Healthy Recipes

Dressings, Sauces, and Marinades

Basil Pesto Sauce

6 Servings

Combine basil, olive oil, pine nuts, garlic and salt in a blender or food processor. Process until smooth. Add cheese just before serving with your favorite pasta. Optional: add extra pine nuts, sun-dried tomatoes, or roasted red peppers to your pasta dish.

Calories 207 per 1/6 of recipe

Protein 4.5g, Carbs 1.4g, Fat 21.5g, Sat Fat 4.4g, Phytosterols 3.8mg, Sodium 150mg

Beneficial Nutrients

Vit A 557 IU, B3 .24mg, Folate 10mcg, Vit C 3mg, Calcium 136mg, Magnesium 20mg, Potassium 90mg, Selenium 2.2mcg

Prep Time: 5 minutes

Ingredients

  • 2 C fresh basil
  • 1/2 C olive oil
  • 2 Tbsp pine nuts
  • 1 clove garlic
  • Sea salt
  • 1/2 C grated parmesan cheese
  • 2 Tbsp grated romano cheese

Cranberry Salsa

Pulse cranberries 3 times in food processor until coarsely chopped. Combine cranberries, orange sections and remaining ingredients in a large bowl, toss gently to combine, cover and chill. Makes about 3 cups salsa to perk up turkey, chicken or pork.

Calories 35 per 1/4 cup

Carbohydrates 9.2g, Protein .4g, Fiber 1.3g, Fat .1g

Beneficial Nutrients

Vitamin C and high levels of antioxidants.

 

Ingredients

  • 2 C fresh cranberries
  • 1 1/2 C coarsely chopped orange sections (about 3 oranges)
  • 1/3 C chopped red onion
  • 1/3 C fresh orange juice
  • 1/2 Tbsp Stevia (or substitute 2-3 tbsp sugar)
  • 2 Tbsp chopped fresh cilantro
  • 1/4 tsp sea salt
  • 1 jalapeno pepper seeded and finely chopped

Dijon Chicken Marinade

6 Servings

Mix up the marinade and place in a large Ziploc bag or covered container with one cut-up chicken. Marinade for at least 4 hours. Other fresh herbs such as rosemary or basil could be substituted for the tarragon.

Calories 88 per 1/6 of recipe

Protein 1.5g, Carbs 3.5g, Fat 8g, Sat Fat 1g, Cholesterol 0mg, Phytosterols 21.5mg, Sugars 0g, Fiber .5g, Sodium 391mg

Beneficial Nutrients

B3 .5mg, Folate 10mcg, Vit E 1.5 IU, Calcium 51mg, Magnesium 21mg, Potassium 114mg

 

Ingredients

  • 2 heaping tbsp Dijon mustard
  • 3 Tbsp olive oil
  • 3 Tbsp orange or lemon juice
  • 2 cloves garlic, minced
  • 3 Tbsp chopped fresh tarragon
  • 1 tsp fresh ground black pepper
  • 1 tsp sea salt

French Vinaigrette Salad Dressing

Makes 1 Cup

In small bowl, whisk red wine vinegar and mustard. Slowly drizzle in olive oil, whisking constantly until vinaigrette thickens. Stir in parsley black pepper and feta cheese. Taste and adjust seasonings. Store covered in refrigerator. Bring to room temperature before serving. *Most store-bought salad dressings contain MSG aka “natural flavoring”. Home-made salad dressings eliminate preservatives, colorings, and trans-fats from your otherwise healthy salad.

 

Ingredients

  • 1/3 C red wine vinegar
  • 1 Tbsp Dijon mustard
  • 1/3 C extra virgin olive oil pure-pressed
  • 1 Tbsp fresh parsley, minced
  • 1/3 C feta cheese, crumbled
  • Black pepper, freshly ground to taste

Green Goddess Salad Dressing

Makes about 1 1/3 Cups

Combine all ingredients in a blender or food processor and blend until smooth; or place ingredients in a jar with a tight fitting lid and shake until well-blended. Taste and adjust seasonings. Store covered in refrigerator.

Calories 106 per 1 oz serving

trace of protein and carbs, 11g Fat, 0 Trans fats

Beneficial Nutrients

Tarragon has six compounds that help to lower blood pressure, parsley contains boron and fluorine-both necessary for strong, healthy bones among many other benefits.

Prep Time: 10 minutes

Ingredients

  • 1/2 C mayonnaise (pure pressed)
  • 1/2 C sour cream
  • 3 Tbsp all-dairy cream
  • 1 Tbsp tarragon wine vinegar
  • 2 tsp fresh lemon juice
  • 1 Tbsp anchovy paste (optional)
  • 1 minced garlic clove
  • 1/4 C finely chopped fresh parsley
  • 2 Tbsp thinly sliced scallions
  • 2 Tbsp minced fresh chives
  • 2 Tbsp finely chopped tarragon leaves
  • Freshly ground black pepper to taste

Grilled Chicken Marinade

Combine all ingredients in a rectangular Tupperware-like container; add cut-up chicken pieces with skin & fat removed. Marinate at least two hours or longer. Before grilling, remove chicken pieces from marinade and let excess marinade drip off before placing on grill. Removing skin & fat causes less grease to drip, therefore less PAH’s (polycyclic aromatic hydrocarbons), a known carcinogen. Also increasing the distance of the meat from the heat source causes less charring.

 

Ingredients

  • 1/4 C extra-virgin olive oil
  • 2 Tbsp lemon juice
  • 1/4 C white wine
  • 3-4 garlic cloves, crushed
  • 1 Tbsp dried parsley, crushed
  • 1 tsp herbs de provence or Italian seasoning, crushed
  • 1 tsp black pepper

Grilled Turkey Marinade

In small bowl, combine all ingredients except turkey. Place the turkey tenderloins in a glass dish and coat with the marinade. Cover and refrigerate at least one hour, turning occasionally. Marinade can be made a day or so ahead of time and refrigerated. Remove turkey from marinade and grill over medium heat 15-25 minutes turning occasionally.

Calories 263 per 4 oz serving

Protein 28.5g, Carbs 5.8g, Fat 12g, Sat Fat 2.8 g, Sodium 83mg

Beneficial Nutrients

B3 7mg, B6 .63mg, B12 .54mcg, Iron 1.4mg, Magnesium 33mg, Potassium 382mg, Selenium 28.6mcg, Zinc 2.11mg

 

Ingredients

  • 1/2 C white wine
  • 2 Tbsp white balsamic vinegar
  • 2 Tbsp honey
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp fresh rosemary, minced (1 tsp dried)
  • 1 tsp fresh sage, minced (1/2 tsp ground)
  • 1 clove garlic, crushed
  • 2 lbs turkey tenderloins

Lentil Pasta Sauce

4 Servings

Heat oil in large skillet over med-hi heat. When it’s hot, add onion, garlic, parsley & sage. Reduce heat to medium and sauté until onion is translucent. Add tomatoes and continue cooking stirring often until the tomatoes cook down to a thick sauce. Stir in the lentils and vegetable broth or water. Bring to a simmer over med-hi heat. Reduce heat to medium-low, cover and simmer until the liquid is absorbed, about 30 minutes. If the lentils are not done in the center, add 1/4 cup to 1/2 cup more liquid and continue cooking until the lentils are soft. Season to taste. Serve over a more sturdy pasta such as penne.

Calories 164 per serving (sauce only)

Carbohydrates 9.2g, Protein .4g, Fiber 1.3g, Fat .1g

Beneficial Nutrients

Vitamin C and high levels of antioxidants.

Cook Time: About 45 minutes

Ingredients

  • 2 tsp extra virgin olive oil
  • 1 onion, chopped
  • 1 garlic clove, minced
  • 1/4 C fresh minced parsley
  • 2 fresh sage leaves, minced
  • 2 C whole peeled & chopped fresh tomatoes
  • 2/3 C uncooked lentils
  • 1 1/4 C vegetable broth
  • Sea salt & black pepper to taste

Oriental Dressing

Makes 1 1/4 Cups

Combine ingredients in a capped cruet or jar with lid and shake vigorously until blended. Use on any raw vegetable salad or as a dressing for coleslaw.

Calories 147 per 2 Tbsp

Carbohydrates 2.5g, Sugar 2g, Fat 16g, Sat Fat 2g, Sodium 257mg, Cholesterol 0

Beneficial Nutrients

Vit A 8.7 IU, B3 .15mg, Calcium 1.5mg, Magnesium 1.8mg, Potassium 12mg *Zero preservatives, food colorings, MSG, chemicals, etc that is usually found in common store-bought salad dressings.

Prep Time: 5 minutes

Ingredients

  • 2/3 C extra virgin olive oil
  • 2 tsp sesame oil
  • 4 Tbsp rice vinegar
  • 2 Tbsp tamari (syo) sauce
  • 1 tsp honey
  • 2 tsp grated fresh ginger
  • 2 tsp fresh chives, finely chopped
  • 1 clove garlic, pressed

Steak Fajita Marinade

4 Servings

Combine all except beef in large square container and mix well. Add beef, cover and marinate in refrigerator 8-12 hours, turning beef several times. Remove beef from marinade and discard marinade. Season with sea salt if desired and grill. If desired, grill colored bell peppers and mushrooms also to serve with fajitas.

Calories 226 per 4 oz steak

Protein 27.5g, Carbs 5.7g, Fat 7.4g, Sodium 1009mg

Beneficial Nutrients

Vit A 228 IU, B2 .26mg, B3 5.16mg, B5 .56mg, B6 .73mg, B12 3.34mcg, Calcium 21mg, Magnesium 36mg, Iron 3.2mg, Potassium 479mg, Selenium 25mcg, Zinc 4mg

 

Ingredients

  • 12 oz bottle Mexican dark beer
  • 1/4 C tamari or soy sauce
  • 1/3 C chopped red onion
  • 2 cloves garlic, minced
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp hot pepper sauce
  • 1 tsp coarse black pepper
  • 16 oz sirloin steak

Grilled Turkey Teriyaki

Combine all ingredients in a bowl except the turkey. Place the turkey in a Ziploc bag or covered container and drizzle the marinade over the turkey. Swirl and coat to cover all sides. Refrigerate and marinate for 3 or more hours turning frequently. Grill as desired. Good as meat for kabobs.

Calories 245 per 5.4 oz

Protein 38.6g, Carbohydrates 4g, Fat .7g, Sodium 922mg

Beneficial Nutrients

Vit B1 .01mg, B3 .04mg, Calcium 6mg, Potassium 18mg

 

Ingredients

  • 1 lb turkey breast tenderloins
  • 1/4 C teriyaki sauce
  • 1 packet Stevia (or 3 tbsp honey)
  • 1 piece (1 inch cube) grated ginger
  • 3 cloves garlic, minced
  • 1 Tbsp olive oil