Milk sauce: dietary recipes. Diet Sauce - A Healthy Variety

tomato sauce

Tomato paste (unsalted) is diluted with vegetable broth or water, boiled for 5-10 minutes, salt, sugar are added, seasoned with butter. For 100 g of sauce: 25 g of tomato paste, 10 g of butter, 2 g of granulated sugar and 70 g of vegetable broth.

milk sauce

Flour sautéed in butter is diluted with hot milk, diluted broth or water, boiled for 10-15 minutes at low boil. Then add sugar, salt, filter. The sauce is used for basting dishes.

For 100 g of sauce: 75 g of milk, 5 g of butter, 5 g of wheat flour, 25 g of meat or water broth, 1 g of sugar.

sour cream sauce

First prepare the white sauce. The sifted flour is heated, stirring with a wooden spoon and not allowing the color to change, then rubbed with butter and diluted with broth or vegetable broth until a homogeneous mass is formed. Then the sauce is boiled for 25-30 minutes, filtered.

Sour cream, previously brought to a boil, is put into hot white sauce, salt is added, boiled for 3-5 minutes and filtered.

For 100 g of sauce: 5 g of wheat flour, 5 g of butter, 50 g of sour cream, 50 g of meat or vegetable broth, 1 g of salt.

Fruit and berry sauce

Grind blackcurrant jam or jam, add grape juice, lemon and orange juice, wipe through a sieve. Cut the zest of lemon and orange into thin strips, scald, dropping in boiling water for 1 minute. Also scald the finely chopped onion. Cool the zest and onion and mix with the sauce. Serve the sauce with the game.

For 2 tablespoons of jam or jam - 1/2 tablespoon of lemon and orange zest, 1/2 small onion and 1 tablespoon of grape juice.

Red sauce (for chopped cutlets, roll)

Fry a tablespoon of flour with the same amount of oil until light brown, then mix with tomato puree and dilute with 2 cups of meat broth. Add lightly fried chopped roots and onions and boil over low heat for 20-30 minutes. At the end of cooking, you can add salt, 1-2 tablespoons of grape or apple juice, strain the sauce through a sieve and season with a piece of butter.

For 1 tablespoon of flour - 1 carrot, 1 parsley, 1 onion, 1 tablespoon of tomato puree and 1.5 tablespoons of oil.

White sauce for fish

Lightly fry one tablespoon of flour in a saucepan with the same amount of oil; stirring, dilute with 2 cups of fish broth and cook for 7-10 minutes. Then salt the sauce, remove from heat, add lemon juice or diluted citric acid (1 tablespoon), a piece of butter, mix and strain.

Based on this sauce, you can prepare other sauces by adding the following products of your choice to it before serving: egg yolk mixed with 2-3 tablespoons of sour cream; 2 tablespoons chopped green onions; 2 tablespoons chopped dill or parsley; 2 tablespoons of tomato puree; 2 tablespoons grated cheese.

Creamy tomato sauce

Finely chop the peeled onion, sauté in a saucepan with 1 tablespoon of oil and the same amount of flour, add 2 tablespoons of tomato puree, stir, dilute with 2 cups of fish broth, salt and cook for 8-10 minutes over low heat. Then remove from heat, add 2-3 tablespoons of sour cream and mix thoroughly. The sauce is intended for fish dishes.

Healthy alternatives to traditional sauces.

☘ Salad sauce

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. We mix a package of soft zero cottage cheese with tomato paste (3-5 teaspoons), crush fresh garlic (5-7 cloves) to taste, mix thoroughly.

☘ Adjika

Ingredients:

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

Cooking: pour tomatoes with boiling water, after a minute, easily peel. Cut each tomato into 4 parts and put in a blender, squeeze the garlic, salt, scroll through the whole mass.

☘ Mint sauce for seafood

This recipe calls for fat-free or low-fat yogurt, mint leaves, and spices of your choice. Mint must be chopped and mixed with all the ingredients.

☘ Tartar sauce on yogurt

Ingredients:

• 100 g fat-free natural yoghurt
• 3 pcs. gherkins
• a few sprigs of dill
• 1 garlic clove
• 1 tsp vinegar
• freshly ground black pepper
• salt to taste.
  Finely grate the 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 the curd and salt.

☘ Sauce for meat

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

☘ Mayonnaise

To prepare 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 these 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 spread it on 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 and do not store it for too long, it will go bad and become bitter. Take as fresh as possible kefir!

☘ Creamy mushroom sauce

Ingredients:

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

Cooking: cut the mushrooms and onions, salt, pepper and simmer under the lid until tender.
We throw everything into a bowl and mix everything with a submersible blender, add spices to taste. Then add yogurt and mix well.

☘ Onion Sauce

Finely chop 1 large onion, peeled, send to the pan. 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 mustard, 1 tablespoon white wine vinegar, salt and pepper. Pour the chilled broth slowly over the resulting mixture, while stirring constantly.
Onion sauce is best served chilled.

☘ Sauce with fresh herbs

To prepare 2 portions of the sauce, you need to chop 4 sprigs of 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 the shallots and garlic to the resulting mass, salt and pepper. Warm over low heat for about 2 minutes and before serving, season with fresh herbs and 1/3 teaspoon of tarragon.

☘ Lemon Sauce

To prepare the sauce, squeeze the juice of 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

To prepare a white sauce, you need to boil 250 ml of chicken broth, not forgetting to remove the foam. Then cool the broth and mix with 2 tablespoons of skimmed milk. In the resulting mixture, dissolve 1 tablespoon of cornstarch and cook over low heat until the sauce thickens. At the same time, stir constantly with a wooden spatula. Then remove from heat, season with a pinch of nutmeg, salt and pepper.

☘ Curry sauce

To prepare 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 the mashed egg yolk. Add curry and yogurt. Pour in the yogurt slowly and stir constantly.

More interesting

Great ideas on how to complement your favorite dish with a delicious, and most importantly healthy sauce! Choose your option!

Salad sauce.

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.

Ingredients:

• soft fat-free cottage cheese
• tomato paste
• garlic
• Mix 100-200 gram package of soft zero cottage cheese with tomato paste (3-5 teaspoons), press fresh garlic to taste (5-7 cloves), mix thoroughly.

Adjika.

Ingredients:

• 2 pcs. ripe tomatoes
• 1 tooth garlic,
• pinch of salt
• Pour boiling water over the tomatoes so that they can be easily peeled.
• Cut each tomato into 4 parts and into a blender, squeeze the garlic, salt and scroll through the whole mass.

Mint sauce for seafood.

Ingredients:

• Fat-free yogurt
• mint leaves
• salt pepper
• Chop mint and mix with all ingredients.

Tartar sauce on yogurt.

Ingredients:

• 100 g low-fat natural yogurt,
• 3 pcs. gherkins,
• a few sprigs of dill
• 1 garlic clove
• 1 tsp vinegar,
• freshly ground black pepper,
• salt to taste.
• Finely grate the 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 the curd and salt.

Sauce for meat.

A few sprigs of parsley + 4 tbsp. tablespoons fat-free yogurt + ground white pepper to taste and a few drops of lemon, also to taste. Mix everything in a blender until smooth.

Mayonnaise.

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

Sour cream.

Take 1 liter of the lowest-fat kefir you can find, preferably in a bag, but you can also use a tetra bag. Place it in the freezer (overnight) to completely freeze. Then put it on a colander covered with gauze in 4 layers, and let it drain completely and that's it, the sour cream is ready.

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

Creamy mushroom sauce.

Ingredients:

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

We cut the mushrooms and onions as it will turn out (then everything is exactly in a blender), salt, pepper and simmer under the lid until tender.

Mushrooms let out a lot of juice, if you want the sauce to be more liquid, then turn it off, and if not, put it out again so that the juice evaporates a little, but not completely, otherwise it will be dry.

We throw everything into a bowl and mix everything with a submersible blender, you can also add different spices who like what. Then add yogurt, mix well.

Onion sauce.

For 10 servings, finely chop 1 large peeled onion and put in a saucepan. Pour in 125 ml of vegetable broth and heat for 2 minutes over medium heat. In a deep bowl, mix 1 egg yolk, 50 grams of fat-free cottage cheese, 1 teaspoon of mustard, 1 tablespoon of white wine vinegar, salt and pepper. Pour the cooled broth slowly over the resulting mixture, while stirring constantly.

Sauce with fresh herbs.

For 2 servings of the sauce, you need to chop 4 sprigs of green onions, 3 sprigs of fresh parsley, 2 shallots and 2 cloves of garlic.

Dissolve 2 teaspoons of oatmeal in 100 ml of water and mix with 2 tablespoons of fat-free cottage cheese. Add the shallots and garlic to the resulting mass, salt and pepper. Warm over low heat for about 2 minutes and before serving, season with fresh herbs and 1/3 teaspoon of tarragon.

Lemon sauce.

To prepare 4 servings of the sauce, squeeze the juice of ½ lemon and mix with 100 grams of fat-free yogurt. Chop 1 bunch of green onions and add to yogurt. Season to taste with salt and pepper.

White sauce.

For 3 servings of white sauce, boil 250 ml of chicken broth, not forgetting to remove the foam. Then cool the broth and mix with 2 tablespoons of skimmed milk. In the resulting mixture, dissolve 1 tablespoon of oatmeal and cook over low heat until the sauce thickens. At the same time, stir constantly with a wooden spatula. Then remove from heat, season with a pinch of nutmeg, salt and pepper.

Curry sauce.

To prepare 4 servings of 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 the mashed egg yolk. Add curry and yogurt. Pour in the yogurt slowly and stir constantly.

Greetings to all fans of a healthy lifestyle!

Adhering to proper nutrition is so difficult in modern life, because there are so many forbidden foods around. These include various types of sauces, ketchups, mayonnaises. But why deny yourself the addition of a dietary dish?

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

Principles of making sauces

Sauces will help dilute a boring diet, which will make dishes more spicy and unusual, and most importantly, will not harm your figure. So, the general cooking recommendations 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 oil is present in the recipe, 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 on the menu, because such products contain a lot of 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 prepared the condiments yet? low calorie? What recommendations did you follow? Let's talk about this topic in the comments. And now we move on to the preparation stage.

Dressings for various dishes - we cook deliciously

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

And most people eat the taste, and only then think about the health benefits of a particular product, or even not think at all. Therefore, to begin with, we will analyze the options for gas stations for a different menu. All the presented recipes 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 meat in the diet, so they offer a sauce option. for chicken . Unless, of course, you still eat meat.

We need half a kilogram of apples, 1 tbsp. a spoonful of butter, a pinch of cinnamon, 1 teaspoon of salt and oregano. To begin with, let's deal with apples - wash them, remove the peel and bake in the oven until tender.

Recipe for buckwheat porridge

This cereal has a lot of benefits, so it is certainly present in a healthy diet, I offer an affordable way to prepare 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 most juicy tomatoes and cut them into cubes. Pass the flour in a pan for a couple of seconds, and then add sour cream and tomato. Let them stew for about 5-10 minutes and feel free to season 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 using the product during weight loss, but only hard varieties. And so you want to fill the dish with ketchup, right? There is a way out - sauce-gravy for pasta based on tomato juice. What sauces do you make? Leave your recipes in the comments.

And now we are preparing:

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

We cook in the following order:

• pour oil into the pan and add finely chopped onion, and after a minute, grated carrots, simmer vegetables until 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 more minutes;
• decorate with greenery.

Filling shawarma in a dietary way

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

Components:

• a glass of low-fat yogurt;
• 1 fresh cucumber;
• 50 g dill;
• 3 pinches of a mixture of peppers;
• 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 whipping, the mixture is ready for use.

The perfect accompaniment to fish dishes

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

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

Put the pan on the fire, lightly fry the flour in butter, pour in the fish broth, boil for 10 minutes. Next thing is small - 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 dressing for the Caesar. We begin the 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 beaten eggs and mix, adding your favorite spices.

Dressings based on fermented milk products

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

1. On milk. milk sauce it is prepared like this - take 75 g of hot milk and dilute the flour (2 tbsp. L.), already sautéed for 5 g of butter, boil for 10 minutes and add a pinch of sugar and salt. Strain mixture before serving;
2. On sour cream . sour cream the option is prepared like a dairy one - heat flour (5 g) in butter (5 g) in a pan, 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, chop in a blender and the seasoning is ready.

Seasonings on dairy products are 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-bought dressing cannot be replaced? Looking forward to your opinions in the comments.

Unusual seasoning options

Someone prefers spicy dressings or a pleasant spicy taste, I propose to consider two more common diet recipes.

Garlic seasoning

garlic Prepare the sauce like this:

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

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

Fast and tasty filling

Bechamel - a well-known sauce is prepared as follows: dissolve cornstarch (40 g) in 500 ml of low-fat milk, put the pan on the fire and cook, stirring until thickened, then add pepper, salt and a pinch of nutmeg.

What to remember

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

See you in the next article!

It would seem a trifle - salad dressing. But for all those practicing a low-fat diet, this little thing turns into a problem. Purchased dressings and sauces, even light ones, still contain too much fat. When you are supposed to 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 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 the other “post-nature” included in the diet with something. For example, dry turkey breast or boiled cod. If you do not diversify a low-fat table, do not give it new shades of taste and aroma, renegade moods such as "maybe God bless her, with this diet ..." begin to overcome. So I undertook a series of searches on cookbooks and the Internet, analyzed advice from various forums, and put together a small collection of low-fat or even no-fat salad dressings and sauces for various dishes. A good half of these recipes are taken from French sources. French cuisine is distinguished by a huge variety, even, one might say, a cult of sauces. There were also low-fat ones in it.

Light homemade mayonnaise

You will get the most useful product from unrefined linseed or canola refined rapeseed oil. In the first case, a slight spicy aftertaste of linseed oil will remain.

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

1. Mix the yolk with mustard and salt.
2. Adding drop by drop, and then pouring oil in a thin stream, mix it with a spoon into the yolk, achieving complete uniformity of the resulting thick mass. Do not add another batch of oil until the previous one is completely mixed in. Mix all the time in the same direction.
3. Pour in vinegar, the mass will noticeably brighten.
4. Add yogurt and mix well.
5. Try and adjust the taste. If necessary, add salt, add vinegar, mustard, a few grains of sugar, previously dissolved in water.

The result is a EASY HOMEMADE MAYONNAISE, free from chemical flavors, preservatives and starch, which is included in most commercially produced varieties.

Each tablespoon contains approximately 5-6 g of fat, high in healthy monounsaturated fatty acids and valuable omega-3 fatty acids.

Homemade mayonnaise can be stored in the refrigerator for several days. But the shelf life can be extended if you do not immediately mix the entire semi-finished product mass 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 components according to the recipe and allowed to brew for a couple of hours in the refrigerator to develop aroma and flavors.

Chilly dip with vegetables or poultry(chicken, turkey)
1 cup (200 g) yogurt, 2 tbsp. spoons of chili sauce, 1 teaspoon of lemon juice, a little salt.

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

Grind peas, onion and cucumber in a mixer or food processor, add to yogurt, salt, 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 garlic clove, 1-2 tablespoons finely chopped green onions, salt, black pepper to taste.

Chop all the vegetables with a knife and add to the yogurt.

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

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

Sauces for fish, vegetables, boiled eggs
All these sauces are also prepared in the manner 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 peeled finely chopped sprats, 2 tablespoons 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.

Sauces for fish
1 . 100 g of low-fat sour cream, or, if available, yogurt soft cheese (if it is not possible to buy, it is obtained by long-term straining of yogurt through a cloth), 1 tablespoon of prepared 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 the soft-boiled egg, cool, mash and put in the salad. Mix well.
2. To give a meaty texture to any salad, thoroughly steam the zucchini in the microwave (without seeds and without skin), cool, finely chop or mash with a fork. Add to salad. Mashed green peas will add a dense texture to the salad. You can take canned, or you can boil fresh-frozen.
3. To 1 tsp. olive oil, add a little crushed garlic, lemon juice to taste and black or red pepper. With just 5g of oil per serving, this dressing is great with any salad that features bok choy or leaf lettuce.
4. Mix yogurt with olive oil, soy sauce, apple cider vinegar or ready-made mustard, fructose or any sweetener, spices. You can add crushed garlic. Suitable for vegetable salads.
5. A simple good sauce for any side dish: kefir or yogurt, finely chopped greens, fresh cucumber grated on a fine grater, crushed garlic, salt.
6. Kefir, salt, ready-made mustard, herbs, lemon juice, garlic - to vegetables. Instead of garlic, you can put a little grated onion.
7. Vegetarian "tofu" mayonnaise: Beat "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 (such as "Galina Blanca", etc.), add vegetables twisted in a meat grinder or passed through a mixer: a medium-sized tomato, 1 bell pepper, small onion, small carrot, small pickled cucumber, salt, pepper, garlic (for lovers). Cook over very low heat until everything is smooth. In the finished and chilled sauce, add (optionally and to taste) a drop of vinegar. Sour cream, do not add flour. Very good dense sauce for rice and boiled meat.

Sauce "chutney"
It is a cold sauce for cold meat, turkey, chicken or rice salad. It consists of chopped (as finely chopped, mashed with a fork or passed through a mixer or meat grinder) vegetables and various spices. The classic composition for four persons is as follows:

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

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

Hot sauces "coulis" ("coulis")
Sauces based on puree of baked or boiled vegetables or fruits. What different types of coolies are made of, even sorrel, leeks, cherry plums, red fruits, apples, raspberries, strawberries, peaches ... I don’t even talk 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 base. Both of the following recipes are for 4 servings.

1. "Kuli" with tomatoes and sweet 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 the pepper under the grill, remove the peel and seeds. Boil the tomatoes in boiling water, remove the skin and remove the seeds. Pass the peppers along with the tomatoes through the mixer for a few seconds, add all the other ingredients and simmer on the fire for 15 minutes. Serve hot with hot dishes.

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

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

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

Elena Stoyanova