Getting saucy – how to make condiments at home that are healthy, easy and super delicious


We all love to add a little flavor to our favorite foods, but sauces, dressings and other condiments often contain extra sugar, flavor enhancers, additives and preservatives.

Clinical nutritionist Sarah Di Lorenzo dropped by Sunrise to show us how to make a range of dressings, sauces and toppings at home that are delicious and good for us.

Sarah’s sesame and ginger salad dressing

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Ingredients

  • 2 tbs of tamari
  • 1/2 cup of extra virgin olive oil
  • 3 tbs of rice wine vinegar
  • Juice or 1 lime
  • 1 tbs of sesame oil
  • 1 tbs of fresh ginger
  • 1 tbs of raw honey
  • 1 clove of garlic minced

Method

Add to a jar and shake well.

Green goddess dressing

Ingredients

  • 1 cup of Greek yogurt
  • 1cup of fresh herbs, coriander, parsley, dill, mint and basil
  • 1/4 cup of chives
  • 2 cloves of chopped garlic
  • Salt and pepper

Method

Mix ingredients well in a food processor and enjoy.

Homemade mayonnaise

Ingredients

  • 1 egg
  • 1 tbsof dijon mustard
  • 1 tbs of white wine vinegar
  • 1 pinch of salt
  • 1 cup of extra virgin olive oil
  • 1 teaspoon of lemon juice

Method

  1. Add the egg to a food processor or bowl. Process for 20 seconds then add the mustard, vinegar and salt. Process for another 20 seconds.
  2. Slowly add the oil in drops, this is a really important step not to miss as it can make or break the mayonnaise.
  3. When the mix thickens then you can add more oil in a drizzle until you have used all the oil. You will notice the texture appear.
  4. Next add the lemon juice, salt if you think it needs it. If your mayonnaise looks too thin then slowly add more oil until it has the mayo texture that we know and love all too well.

Sarah’s simple mustard

Ingredients

  • ¾ cup of yellow mustard seeds
  • ⅕ cups of water
  • ½ tsp or salt
  • ¼ cup of apple cider vinegar
  • 1 level tsp or ground turmeric
  • ½ tsp or paprika
  • Pinch of garlic powder
  • Pinch of onion powder
  • 1 tbs of honey

Method

  1. Grind the seeds in a mortar and pestle or spice grinder or food processor to a powder. The finer the powder the smoother the mustard. Mix with the rest of the spices. Next grab a saucepan and add the water and spice mix. Cook on a really low heat for about 45 minutes, it should bubble.
  2. Add the vinegar then let bubble for another 5 minutes, giving the occasional stir.

Homemade tomato sauce

Makes 1/2 liter

Ingredients

  • 1 kg of tomatoes
  • 3/4 tsp or salt
  • 2 tbs of extra virgin olive oil
  • 1 tbs of tomato paste
  • 2 cloves of garlic
  • 1 bay leaf
  • Handful of fresh basil

Method

  1. Cut tomatoes in ½ and grate against a cheese grater until you get to the skins that you will discard.
  2. Put the tomato pulp in saucepan over a high heat and add the remainder of the ingredients then bring to the boil then reduce to a simmer.
  3. Cook for around 15 minutes stirring every couple of minutes.
  4. Keep in the fridge.

Chickpea croutons

Ingredients

  • 1 cup of dry chick peas
  • pinch of salt
  • Tsp or garlic powder
  • Tsp or ginger powder
  • Juice of 1/2 a lemon

Method

  1. Soak the chick peas overnight. Preheat the oven to 200C. Add the ingredients to a bowl and mix, then line a baking tray with baking paper and place the chickpeas on.
  2. Roast for 30 minutes, every 10 minutes move the chickpeas around. Let cool and enjoy

Honey roasted nuts

Ingredients

  • 1 tbs of butter
  • 1 tbs of honey
  • 1/2 a tsp or paprika
  • 1 cup of mixed nuts of choice.

Method

  1. Preheat the oven to 150C. Add the butter and honey to a baking dish and meal. Add the nuts and the paprika and toss. Roast until golden stirring along the way.
  2. Remove from the pan and spread them over a tray lined with baking paper and add salt. Cool then enjoy.

Orange chia marmalade

Ingredients

  • 5 oranges
  • 3 tbs of maple syrup
  • 3 tbs of chia seeds

Method

  1. Wash the oranges well.
  2. Zest one orange into a bowl. Peel all the oranges.
  3. Blend the zest, oranges and maple until you have a smooth consistency then add to a saucepan, bring to the boil then simmer. Cook for 15 minutes until you notice it thicken.
  4. Add the chia seeds and let it sit for 15 minutes until it looks like marmalade. It will continue to thicken as it cools.
  5. Keep in the fridge.

Sarah’s homemade Nutella

Ingredients

  • 2 cups of hazelnuts
  • 1/2 cup of cocoa
  • 2 tbs of coconut oil
  • 1 tsp or vanilla extract
  • 1 tsp or salt
  • 1/4 cup of dark chocolate chips
  • 1 tbs of stevia

Method

  1. Roast nuts at 200C for about 6 minutes or so. Hover around the stove checking. A sign that the natural oils are seeping out is the skins start to flake off.
  2. Rub the hazelnuts together to remove the skins.
  3. Add to a food processor and blitz the hazelnuts – this can take up to 10 minute but just going and rub the sides down as you go, then it will form a butter.
  4. Add the remainder of the ingredients and blitz well.

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