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Sauce recipes.

Sauce recipes.

15 dietary sauces for all occasions. Sauce recipes. 

Sauce for salad.

Grate a small clove of garlic, add chopped herbs (dill, parsley) and pour 1% kefir. Salt add to taste. Sauce recipes.

Cottage cheese and tomato cream sauce.


Soft fat-free cottage cheese;
Tomato paste;


100-200 grams of soft, soft curds are mixed with tomato paste (3-5 teaspoons), we press fresh garlic (5-7 denticles) to taste, carefully stirring.

Sauce recipes.



2 pcs. Ripe tomatoes;
1 tooth. Garlic;
Salt pinch.

Tomatoes pour boiling water, in order to easily peel off the peel.
Cut into 4 pieces of each tomato and a blender, squeeze out the garlic, salt and scroll the whole mass.

Moise sauce for seafood.


Yogurt, non-fat;
Mint leaves;
salt pepper.

Pepper mush and mix with all the ingredients.

Tour-tar sauce on yogurt.


100 g fat-free natural yogurt;
3 pcs. Gherkins;
A few sprigs of dill;
1 clove of garlic;
1 tsp. Vinegar;
Freshly ground black pepper;
Salt to taste.

Cucumbers to grate on a fine grater, dill finely chop, mix all the ingredients and allow to stand in the refrigerator for about 1 hour.

Heat sauce.


200 g soft curds 0%,
1 fresh cucumber,
2 cloves of garlic,

Cucumber rub on a grater, chop garlic in garlic, mix everything with a curd and salt.

Sauce to meat.

A few twigs of parsley, 4 tbsp. Spoons of low-fat yogurt, ground white pepper to taste and a few drops of lemon, also to taste. Mix everything in a blender until smooth.


To make this mayonnaise you will need: 50 grams of fat-free soft curd (or yogurt) and one egg, hard-boiled and suppressed by a fork. Mix these two ingredients well and add the spices to taste.


Take 1 liter of the low-fat kefir, which you will find, preferably in a package, but you can also tetrakpakete. Put it in the freezer (at night) so that it completely freezes. Then put on a colander, covered with gauze in 4 layers, and let it drain completely and everything, sour cream is ready.
A few tips: do not squeeze the sour cream and do not store it too long, it will spoil and become bitter. Take kefir as fresh as possible.

Sour-mushroom sauce.


Mushrooms 400 g,
Onions 1 pc.,
100 ml yogurt,

Mushrooms and onions cut as it will (then all smoothly into the blender), salt pepper and stew under the lid until ready.

Mushrooms allow 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 it will not be completely dry otherwise.

We throw everything into a bowl and mix everything with a submerged blender, you can even spice different people that they like. Then add yogurt, mix well.

Animal sauce.

For 10 servings, finely chop 1 large peeled bulb and place in a saucepan. Pour 125 ml of vegetable broth and reheat 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. Cool the broth slowly pour on the resulting mixture, while stirring constantly.
It is recommended to serve onion sauce chilled.

Sauce with fresh herbs.

For 2 servings of sauce, you need to grind 4 branches of green onions, 3 sprigs of fresh parsley, 2 shallots and 2 cloves of garlic.
In 100 ml of water, dissolve 2 teaspoons of cornstarch and mix with 2 tablespoons of low-fat cottage cheese. In the resulting mass add shallots and garlic, salt and pepper. To warm on slow fire about 2 minutes and before serving on a table to fill with fresh herbs and 1/3 of a teaspoon of tarragon.

Lime sauce.

To prepare 4 servings of sauce, squeeze juice from ½ lemon and mix with 100 grams of low-fat yogurt. Cut a bunch of green onions and add to yogurt. Season to taste with salt and pepper.

White sauce.

For 3 servings of white sauce you need to cook 250 ml of chicken broth, remembering to remove the foam. Then broth cool and mix with 2 tablespoons skim milk. In the resulting mixture, dissolve 1 tablespoon cornstarch and cook over low heat until the sauce thickens. In this case, 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 egg yolk, boiled egg, 100 grams of fat-free yogurt, ½ onion and 1 teaspoon curry.
Peel the onion, grind and mix with a mashed egg yolk. Add the curry and yogurt. Yogurt pour slowly and constantly stir.


Sauce recipes.




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