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Tag: sauces

  • Berry Salsa

    Berry Salsa

    How to Make Berry Salsa


    15 min prep time


    5servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a small bowl and serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to blend before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Kid Friendly
    Snacks
    Sauces
    Quick & Easy
    Holidays & Entertaining
    Foodie
    Appetizers
    Vegetarian
    Vegan
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    Nutrition facts

    5 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      0g

    • Potassium
      95mg
      2%

    Ingredients

    chili powder
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced)
    1/2

    fresh cilantro (minced)
    1/4 cup

    red onion (diced)
    1/4 cup

    avocado (diced)
    1/4

    frozen strawberries (thawed and drained)
    1/2 cup

    frozen blueberries (no sugar added, thawed and drained)
    1/2 cup

  • Everyday Herb Oil

    Everyday Herb Oil

    How to Make Everyday Herb Oil

    This herb infused olive oil makes a great base for a vinaigrette or a simple seasoning for fish, chicken, or vegetables. For this recipe, I use a combination of parsley, oregano, rosemary, and thyme, but you should feel free to experiment with whatever herbs you have on hand or growing in your herb garden.

    Find this recipe and more in our cookbook Whole Cooking and Nutrition!


    10 min prep time


    32servings


    1 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a medium pot of water to a boil. Fill a medium bowl with ice water and set it nearby.
    2. Add the parsley, oregano, rosemary, and thyme leaves to the boiling water. Blanch the herbs for 10-15 seconds, then immediately remove the herbs with a slotted spoon and transfer them to the ice water. After a few seconds, remove the herbs from the ice water with a slotted spoon and pat them dry with paper towels.
    3. In a blender or food processor, puree the blanched herbs with the olive oil.
    4. Pour the herb oil into a dark-colored glass bottle or jar with a tight-fitting lid, seal the container, and set in a cool, dark place (such as your pantry) to infuse for at least 5 days. After it has been fully infused, keep the oil in the refrigerator for up to 1-2 weeks. Or freeze the herb oil in ice cube trays for future use. (Note that each ice cube is 2 tablespoons of oil.)
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Low Carb
    Italian
    Mediterranean
    Budget Friendly
    Foodie
    Gluten-Free
    Salad Dressings & Condiments
    Sauces
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    Nutrition facts

    32 Servings



    • Serving Size

      1 tbsp


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      5mg
      <1%

    Ingredients

    extra-virgin olive oil
    2 cup

    fresh thyme (stems removed and discarded)
    6 sprig

    fresh rosemary (stems removed and discarded)
    2 sprig

    fresh oregano (stems removed and discarded)
    4 sprig

    fresh parsley
    1 cup

  • Salad Bar Salsa With Grilled Flank Steak

    Salad Bar Salsa With Grilled Flank Steak

    How to Make Salad Bar Salsa With Grilled Flank Steak

    Author Robyn Webb says, “Salsa isn’t just tomatoes. Scour the salad bar and you’ll find a bevy of ingredients to make homemade salsa special. Paired with a juicy, but lean grilled steak, it’s a perfect summer meal.”


    15 min prep time


    8 min cook time


    4servings


    3 ounces, 1/3 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine all the ingredients for the salsa. Set aside.
    2. Trim any excess fat from the flank steak. Using a sharp knife, make 3 diagonal slashes across the top surface of the steak, cutting about 1/3 of the way through the steak. This will prevent it from curling up on the grill.
    3. Preheat the grill to medium-high heat. Coat the grill rack with cooking spray or prepare an oven broiler. Cover a broiler pan with foil. Coat the foil with cooking spray. Combine the paprika, chili powder, salt, and pepper. Brush both sides of the steak with the olive oil. Sprinkle both sides with the spice mixture. Grill the steak, about 4–6 inches from the heat source, for about 5 minutes per side or until desired doneness.
    4. Remove the steak from the oven onto a carving board. Let the steak stand for 5 minutes before slicing. Cut the steak diagonally across the grain into thin slices. Serve with the salsa.
    Veggie Rich
    Grilling
    Dinner
    Main Dish
    Sauces
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces, 1/3 cup salsa


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      24g

    • Potassium
      530mg
      11%

    Ingredients

    yellow corn
    1 cup

    cherry tomatoes (quartered)
    1 cup

    red onion (diced)
    1/4 cup

    green onion (scallion) (minced)
    2 tbsp

    fresh lime juice
    3 tbsp

    olive oil
    1/2 tbsp

    cayenne pepper
    1/4 tsp

    sugar
    1/4 tsp

    flank steak
    1 lbs

    paprika
    2 tsp

    chili powder
    1 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Roasted Red Pepper Coulis

    Roasted Red Pepper Coulis

    How to Make Roasted Red Pepper Coulis

    A coulis is simply a thick puree or sauce. This one makes a beautiful and tasty finishing touch for your dishes. (Pictured here with Rosemary Balsamic Onions and Pesto.)


    20 min prep time


    20 min cook time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place whole peppers directly on a grill or gas burner or under your broiler. Roast until they are completely blackened on the outside. Place in a bowl and cover tightly with plastic wrap for at least 15 minutes. Once cooled, you can peel away the blackened skin.
    2. Place the roasted pepper in the food processor and purée until fine.
    Low Sodium
    Veggie Rich
    Comfort Food
    Grilling
    Sauces
    Holidays & Entertaining
    One Pot
    Salad Dressings & Condiments
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    red bell peppers
    4

  • Roasted Plantains And Poblano Pepper With Guava Sauce

    Roasted Plantains And Poblano Pepper With Guava Sauce

    How to Make Roasted Plantains And Poblano Pepper With Guava Sauce


    10 min prep time


    45 min cook time


    8servings


    1 piece plantain and 1 tablespoon sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Cut the tips off the plantains. Insert the tip of a paring knife about 1/2 inch into each plantain and run it from top to bottom. Wrap each plantain in a foil sheet. Roast in oven for 30 minutes, then remove from oven and set aside. Leave oven on.
    3. Wash and dry poblano pepper. Rub avocado oil on the outside of pepper and (carefully) place over a flame or in oven until the outside is charred. Once pepper is charred, place in a bowl and cover until steam loosens the skin. Run pepper under cold water to remove the char, then dice pepper.
    4. In small saucepan add stock, shallots, garlic, poblano pepper, guava, and bring up to a rolling simmer. Cook until a smooth paste forms, about 5 minutes. Add rice vinegar, salt, and pepper, and whisk well to make sure you don’t have any lumps in the sauce. Reduce heat to low and continue cooking for 2 minutes. Pour sauce in blender and purée until sauce is smooth.
    5. Remove foil from plantains and cut each into 4 equal quarters. Carefully split open the plantain along the cut. Add 1 tablespoon guava sauce, top with queso fresco, and garnish with cilantro. Enjoy!
    Latin American
    Holidays & Entertaining
    Sauces
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece plantain and 1 tablespoon sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    plantains
    2 med

    aluminum foil (large enough to wrap plantain)
    2

    poblano chile pepper (cut into 1/4-inch cubes)
    1 med

    avocado oil
    1 tsp

    unsalted chicken stock
    3/4 cup

    shallots (finely chopped)
    1/4 cup

    garlic (peeled and finely chopped)
    1 clove

    guava cubes (1/4-inch cubes)
    1/4 cup

    rice vinegar
    1/4 cup

    Kosher Salt
    1/2 tsp

    black pepper (cracked)
    1 tsp

    queso fresco (crumbled)
    1/2 cup

    cilantro (finely chopped)
    2 tsp

  • Mango and Tomato Salsa

    Mango and Tomato Salsa

    How to Make Mango and Tomato Salsa

    This homemade salsa made from fresh produce is more nutritious and lower in sodium than the canned salsa you find at the store. Serve it over tacos, quesadillas or grilled chicken!


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Determine how much jalapeno you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
    2. Mix all ingredients.
    3. Serve with warm corn tortillas or grilled meats.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Appetizers
    No Cook
    Salad Dressings & Condiments
    Sauces
    Sides
    Snacks
    Vegetarian
    Gluten-Free
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    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    jalapeño pepper (or 1/2, chopped)
    1

    tomato(es) (chopped)
    1 cup

    mango (chopped)
    1 cup

    white onion (chopped)
    1/4 cup

    cilantro (chopped)
    1/2 cup

    olive oil
    1 tsp

    lime juice
    1 tsp

  • Dipping Sauce for Mini Baked Crab Cakes

    Dipping Sauce for Mini Baked Crab Cakes

    How to Make Dipping Sauce for Mini Baked Crab Cakes

    This dipping sauce is perfect for our Mini Baked Crab Cakes and is a cinch to make!


    8servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. To make a dipping sauce for mini baked-crab cakes, combine 1/2 cup reduced sugar apricot preserves with 1 Tsp. Thai style chili garlic sauce (or other hot sauce) and 1 Tsp. reduced sodium soy sauce in a bowl and
    2. Heat in the microwave for 30 seconds.
    Low Sodium
    Low Carb
    Salad Dressings & Condiments
    Sauces
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      25

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%

    • Protein
      0g

    Ingredients

    Thai style chili garlic sauce ((or other hot sauce))
    1 tsp

    no-sugar-added apricot preserves (reduced sugar)
    1/2 cup

    soy sauce (reduced sodium)
    1 tsp

  • Classic Italian Marinara

    Classic Italian Marinara

    How to Make Classic Italian Marinara

    You can make your own marinara sauce at a fraction of the price of commercially bottled sauces. This sauce relies heavily on garlic, but feel free to temper this assertive flavor if you wish. Either cut back on the amount of garlic or slice the garlic instead of mincing it. The more you chop or mince garlic, the more pungent your final dish will be. Larger pieces of garlic, while still flavorful, will release a more subtle taste. This sauce freezes great. Pour into a heavy zip-locked freezer bag and store for up to 6 months.


    7 min prep time


    33 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6-7 minutes, but do not brown, stirring occasionally.
    2. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands until coarse. Add the tomatoes and basil to the skillet and simmer for 20-25 minutes until thick. Add some of the reserved liquid from the can of tomatoes, if necessary, if the sauce is too thick.
    3. Meanwhile bring a 3-5-quart pot of lightly salted water (fill the pot 2/3 full) to a rolling boil. Add the pasta and stir for the first minute. Continue to cook the pasta approximately 7-8 minutes until al dente. Drain, do not rinse.
    4. Add in the salt, pepper, and crushed red pepper, if using, to the tomato sauce. Add the pasta to the sauce, cover, and let the pasta sit in the sauce for 1-2 minutes. Add the pasta to a warmed bowl and sprinkle with cheese. (The sauce can also be frozen. Freeze in a quart container and store for 3-4 months.)
    Veggie Rich
    Italian
    Sauces
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      130mg
      3%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    5 clove

    canned tomatoes (good-quality, preferably packed in its own juice, drained, reserve liquid)
    1

    fresh basil leaves with stems (sliced, or you may leave whole)
    5

    whole-wheat shaped pasta (penne, shells, fusilli)
    10 oz

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    ground red pepper flakes (optional)
    1/4 tsp

    Parmesan or Romano cheese (freshly grated)
    2 tbsp

  • Basil Pesto Cream

    Basil Pesto Cream

    How to Make Basil Pesto Cream

    This flavorful dip is surprisingly healthy and low-fat. Use it as a dip or spread. It’s great served over grilled or broiled fish too!


    20servings


    1 Tbsp.

    Print Recipe >

    Step-By-Step Instructions:

    1. Place spinach, garlic, shallot, Parmigiano-Reggiano, and basil in food processor. Process to a paste.
    2. With motor running, add cottage cheese and oil. Process until smooth. Add milk to achieve the desired consistency, if desired.
    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Sides
    Snacks
    Vegetarian
    Sauces
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
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    Nutrition facts

    20 Servings



    • Serving Size

      1 Tbsp.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      2g

    Ingredients

    cottage cheese (non-fat)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    fresh basil
    1/2 cup

    Parmigiano-Reggiano (grated)
    1/4 cup

    shallots (minced, about 1 large)
    1 tbsp

    baby spinach
    1 cup

    skim milk
    2 tbsp

    garlic (minced)
    2 clove

  • Fresh Tomato Sauce

    Fresh Tomato Sauce

    How to Make Fresh Tomato Sauce

    Jarred tomato sauces can be high in added sugar and salt. Making it home means you can control the ingredients! Try making large batches of this sauce in summer and freezing or canning the excess so that you’ll have fresh, homemade sauce on hand all year long. If good-quality fresh tomatoes are not available, substitute approximately 24 oz. good-quality canned or boxed Italian tomatoes.


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the tomatoes by scoring the skin of each one with a sharp knife from the top about 1/4 of the way down, in an “x” pattern. Then place scored tomatoes in a pot full of boiling water and boil until their skins begin to crack, approximately 2 minutes.
    2. Remove tomatoes and plunge into ice-cold water. When tomatoes are cool enough to touch, peel them. If you want a chunky sauce, dice the tomatoes and set them aside. If you want a smooth sauce, pass the tomatoes through a food mill to create a seedless purée.
    3. Heat the olive oil in a large saucepan over medium heat. When it is hot, add the garlic and crushed red chile flakes. Cook just until the garlic begins to release its aroma.
    4. Add the tomatoes, salt, pepper and basil and/or parsley. Stir well to combine, cover and reduce heat to low. Simmer for 20 minutes.
    5. Serve sauce immediately or allow to cool to room temperature before storing. This sauce will keep in an airtight container in the refrigerator for one week, or in the freezer for one month.
    Veggie Rich
    Low Sodium
    Italian
    Sauces
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g

    • Protein
      2g

    • Potassium
      595mg
      13%

    Ingredients

    olive oil (extra virgin )
    2 tbsp

    garlic (finely chopped)
    3 clove

    crushed red pepper flakes
    1 pinch

    sea salt (unrefined)
    1/8 tsp

    black pepper (freshly ground )
    1/4 tsp

    roma (plum) tomatoes (fresh, approximately 2-2 1/2 lb)
    10

    basil or parsley, or a combination (finely chopped)
    2 tbsp