sauces & dressings

YOUR PATH TO WELLNESS

Karen Malkin Health Counseling

Sauces &Dressings

RecipesSauces and Dressings

Apple SalsaPrep Time: 10 minutesCook Time: noneYield: 4 servings

Ingredients:3 apples, peeled, cored and chopped1 medium sweet onion, diced¼ cup fresh cilantro, chopped1 tablespoon fresh mint, chopped2 teaspoons lime juice¼ cup flaxseed or olive oil1 tablespoon maple syrup

Directions:1. Mix all ingredients together.

Notes:• If you want smooth salsa, place half of the mixture in a food processor or blender and pulse for 1-2

seconds to chop the mixture, not purée.• Try with different apples or combine 3 different types.• This is great with baked chips, grilled veggies or in Mexican dishes.






Avocado DipPrep Time: 5 minutesCook Time: noneYield: 4 servings

Ingredients:1 large peeled and stoned avocado2/3 cup plain goat-milk yogurt or soy yogurt1 tomato, dicedDash or two of cayenne pepper Sea saltFresh black pepper

Directions:1. Mash avocado with a fork until very smooth.2. Add yogurt, tomato and cayenne. Blend until smooth. This may be done in a food processor,

blender or with a fork.3. Add sea salt and fresh black pepper.4. Serve chilled with mixed raw vegetables.

Note:• Best made 1 hour maximum before serving.






Cashew Cream: Sweet or SourPrep Time: 5 minutesSoaking Time: 2 hoursCook Time: noneYield: 10 servings

Ingredients:Sweet:1 cup raw cashews¼ cup rice or soy milk½ teaspoons vanilla extract2 tablespoons maple syrup Dash of cinnamon and nutmeg

Sour:1 cup raw cashewsjuice of 1 lemon1-2 teaspoons apple cider vinegarA pinch of sea salt

Directions:1. Soak cashews in water for 2 hours.2. Drain and add to a blender or food processor with all other ingredients.3. Blend until well combined.4. Taste and adjust as necessary.

Notes:• Use the sweet cream on top of puddings or mashed yams.• Use the sour cream in the place of regular sour cream.






Creamy Herb DressingPrep Time: 15 minutesCook Time: noneYield: 1 cup

Ingredients:½ cup silken tofu2 garlic cloves, sliced¼ cup flat-leaf parsley2 tablespoons fresh oregano½ cup buttermilk1 tablespoon lemon juice½ teaspoon salt¼ teaspoon black pepper

Directions:1. Purée tofu in a food processor.2. Add garlic, parsley and oregano and pulse 4-5 times.3. Add buttermilk, lemon juice, salt and pepper.4. Purée until all ingredients are combined.5. Cover and refrigerate.






Element DressingPrep Time: 8 minutesCook Time: noneYield: 8 servings

Ingredients:1 cup toasted sesame seeds1 tablespoon tamari soy sauce1 tablespoon umeboshi vinegar1 tablespoon toasted sesame oil1 tablespoon freshly grated ginger1 tablespoon brown rice syrup

Directions:1. Combine all ingredients in a jar with a tight lid and shake well.2. Use on salad or vegetables.






Ginger Sunflower Seed DressingPrep Time: 6 hours (Soak Time) plus 8 minutesCook Time: noneYield: 2 cups

Ingredients:½ cup sunflower seedsJuice of one lemonZest of one lemon2 tablespoons brown rice vinegar1 tablespoon ginger root, grated1 clove garlic¼ cup soy sauce¼ - ½ cup soy sauce1 tablespoon honey, agave nectar or pure maple syrup1 cup olive and/or sesame oil2 teaspoons mustard

Directions:1. Cover sunflower seeds with water and soak overnight. Drain and rinse.2. Add all ingredients into a blender and purée until smooth.3. Refrigerate before using.






Golden GravyPrep Time: 5 minutesYield: 4 servings

Ingredients:1 medium onion, finely diced1 cup vegetable stock3 tablespoon olive oil3 tablespoons whole wheat or potato flour2 ounces gheeSea saltFreshly ground pepper to taste

Directions:1. In a skillet, sauté the onion in the olive oil until brown.2. Add the ghee and lower heat.3. As the ghee melts, add the flour, stirring constantly to keep it from burning.4. After the flour browns, add vegetable stock until gravy thickens.






Green Goddess DressingPrep Time: 10 minutesCooking Time: noneYield: 16 servings

Ingredients:10-ounce package silken tofu1/3 cup olive oil1/4 cup fresh basil, chopped1/2 teaspoon rice vinegar1/4 teaspoon sea salt3 teaspoons tamari

Directions:1. Whisk together the tofu and olive oil until a mayonnaise consistency is reached.2. Add the herbs, vinegar, salt and soy sauce.3. Mix well and refrigerate.






Light and Tangy DressingPrep Time: 8 minutesCooking Time: noneYield: 8 servings

Ingredients:3 tablespoon fresh lime juice3 tablespoons rice wine vinegar1 tablespoon soy sauce¼ cup flax or olive ½ teaspoon sesame oil

Directions:1. Whisk all ingredients together and serve on a green salad.

Note:• If you like your dressing more acidic add more lime juice or vinegar or modify all measurements to

your liking.






Maple Dijon VinaigrettePrep Time: 5 minutesCooking Time: noneYield: 5 servings

Ingredients:¼ cup cider, red wine or balsamic vinegar¼ cup olive oil3 tablespoons pure maple syrup1 tablespoon Dijon mustardA couple pinches of sea salt and pepper

Directions:1. In a small bow whisk together all ingredients or place ingredients into a jar, cover and shake well.2. Cover and refrigerate.3. Shake well before serving.






Olive PastePrep Time: 5 minutesYield: 4 servings

Ingredients:8 ounces of your favorite olives¼ block soft tofu3 garlic cloves, minced3 scallions, choppedJuice of lemon

Directions:1. Place all of the ingredients in a food processor or blender and purée.2. Season with sea salt and pepper if desired.






Peanut SaucePrep Time: 5 minutesCooking Time: 35 minutesYield: 2 cups

Ingredients:1 cup natural peanut butter¼ cup orange juice1 tablespoon toasted sesame oil1 tablespoon tamariDash of cayenne pepper

Directions:1. Combine all ingredients in a bowl and mix with a fork.2. Add water in 1 tablespoon increments to reach desired consistency.






Pumpkin Seed DressingPrep Time: 5 minutesCooking Time: noneYield: 4 servings

Ingredients:1 cup roasted pumpkin seeds2 tablespoons fresh parsley, minced3 tablespoons scallions2 teaspoons umeboshi paste½ cup water

Directions:1. Place all ingredients in a blender and purée until creamy.

Note:• Serve over steamed vegetables, salad, or noodles.






Soothing Shitake GravyPrep Time: 5 minutesCooking Time: 15 minutesYield: 6 servings

Ingredients:8 medium shiitake mushrooms, dried2 ½ cup boiling water2 cups mushroom soaking liquid2 tablespoons soy sauce2 teaspoons olive oil1 small onion, thinly sliced½ dried thyme2 cups button mushrooms, sliced3 tablespoons flour½ cup parsley, finely chopped

Directions:1. Place shiitake mushrooms in a bowl and add boiling water, cover and set aside for 30 minutes.2. Drain mushrooms and reserve soaking liquid.3. Remove and discard stems from mushrooms and then slice into strips.4. Take 2 cups of mushroom soaking liquid and add soy sauce.5. In a medium sauce pan heat oil over medium heat and add onion, cook until golden brown, about

9 minutes.6. Add thyme, button mushrooms, shiitake mushrooms and cook about 4 minutes.7. Add flour and reserved mushroom liquid.8. Cook for 5 minutes or until mixture is thickened.9. Stir in parsley and serve hot.

Note:• This is a great alternative to turkey gravy for vegetarians.






Spinach PestoPrep Time: 5 minutesCooking Time: 3 minutesYield: 4 servings

Ingredients:½ cup walnuts2 cups spinach leaves, chopped8 basil leaves, chopped1 clove garlic, chopped1 tablespoon silken tofu½ cup Parmigiano Reggiano cheese, grated2 tablespoons olive oilSalt and pepper to taste

Directions:1. Place nuts in a food processor and chop for 30 seconds.2. Add spinach, basil and garlic and pulse until all ingredients are finely chopped.3. Add tofu and cheese and pulse 3-4 times to blend.4. With the food processor running, drizzle in the oil.5. Season with salt and pepper to taste.






Tahini Lemon DressingPrep Time: 5 minutesCooking Time: noneYield: 1 1/2 cups

Ingredients:1/2 tablespoons tahini1/4 cup water2 garlic cloves3 tablespoons lemon juice2 tablespoon tamari soy sauce2 tablespoons tamari2 tablespoons maple syrupPinch of cayenne

Directions:1. In a blender, mix tahini and water until combined.2. Add remaining ingredients and continue to mix until all ingredients are combined.3. Adjust any flavors to your taste.

Note:• If you want a thinner dressing add additional water.






Vegan Caesar DressingPrep Time: 15 minutesCooking Time: noneYield: 6 servings

Ingredients:1/3 cup slivered or sliced almonds3 cloves garlic3/4 cup silken tofu1/4 cup olive oil3 tablespoons lemon juice1 tablespoon capers1 tablespoon caper brine1/2 teaspoon mustard powderSalt

Directions:1. Pulse almonds in a food processor until crumbly and place in an airtight container.2. Blend garlic, tofu and oil in the food processor until creamy.3. Add lemon juice, capers, caper brine and mustard powder and pulse until blended.4. Add mixture to the almonds and whisk to combine.5. Cover and chill in the fridge for a minimum of 30 minutes.





RecipesDressings, Sauces and Dips

Hazelnut PestoPrep Time: 5 minutesYield: 1 cup pesto

Ingredients:

1 cup hazelnuts, oven toasted

1 cup loosely packed fresh basil

1 cup loosely packed fresh flat leaf parsley

3/4 cup extra virgin olive oil

3 teaspoons umeboshi vinegar or fresh lemon juice

1 teaspoon salt

Directions:

1. Place all ingredients in a food processor and puree until smooth.

2. Place in refrigerator.





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