DRESSINGS SAUCES & DIPS

BOILED EGG MAYONNAISE

2 servings

3 boiled eggs

3 tbsp water

2 tsp mustard (optional)

Cook the eggs in water for 8 minutes, peel them warm and put them in a bowl. Add the water and the mustard. Grind with an immersion blender to obtain a mayonnaise of your liking. Adjust the amount of water. Do not add salt or oil.

Per serving 80 gr

Cal: 120 P: 10.5 F: 9.4 Cb: 0.4

BREADCRUMBS

*You can use this recipe 1 time per week once you have completed your goal

2 servings

¼ cup ground almonds
¼ cup ground whole grain oats
Dried herbs of choice (basil, thyme, oregano, rosemary, coriander)
2 egg whites

The idea is that almonds and oats look like breadcrumbs, not as finely ground as flour.

In a deep plate mix the ground almonds with the ground oats and the herbs. In another deep plate pour the egg whites and mix with a fork.

With this you can bread chicken, fish, meat, shrimps, vegetables, etc.

Dip the piece in the egg whites and then in the oat mixture and put it on a oven tray lined with parchment paper.

Then bake as necessary.

Cal: 101.3 P: 7.2 F: 3.4 Cb: 8.8

GHEE

500 ml

*The ghee can be used in replacement of olive oil or coconut oil in the same amount assigned in your plan. (It does not work to replace the coconut oil if you have it assigned in the morning in the intermittent fasting plan)

The ghee is butter that has been clarified eliminating water, lactose and casein. It is ideal for people who are allergic to dairy. It has the quality of being able to use high temperatures (250º C) without burning. It has a soft nut aroma.

750 grams of butter without salt, of good quality
thick base pot and light to see the content of the background
1 wooden spoon
1 glass bottle with lid
1 fine strainer
1 piece of cheese cloth for strain

Add the butter to the pot over medium heat. Once the butter melts and the solids begin to boil, a foamy and a whitish layer will be formed. Then these solids will begin to disolve and will go to the bottom.

Large bubbles and a thick layer are formed on the surface. Now turn down heat to low and stir gently from time to time to prevent solids from sticking to the bottom of the pot.

Lower heat to a minimum and let it boil, stirring a few times until you have a layer of thin foam and the solids look brown at the bottom.

When there is little foam and is golden yellow is ready. Turn off the heat and let cool a little. Then put the strainer with the cheese cloth on the bottle and strain the ghee, taking care not to remove the solids from the bottom of the pot.

Wait for the ghee to be cold to cover the bottle. It can last several months at room temperature. You can also refrigerate it, consider that it will get solid.

1 tbsp (14 gr)
Cal: 112 P: 0 F: 13 Cb: 0

YOGURT GARLIC SAUCE

5 servings

1 plain unsweetened Greek yogurt
2 cloves garlic, minced
2 tbsp lemon juice
pinch of salt
pepper to taste.

Pour the yogurt in a bowl, season with a pinch of salt and pepper. Stir.
Add garlic and lemon juice and mix.

1 serving: 25 gr
Cal: 25 - P: 3 - F: 0 - Cb: 2.5

YOGURT, GINGER AND TURMERIC DRESSING

1-2 servings

½ cup unsweetened natural Greek yogurt
½ tsp ginger powder or fresh grated
½ tsp turmeric powder or fresh grated
½ tsp lemon juice
1 tsp olive oil
1/2 tsp sea salt

In a small bowl put the ingredients in the same order, stir well and add to the salad.

EGGPLANT HUMMUS

*This is a great replacement for hummus if you have it in your plan. If you do not have it, you can use 1 portion of this recipe to replace 100 gr of vegetables in a meal, but you must subtract the tablespoon of oil that corresponds to you in the same meal so as not to exceed the assigned amount of oil, since the sesame will contribute the fats.

7 servings

200 gr cooked peeled eggplant

juice of a lemon

1 clove garlic

2 tbsp sesame seeds

½ tsp cumin

1 tsp sea salt

pepper to taste

1 tbsp paprika.

Put everything in the food processor until you get a paste. If it is too thick, you can add a little water.

Place the hummus in a bowl and sprinkle paprika on top.

Per portion 30 gr (2 tablespoons)

Cal: 24.5 P: 0.7 F: 1.3 Cb: 3

PEANUT BUTTER

300 gr unsalted peeled peanuts

Add peanuts to a food processor and grind, making 3 or 4 stops to scrap peanut from edges, until you get the desired consistency.
Put it in an airtight container and store it in the refrigerator.

CILANTRO MOUSSE

2 servings

1 tbsp unflavored gelatin

4 tbsp water

120 gr unsweetened plain Greek yogurt non fat

2 green onions

½ green hot chili pepper

½ clove of garlic

2 cups cilantro leaves

1 tsp olive oil

1 tsp sea salt

pepper to taste

In a bowl place 4 tablespoons of cold water and sprinkle gelatin on top. Let it rest for 10 minutes to hydrate. Set aside.

Put the yogurt, green onions, chili pepper, garlic, olive oil, cilantro, salt and pepper in the blender. Microwave the gelatin for 10-15 seconds or until melted. Pour into the blender and process until smooth. Pour into a mold and refrigerate 2 hours.

Per portion 100 gr

Cal: 84.5 P: 8 F: 2.4 Cb: 8.7

BEET HUMMUS

*This is a great replacement for hummus if you have it in your plan. If you do not have it, you can use 1 portion of this recipe to accompany your vegetables or salad, but you must subtract the tablespoon of oil that corresponds to you in the same meal so as not to go over the assigned amount of oil since the sesame will provide the fats.

7 servings

200 gr cooked beet and cut into pieces

2 tbsp sesame seeds

1 tbsp lemon juice

½ tsp cumin

½ tsp paprika

1 tsp sea salt

Put all the ingredients in the blender and process until puree. Pour into a bowl. Garnish with chopped cilantro.

Per portion 30 gr (2 tablespoons)

Cal: 39.3 P: 1.5 F: 1.3 Cb: 2.7

CUCUMBER YOGURT SAUCE

200 gr peeled and seeded cucumber

150 gr plain greek yogurt fat free unsweetened

½ minced garlic clove

¾ teaspoon dill

3 chopped mint leaves

½ tsp lemon juice

1 tsp sea salt

Pepper to taste

Remove seeds from cucumber, grate and remove excess water. Place in a bowl and

add yogurt, garlic, dill, mint, lemon juice, salt and pepper. Mix well and refrigerate.

Per serving 30 gr (2 tbsp)

Cal: 15.8 P: 1.7 F: 0 Cb: 1.7

CILANTRO SAUCE

5 servings

1 cup fresh cilantro

½ garlic clove

¼ avocado

½ hard boiled egg

1 tbsp lemon juice

80 gr plain greek yogurt unsweetened fat free

¼ seeded green hot chili pepper

1 tsp sea salt

water

Place the cilantro, garlic, avocado, egg, chili pepper lemon and salt in a blender. Process and pour into a measure glass, add water to complete 150 ml. Stir to combine.

Use as a dip with raw vegetables such as carrots, cherry tomatoes, celery, broccoli, etc. or as a topping on fish, chicken, or hamburgers.

Per serving

Cal: 40 P: 2.8 F: 1.7 Cb: 2.4

CHICKPEA HUMMUS

7 servings

200 gr cooked chickpeas
2 tbsp sesame seeds
½ garlic clove
pinch of salt
½ tsp ground cumin
½ lemon juice
¼ glass of water
½ tsp paprika

Place chickpeas in a blender, add garlic, salt, cumin, lemon juice, sesame seeds and water. Process, it should look like a guacamole, thick and quite smooth.

Place in a serving dish and sprinkle a little paprika.

Per serving 30 gr (2 tbsp)

Cal: 60 P: 3 F: 2 Cb: 8