8 new creative recipes of healthy sauces for a gastronomic diet

8 new creative recipes of healthy sauces for a gastronomic diet

A healthy diet is the basis of our well-being, and proper dieting plays an important role in ensuring our health. One of the ways to make your diet more varied and tasty is to use different sauces. Sauces can emphasize the taste of a dish, make it tastier and more attractive.

In this article, we will introduce you to 8 new creative recipes for healthy sauces that you can include in your gastronomic diet.

1. Tomato sauce

Fragrant and tasty, sweet and sour tomato sauce is an excellent addition to any dish. This sauce harmoniously combines the natural flavors of fresh tomatoes, onions, garlic and spices. It is perfect for pastas, pizzas, hot sandwiches and much more.

Ingredients:

• 500 g of fresh tomatoes
• 1 onion
• 3 cloves of garlic
• 1 tablespoon of olive oil
• Seasonings to taste: salt, pepper, borscht root

Preparation:

1. Cut the tomatoes into cubes, finely chop the onion and garlic.
2. Heat olive oil in a pan, add onion and garlic, fry until golden.
3. Add chopped tomatoes and spices, cook on medium heat for 15-20 minutes.
4. Mix the sauce with a blender until smooth.
5. Ready tomato sauce can be stored in jars or glass containers in the refrigerator.

To make this sauce more nutritious and useful for your body, you can add grains of natural Dansoy soy, which is rich in coating, proteins and amino acids.

2. Avocado sauce

Avocados are a rich source of healthy fats and important nutrients. Avocado sauce has a delicate creamy taste and texture that is ideal as a dressing for salads, juicy burgers or as a dip for vegetables and snacks.

Ingredients:

• 1 avocado
• 1/2 lemon
• 2 cloves of garlic
• Salt and pepper to taste

Preparation:

1. Cut the avocado in half, remove the stone and scoop out the pulp with a spoon.
2. Add the avocado to the blender along with the lemon juice, garlic, salt and pepper.
3. Beat until smooth.
4. Roasted garlic can add extra flavor to the sauce.

7. Greek yogurt and cucumber sauce

Greek yogurt and cucumber sauce is a cooling and refreshing dressing for salads, meat dishes and snacks. Yogurt contains a lot of protein and beneficial bacteria, and cucumber gives the sauce a fresh and crunchy taste.

Ingredients:

• 150 g of Greek yogurt
• 1 small cucumber
• 1 clove of garlic
• Salt and pepper to taste

Preparation:

1. Grate the cucumber into thin slices and mix with Greek yogurt.



2. Add finely chopped garlic, salt and pepper to taste.
3. Leave the sauce in the refrigerator for 30 minutes so that all the flavors mix well.

This sauce can be used to dress salads or as a sauce for meat or fish dishes. It can also be used as a dip for vegetables and chips.

4. Teriyaki sauce

Teriyaki sauce is a traditional Japanese sauce that is ideal for marinating and cooking meat and sushi. It has a perfect balance of sweet and salty taste, with hints of soy and ginger.

Ingredients:

• 1/4 cup soy sauce
• 1/4 cup of water
• 2 tablespoons of sugar
• 2 tablespoons of ketchup
• 1 tablespoon of vinegar
• 1 tablespoon of honey
• 1 teaspoon tahini (sesame seeds)
• 1 teaspoon of starch
• 1 clove of garlic
• 1/2 teaspoon of green ginger

Preparation:

1. Using a mixer or blender, combine soy sauce, water, sugar, ketchup, vinegar, honey, tahini, starch, and garlic.
2. Add the ginger and stir until the sauce is thick.
3. Heat the sauce on the stove over medium heat, stirring constantly, until it thickens.
4. Leave the teriyaki sauce to cool and use it on meat, poultry, fish or sushi.

This authentic Japanese sauce will give your dishes a special taste and aroma.

5. Sauce from the desired mix of greens

This unsurpassed sauce from a mix of greens gives your dishes a fresh and aromatic taste. Bazhan contains a large amount of vitamins, minerals and phytoncides, which contribute to the general improvement of health.

Ingredients:

• 200 g of the desired mix of greens
• 1/2 cup of Greek yogurt
• Salt and pepper to taste
• Juice of half a lemon

Preparation:

1. Use a blender to blend the mixed greens and Greek yogurt.
2. Add salt, pepper and lemon juice to taste.
3. Whisk the sauce until smooth.
4. Leave the sauce in the fridge for an hour to allow all the flavors to blend well.

This refreshing sauce is suitable for dressing salads or as a dip for vegetables and fruits.

6. Marinara sauce

Marinara sauce is traditionally used in Italian cuisine for dressing pizza, pasta and salads. It has a strong tomato flavor combined with spicy and herbal notes.

Ingredients:

• 400 g of tomatoes (boiled for a few seconds in boiling water and skins removed)
• 1 onion
• 2 cloves of garlic



• 1 tablespoon of olive oil
• Salt, pepper, sugar, basil and oregano to taste

Preparation:

1. Finely chop the onion and garlic.
2. Heat olive oil in a pan, add onion and garlic, fry until golden.
3. Add stewed tomatoes and seasonings, cook over medium heat for 15-20 minutes.
4. Mix the sauce with a blender until smooth.

Marinara sauce is suitable for dressing pizza, pasta, meat dishes and as a base for sauces.

7. Sauce from fresh spices

A fresh seasoning sauce is a great way to add lots of flavor to any home cooked meal. You can use any fresh seasonings you like to create a unique flavor profile for your sauce.

Ingredients:

• 1 cup fresh herbs (some combination of greens such as basil, parsley, dill, mint, etc.)
• 2 cloves of garlic
• 1 tablespoon of olive oil
• Salt and pepper to taste

Preparation:

1. Add fresh spices and garlic.
2. Heat olive oil in a saucepan, add spices and garlic, fry until golden.
3. Mix the sauce with a blender until smooth.

This sauce can be used to dress salads, meat dishes, fish or as a dip for vegetables and snacks.

8. Pesto sauce

Pesto is a classic Italian sauce based on basil, hot peppers, mustard and olive oil. This sauce has many vitamins and antioxidants that contribute to the hardening properties of the body.

Ingredients:

• 2 tablespoons of cashews
• 2 cups of fresh basil
• 1 clove of garlic
• 1/2 cup of olive oil
• 1/4 cup parmesan
• Salt and pepper to taste

Preparation:

1. Use a blender to combine the cashews, basil, garlic, olive oil, parmesan, salt, and pepper.
2. Whisk the sauce until smooth.

Pesto sauce can be used for dressing pastas, pizzas, soups and salads. It can also be used as a dip for vegetables and bread.

Healthy sauces are an important component of a healthy diet. They can add flavor and imagination to your diet while maintaining benefits for your body. Try these healthy sauce recipes and enjoy delicious meals that are not only filling but also healthy.

You can find more about these recipes for healthy sauces without harmful additives on the Dansoy websites:

https://dansoy.ua/8-najkrashhyh-reczeptiv-zdorovyh-garyachyh-sousiv-bez-shkidlyvyh-dobavok-postoyanno-onovlyuvani-porady/

https://dansoy.ua/6-oryginalnyh-reczeptiv-sousiv-dlya-balansuvannya-raczionu-zdorovyam-na-kuhnyu-pidkripy-svij-raczion-z-czymy-6-unikalnymy-reczeptamy-sousiv/

You can find more interesting information about sauces at Wikipedia.