grate cucumbers, finely chop the dill, mix all the ingredients and let stand in the refrigerator for about 1 hour.

☘ Greek sauce

Ingredients:

• 200 g soft curd 0%
• 1 fresh cucumber
• 2 cloves of garlic
• salt.
  Grate the cucumber, chop the garlic in a garlic press, mix everything with curd and salt.

☘ Sauce for meat

Take a few sprigs of parsley, 4 tbsp. tablespoons of low-fat yogurt, ground white pepper to taste and a few drops of lemon juice on a mustache. Mix everything in a blender until smooth.

☘ Mayonnaise

To make a healthy mayonnaise, you will need 50 g of fat-free soft cottage cheese (or yogurt) and one hard-boiled egg crushed with a fork. Mix the two ingredients well and add spices to taste.

☘ "Sour cream"

Take 1 liter of low-fat kefir. Leave it in the freezer overnight to completely freeze. Then we put it in a colander, covered with gauze in 4 layers, and let it drain completely. Sour cream is ready!

A few tips: do not squeeze the sour cream or store it for too long, it will deteriorate and become bitter. Take as fresh kefir as possible!

☘ Sour cream and mushroom sauce

Ingredients:

• mushrooms 400 g,
• onion 1 pc.,
• yogurt 100 ml,
• salt pepper.

Preparation: Chop mushrooms and onions, salt, pepper and simmer under the lid until tender.
We put everything in a bowl and mix everything with an immersion blender, add spices to taste. Then add yogurt and mix well.

☘ Onion sauce

Finely chop 1 large peeled onion, send to the saucepan. Pour 125 ml of vegetable broth and heat for 2 minutes over medium heat. In a deep bowl, mix 1 egg yolk, 50 g fat-free cottage cheese, 1 teaspoon of mustard, 1 tablespoon of white wine vinegar, salt and pepper. Slowly pour the cooled broth onto the resulting mixture, while stirring constantly.
Onion sauce is recommended to be served chilled.

☘ Sauce with fresh herbs

To prepare 2 servings of sauce, you need to chop 4 branches green onions, 3 sprigs of fresh parsley, 2 shallots and 2 cloves of garlic.
Dissolve 2 teaspoons of cornstarch in 100 ml of water and mix with 2 tablespoons of fat-free cottage cheese. Add shallots and garlic to the resulting mass, season with salt and pepper. Heat over low heat for about 2 minutes and season with fresh herbs and 1/3 teaspoon of tarragon before serving.

☘ Lemon sauce

To prepare the sauce, squeeze the juice from ½ lemon and mix with 100 g of low-fat yogurt. Chop 1 bunch of green onions and add to yogurt. Season to taste with salt and pepper.

☘ White sauce

For cooking white sauce you need to cook 250 ml chicken broth without forgetting to remove the foam. Then cool the broth and mix with 2 tablespoons of skim milk. In the resulting mixture, dissolve 1 tablespoon of cornstarch and simmer until the sauce thickens. At the same time, stir constantly with a wooden spatula. Then remove from heat, season with a pinch nutmeg, salt and pepper.

☘ Curry sauce

To make the sauce, you will need 1 hard-boiled egg yolk, 100 grams of low-fat yogurt, ½ onion and 1 teaspoon of curry. Peel the onion, chop and mix with mashed egg yolk. Add curry and yogurt. Pour in the yogurt slowly and stir constantly.

More interesting

One of the main rules of a successful diet is that food must be delicious. It is the sauces, dressings and dips that add the missing variety to the dishes. They soften lean meats, make salads nutritious, and add vitamins to restricted diets. Pureed vegetables and fruits make great light coolie sauces.

Preparation:

1. Bake the peppers whole in the oven until dark spots appear. This will take 5 to 10 minutes, depending on the variety.
2. Wrap hot peppers in a bag. Then carefully remove the skin from it and peel it of seeds and stalks.
3. Cut the tomatoes crosswise and put them in boiling water for 1-3 minutes. Remove the skin. Cut and remove seeds.
4. Soak the parsley in water and cover the leaves from the petioles.
5. Peel the garlic.
6. Combine the peppers, tomatoes, garlic, and parsley leaves in a blender. Chop until puree. Season with salt and pepper.
7. If the finished sauce is thick, dilute it with tomato juice.

This sauce is served with meat, poultry and fish. It will also be good in vegetable salads. It can be used as a dip. This basic recipe can be varied by adding basil greens, an apple, lemon juice, and hot peppers. Each time, new fillings will be obtained.

How to Make Low Fat Diet Sauce

Diet dressings can be made from almost any food.

1. Microwave the seedless squash. Then grind it with a blender and season the salad.
2. Remove the soft-boiled egg from the shell, salt, add pepper to taste and season the vegetable salad with it.
3. Add chopped dill, salt, and minced garlic to low-fat yogurt. This versatile and easy dressing will replace your usual mayonnaise. Instead of yogurt, you can take kefir or fermented baked milk.
4. Tofu makes a vegetarian "mayonnaise". Grind it with a blender, add pepper, salt and season vegetable salads.
5. Whisk half a glass of kefir with a teaspoon of mustard. Finely grate a cucumber and squeeze it out. Mix everything and salt.
6. For fruit salad dressing, combine yogurt and any mashed berries, such as strawberries or currants, and season with a spoonful of honey.

Such dressings and dips can be prepared in advance. They keep well in the refrigerator for up to 5 days.

The diet involves restricting calories or certain foods. Sauces for dietary meals should be light, low-fat and bright. Having learned how to prepare such dressings, you can easily get rid of a few extra pounds.

Greetings to all admirers healthy way life!

Stick to proper nutrition so hard in modern life, because there are so many forbidden products around. These include different types of sauces, ketchups, mayonnaises. But why deny yourself a dietary supplement?

Try Diet Sauce at home, and I will help you with this. In this article, you will find a variety of low-calorie sauces that will perfectly complement your dietary meals.

Sauce Cooking Principles

Sauces will help to dilute the boring diet, which will make the dishes more spicy and unusual, and most importantly, will not harm your figure. So, general recommendations for cooking that I found on the Internet:

• any sauce has a base, it is often presented as fermented milk products, vegetable purees or broths;
• do not forget that the product must be low-calorie, therefore, select the ingredients with this in mind;
• if the recipe contains oil, then give preference to olive or coconut, which are absorbed faster;
• avoid adding a lot of salt, let the taste be natural;
• sugar in the recipe can be replaced with honey;
• if the recipe requires industrial additives ( soy sauce, mustard, etc.), then do not exceed the dosage indicated in the menu, because such products contain many preservatives and thickeners.
  

As for me, the principles are simple and designed specifically so as not to affect your beautiful figure in any way.

Have you already prepared the refueling low calorie? What recommendations did you follow? - Let's talk on this topic in the comments. Now let's move on to the preparation stage.

Dressings for different dishes - we cook deliciously

At home you can create any masterpiece for a cooked dish, but do not forget that the right sauce is the key to unrivaled taste.

And most people eat exactly the taste, and only then think about the health benefits of this or that product, or even do not think at all. Therefore, to begin with, let's analyze the options for refueling for a different menu. All the recipes presented are not invented by me, but found on the Internet.

Poultry sauce recipe

For women who know everything about dietary products, it will not be news that among the types of meat it is preferable to include poultry in the diet, therefore they offer a variant of the sauce for chicken . If, of course, you still eat meat.

We need half a kilo of apples, 1 tbsp. spoon butter, a pinch of cinnamon, 1 teaspoon of salt and oregano. First, let's take care of apples - wash them, remove the peel and bake in the oven until tender.

Buckwheat porridge recipe

This cereal has a lot of benefits, therefore, in the mode healthy eating it is certainly present, I suggest an affordable way to make the sauce for buckwheat . I think that for the selection of components you will not need to leave the kitchen, because all the products are simple and are probably on your shelves.

I suggest looking for a couple of tomatoes, ½ cup low-fat sour cream, 1 tbsp. a spoonful of flour. Choose the juicy tomatoes and cut them into cubes. Saute the flour in a skillet for a couple of seconds, and then add sour cream and tomato. Let them stew for about 5-10 minutes and boldly fill your buckwheat with the mixture.

Dressing in the form of gravy for pasta

Despite the fact that pasta contains a lot of carbohydrates, nutritionists allow to use the product during weight loss, but only of hard varieties. And you really want to season the dish with ketchup, right? There is a way out - sauce-gravy for pasta based on tomato juice. What gravy do you make? Leave your recipes in the comments.

Now we are preparing:

• ½ liter of tomato juice;
• 1 onion;
• 1 carrot;
• 1 tbsp. a spoonful of flour;
• 1 tbsp. l. olive oil;
• spices to taste.

Cooking in the following sequence:

• pour the oil into a frying pan and add finely chopped onions, and after a minute, stew the grated carrots until the vegetables are soft;
• add flour and start stirring quickly so that lumps do not have time to form, heat for one minute;
• pour in the tomato juice and bring the mixture to a boil, do not forget to stir;
• when the mass boils, add spices and boil for a couple of minutes;
• decorate with herbs.

Diet shawarma seasoning

Light white sauce for shawarma with the absence of tomatoes and mayonnaise, but the presence of cucumber is ideal in a low-calorie diet.

Components:

• a glass of low-fat yogurt;
• 1 fresh cucumber;
• 50 g dill;
• 3 pinches of pepper mixture;
• salt to taste.

First, remove the peel from the cucumber and chop it on a fine grater, finely chop the washed dill. Next, send the dill and cucumber to a blender, pour in yogurt, add a mixture of peppers and salt. After beating, the mixture is ready to use.

Ideal dressing for fish dishes

For fish white mixtures are suitable, and we will now prepare one of them. Start picking products:

• 400 ml fish broth;
• 1 tbsp. l. flour;
• 1 tbsp. l. oils;
• 1 tbsp. l. lemon juice

Put the saucepan on the fire, lightly fry the flour in oil, pour in the fish broth, boil for 10 minutes. Then there is little to do - add lemon juice.

Dressing the famous Caesar salad

There are several varieties of Caesar salad in terms of ingredients, there is also a low-calorie salad and a dressing for Caesar. We start selection of products and cooking:

• take 2 eggs and boil them for one minute, then break the contents into a bowl and beat a little with a pinch of salt;
• 2 tbsp. l. mix lemon juice with 20 g of Dijon mustard and 50 g of grated parmesan;
• Combine the mixture with the beaten eggs and stir with your favorite spices.

Fermented milk dressings

How to make delicious sauce? - Use dairy products as a base. Let's take a look at the most popular options:

1. With milk. Milk sauce it is prepared like this - take 75 g of hot milk and dilute it with flour (2 tbsp), already sautéed for 5 g of butter, boil for 10 minutes and add a pinch of sugar and salt. Strain the mixture before serving;
2. On sour cream . Sour cream the option is prepared like milk - in a frying pan, heat flour (5 g) in butter (5 g), and then pour in 50 g of meat broth and cook for half an hour. After straining, add sour cream (50 g) to the hot mixture to make cream sauce , just replace sour cream with cream.
3. On cottage cheese (cheese). Soft cheese sauce is made with feta cheese. Take 200 ml of yogurt, add 50 g of feta and any greens to it, grind in a blender and the seasoning is ready.

Seasoning on dairy products is easy to use instead of mayonnaise for dressing various salads, meat dishes. Do you like homemade sauces or do you think that the taste of mayonnaise and store dressing cannot be replaced? I look forward to your feedback in the comments.

Unusual seasoning options

Someone who prefers spicy dressings or a pleasant spicy taste, I suggest considering two more common dietary recipes.

Garlic dressing

Garlic prepare the sauce like this:

• take parsley and dill in a bunch, chop;
• in 100 g of boiled water (already cooled) add 7 chopped cloves of garlic;
• add greens and you're done.

But do not forget that you cannot abuse garlic, it has many contraindications. And, if you like spicy foods, I recommend making a low-calorie onion soup, the recipe for which you will find.

Fast and tasty refueling

Bechamel - a famous sauce is prepared like this: dissolve cornstarch (40 g) in 500 ml of low-fat milk, put a saucepan on the fire and cook, stirring until thick, then add pepper, salt and a pinch of nutmeg.

What to remember

1. You can diversify dietary meals with low-calorie condiments.
2. It will not be difficult to prepare a variety of sauces for meat, fish and other dishes.
3. Most often, fermented milk products are present in the basis of home dressings.

See you in the next article!

Mayonnaise, ketchup and other sauces have become firmly established on our table. They are used to enhance the flavor of a dish. However, many sauces are fatty and high-calorie, contain many preservatives, that is, they are not at all useful for health and weight loss. But this does not mean that you need to give up sauces, you just need to choose healthy and low-fat ones.

Losing weight with healthy sauces

What should you choose? First of all, various vegetable sauces are suitable. Vegetables contain a lot of fiber, vitamins and minerals, but they are low in calories. Therefore, cooking vegetable sauces is very useful, and they turn out to be delicious. And since there are a lot of vegetables, a large number of sauces can be prepared and they will all be different.

You can also use berries and fruits for sauces. Yes, these foods are also very healthy and low in calories. And the sauces from them are very original. For example, with cherry plum, garlic and prunes, or with cranberries, red wine, cinnamon and honey.

Nuts and dried fruits are another great option for making sauces. These foods, although high-calorie, are very nutritious and healthy, and they must be used in small amount... Therefore, they will improve the taste, but they will not add extra pounds.

Greens are a versatile ingredient used in a variety of sauces. And while losing weight, greens should be used often and in large quantities. Moreover, it gives the sauces a new original taste. After all, each green has its own unique aroma and taste.

What else can you use to make delicious and healthy sauces? Dairy products, of course. These can be natural, low-calorie yoghurts, low-fat cheeses, low-fat milk, and other foods. Don't forget about vegetable oils. There are a lot of them with different tastes and aromas. This is linseed, and pumpkin, and olive, and mustard, and oil. walnut, and many others. Oils, of course, are very high in calories. But for sauces, you need to use them in very small quantities, such a dose will be beneficial.

How to make sauces correctly if you are on a diet? Of course, it all depends on the specific diet. For example, one permits the use of berries, fruits and vegetables, which means that you can make sauces only from these products. For example, apple or tomato. Another diet allows you to include dairy products and vegetable oils in the menu, then the choice becomes larger. You can, for example, make a sauce from natural yogurt, herbs and garlic or basil, olive oil, parmesan. That is, you should choose sauces based on the permitted products.

As for the preparation itself, of course, you can boil, stew, bake. You cannot fry, but if you need to add fried vegetables, you can darken them over low heat in a very small amount of vegetable oil. In this case, the taste will not suffer. You can, for example, boil or bake vegetables and make mashed potatoes for the sauce, or stew vegetables after chopping them.

Sometimes for the sauce you need to fry the flour, it is better to exclude this method. And in general, losing weight involves the rare use of flour (and if it is allowed to use, only useful - flaxseed, buckwheat). And if you also need to fry it, then it will be very harmful to the diet. Therefore, such recipes for sauces will not work.

During any diet, you can pick up at least 3-4 sauces that will be both healthy and tasty. The main thing is to use only approved ingredients and prepare them correctly. Then it will be easier and more fun to lose weight.

Besides mayonnaise, tartare, and other unhealthy sauces, there are many healthy options. Therefore, do not be upset about the ban on fatty sauces. Better to experiment and try new flavors. Here are some original and healthy recipes.

Pesto sauce

Chop and mix a bunch of parsley and the same amount of basil. Beat the herbs, three tablespoons of olive oil, salt, some walnuts, a couple of cloves of garlic and black pepper in a blender. This sauce can be kept in the refrigerator for five days.

Cranberry Sauce

Boil 100 g of red wine, a couple of clove buds, a little cinnamon and half a glass of cranberry juice over low heat. Then add some honey.

Tomato sauce

Chop three cloves of garlic, chop the head of onion, put in a pan and simmer for 7 minutes. 800 g canned tomatoes and four fresh tomatoes, peel and add hot peppers... Put the mass in a pan and simmer for five minutes. Sprinkle with oregano and wait for the sauce to thicken.

Almond sauce

Grind half a cup of almonds into crumbs. Coarsely chop half of bell pepper, one tomato, clove of garlic and beat in a blender with almond crumbs and lemon juice. You can add salt and any spices to taste.

With apple and ginger

Chop 300 g of onion and six cloves of garlic. Simmer vegetables over low heat, covered. Finely chop 250 g green apples, chop one lime with the peel and add fruit to the onion. Chop a small piece of ginger and chili and add to the pan. Grind black pepper, cloves, add some cinnamon and nutmeg. Put all the spices in the sauce and simmer for about an hour. Add salt and sugar to taste.

With cinnamon and apples

Bake a pound of apples in the oven and make mashed potatoes. Melt a tablespoon of butter, mix with cinnamon, salt and oregano, add apple puree and heat for one minute.

With hot pepper

Dilute a bag of gelatin in water according to the instructions and combine with two glasses of low-fat yogurt. Add two teaspoons of sweet paprika, slightly spicy cayenne pepper and two boiled mashed yolks. Leave the sauce in the refrigerator for two hours to freeze.

As you can see, the recipes are very different and interesting. It is quite possible to do without traditional mayonnaise. By using delicious sauces you can diversify the menu and losing weight will be much easier than if you just ate boiled chicken and stewed vegetables.

It would seem a trifle - salad dressing. But for all those practicing a low-fat diet, this little thing turns into a problem. Commercial dressings and sauces, even lighter ones, are still too high in fat. When you have only 30-40 g of fat per day, and for everything - about everything, including the fats contained in dairy products, meat, poultry, fish and eggs, you can no longer afford to pour a whole tablespoon of vegetable oil into a serving of salad (15 g fat) or put in the same spoonful of mayonnaise (a good 10 g fat).

We eat vegetables in different forms three or four times, or even more, a day. It would not hurt to revive with something and other "postnatinka" included in the diet. For example, dry turkey breast or boiled cod. If you do not diversify the low-fat table, do not give it new shades of taste and aroma, renegade moods such as "maybe God is with her, with this diet ..." begin to prevail. So I undertook a series of cookbook and internet searches, analyzed tips on various forums, and put together a small collection of low-fat or even fat-free salad dressings and sauces. various dishes... Half of these recipes are from French sources. French cuisine is distinguished by a huge variety, one might even say, a cult of sauces. Low-fat ones were also found in it.

Light homemade mayonnaise

You will get the most useful product from UNrefined linseed oil or refined rapeseed oil "Canola". In the first case, a slight spicy flavor of flaxseed oil will remain.

1 raw yolk, 1/2 teaspoon of prepared mustard, 1/4 teaspoon of salt, 1-2 tbsp. tablespoons of regular white vinegar, 100 g of linseed or canola oil, 200 g of fat-free yogurt

1. Mix the yolk with mustard and salt.
2. Adding drop by drop, and then pouring in a thin stream of oil, mix it with a spoon in the yolk, achieving complete homogeneity of the resulting thick mass. Do not add the next portion of oil until the previous one has been completely mixed in. Stir in the same direction all the time.
3. Pour in vinegar, the mass will brighten noticeably.
4. Add yoghurt and mix well.
5. Taste and correct the taste. If necessary, add salt, add vinegar, mustard, a few grains of sugar, previously dissolved in water.

It turned out to be EASY HOME MAYONESIS, without chemical flavors, preservatives and starch, which is included in most industrially produced varieties.

Each tablespoon contains about 5-6 g of fat with a high content of beneficial monounsaturated fatty acids and valuable Omega-3 fatty acids.

Homemade mayonnaise can last several days in the refrigerator. But the shelf life can be extended if you do not immediately mix the entire mass-semi-finished product with yogurt, but do it as needed. The mass can be stored in the coldest corner of the refrigerator for at least a week.

Dressings and sauces based on yogurt, kefir or low-fat sour cream

The base of the sauce (low-fat yogurt, kefir, or sour cream) is mixed with all the other ingredients according to the recipe and allowed to brew for a couple of hours in the refrigerator for the aroma and flavor to develop.

Chilli-dip for vegetables or poultry(chicken, turkey)
1 cup (200 g) yogurt, 2 tbsp. tablespoons of chili sauce, 1 teaspoon of lemon juice, a little salt.

Green dip for vegetables, fish, poultry
1 cup (200 g) yogurt, 100 ml green peas (drain the liquid), 100 g fresh cucumber, 1-2 tablespoons of finely chopped green onions, salt, black pepper to taste.

Chop peas, onions and cucumbers in a mixer or a food processor, add to yoghurt, salt and pepper, let it brew.

Spanish sauce for grilled meat or vegetables
1 cup (200 g) yogurt, 1 tomato, 8-10 black or green olives, 1 clove of garlic, 1-2 tablespoons of finely chopped green onions, salt, black pepper to taste.

Chop all vegetables with a knife and add to yogurt.

Curry sauce for poultry and vegetables
1 cup (200 g) yogurt, 1 apple, 1 teaspoon curry powder

Cut the apple as small as possible (into cubes) and mix immediately with the yoghurt and curry powder.

Sauces for fish, vegetables, boiled egg
All of these sauces are also prepared in the same manner as described above.

1 ... 1 cup (200 g) yogurt, 1 apple, 1 pickled cucumber, 1 tablespoon prepared mustard, salt, black pepper to taste.
2 ... 1 cup (200 g) yogurt, 5 finely chopped keels, peeled, 2 tablespoons of finely chopped dill.
3 ... 1 cup (200 g) yogurt, finely grated zest of half a lemon, 2 tablespoons lemon juice, 2 tablespoons finely chopped dill, salt to taste.

Fish sauces
1 ... 100 g of low-fat sour cream, or, if available, soft yoghurt cheese (if you cannot buy it, it is obtained by prolonged straining of yogurt through a cloth), 1 tablespoon of ready-made horseradish, salt to taste.
Mix everything. This is one of the best sauces for boiled fish and fish cakes.
2 ... 1 cup (200 g) yogurt, soy sauce to taste.

Additional ideas suggested on the forums

1. Boil a soft-boiled egg, cool, mash and put in a salad. Mix well.
2. To give a meaty consistency to any salad, steam the zucchini thoroughly in the microwave (without seeds and without the skin), cool, finely chop or mash with a fork. Add to salad. Crushed green peas will give the salad a dense consistency. You can take canned, or you can boil fresh frozen.
3. By 1 tsp. olive oil add a little crushed garlic, lemon juice to taste and black or red pepper. This dressing (it only contains 5 g of oil per serving) goes well with any salad that contains Chinese cabbage or lettuce.
4. Mix yogurt with olive oil, soy sauce, apple cider vinegar or prepared mustard, fructose or any sweetener, spices. Crushed garlic can be added. Suitable for vegetable salads.
5. A simple good sauce for any side dish: kefir or yogurt, finely chopped herbs, fresh cucumber grated on a fine grater, crushed garlic, salt.
6. Kefir, salt, ready-made mustard, herbs, lemon juice, garlic - for vegetables. Instead of garlic, you can put some grated onions.
7. Vegetarian Tofu Mayonnaise: Beat the tofu in a mixer or blender with herbs, salt and pepper.
8. Sauce based on beets and apples: grate boiled beets and fresh apples 50/50, acidify with lemon juice, add vegetable oil, herbs, salt, ground pepper.
9. Broth-based sauce: in 1 liter of ready-made homemade meat or chicken broth, or diluted from two dry cubes (like "Galina Blanca", etc.), add vegetables twisted in a meat grinder or passed through a mixer: a medium-sized tomato, 1 bell pepper, a small onion, a small carrot, a small pickle, salt, pepper, garlic (for amateurs). Cook over very low heat until everything turns into a homogeneous mass. Add (optional and to taste) a drop of vinegar to the prepared and cooled sauce. Do not add sour cream, flour. Very good dense sauce for rice and boiled meat.

Chutney sauce
It is a cold sauce for cold meats, turkey, chicken, or rice salad. Consists of chopped (chopped as finely as possible, mashed with a fork or passed through a mixer or meat grinder) vegetables and various spices. The classic composition for four people is as follows:

4 tomatoes (peel and discard, chop), 2 large onions (preferably not very bitter, chop smaller), half a teaspoon of ground red pepper, juice of half a lemon, salt and black pepper to taste.

Pass everything together through a mixer for a few seconds, taste and adjust the spice composition. Store in a cool place. I've tried adding curry powder, mustard, basil. Each time, new shades of taste were obtained.

Hot sauces "coulis"
Sauces based on mashed baked or cooked vegetables or fruits. What they don't make of different types“Coolies”, even from sorrel, leeks, cherry plums, red fruits, apples, raspberries, strawberries, peaches ... I'm not even talking about eggplants and zucchini. In general, there is a huge scope for creativity, but the main "coolies" are still cooked on a tomato or pepper basis. Both recipes below are for 4 servings.

1. "Kuli" with tomatoes and bell peppers
5 tomatoes, 2 large red peppers, 1 large onion (chopped as small as possible), 1 garlic clove (chopped), salt, black pepper, cumin to taste.

Bake peppers under the grill, peel and peel. Boil the tomatoes with boiling water, remove the skin and remove the seeds. Pass the peppers together with the tomatoes through a mixer for a few seconds, add all the other ingredients and simmer over the fire for 15 minutes. Serve hot with hot meals.

2. "Cooley" with tomatoes
5 tomatoes, juice of one lemon, 1 clove of garlic, chopped parsley to taste, salt, ground red hot pepper to taste.

Chop the garlic finely and process the tomatoes as in the previous recipe. Add everything else, pass through a mixer, simmer over the fire for 15 minutes. Serve hot. I really like to add dried or fresh basil to this coolie.

And, of course, you can make "coolies" without any fancy from baked red, yellow, orange or yellow peppers, salt, ground black pepper, lemon juice, salt and garlic. You now understand how this is done. The technology is the same: bake, grind, stew, serve hot for hot dishes.

Elena Stoyanova