RECIPE: 3 healthy(ier) sauces

Sauces are a delicious addition to many different meals. Unfortunately, many people reach for ready-made varieties, which are often full of unnecessary calories and additives. Below you will find three sauce recipes: garlic sauce, tzatziki and guacamole. They are not only delicious, but also healthy!

Garlic sauce

What do you need:

• 2 tablespoons mayonnaise
• 2 tablespoons yogurt or cottage cheese
• Fresh chives
• 2 cloves garlic (or more to taste)

Preparation method:

1. Mix the mayonnaise and yoghurt or cottage cheese in a bowl.
2. Finely chop the fresh chives and add them.
3. Squeeze the garlic cloves and mix them into the mixture. You can add more garlic if you like a stronger garlic flavour.
4. Stir all ingredients well until a smooth sauce is formed.

Tzatziki

What do you need:

• ½ cucumber
• 250 ml Greek yoghurt
• Pinch of salt and pepper
• Clove of garlic
• tablespoon olive oil
• (Fresh) dill and/or mint to taste
• Optional: lemon juice to taste

Preparation method :

1. Halve the cucumber and remove the watery middle. Finely grate the rest of the cucumber and squeeze out the excess moisture with a sieve. Drain well.
2. Add the Greek yogurt and olive oil to the drained cucumber and mix well.
3. Crush the garlic clove and add to the mixture.
4. Chop the dill and mint finely and add to the tzatziki. Add lemon juice to taste if desired and season with salt and pepper.
5. Stir all ingredients well and let the tzatziki rest in the refrigerator before serving.

Tip: You can reduce the nutritional value of this sauce by choosing a low-fat yogurt variant.

Guacamole

What do you need:

• 2 avocados
• 1 tomato
• ¼ red onion
• ½ red pepper (or pinch of chili/black pepper)
• pinch of salt
• Half a lemon or lime

Preparation method:

1. Cut the avocados in half and remove the pit. Scoop the flesh into a bowl with a spoon.
2. Mash the avocados with a fork.
3. Cut the tomato, red onion and red pepper into small pieces and add them to the bowl.
4. Squeeze the lemon or lime over the bowl.
5. Add a pinch of salt to taste.

Note: It is good to be aware that avocado is naturally high in calories and healthy fats. Combined with other healthy ingredients, this recipe still fits well within a balanced diet.

Enjoy your meal!

Have you tried any of these sauces? Let me know what you think!