What sauces are considered dietary, options for dressings and gravy for dishes for losing weight

Many people, in pursuit of a slim figure, often experience strict diets, which leads to nervous breakdowns, bad mood and prolonged depression. Diet sauces will help you withstand a long, grueling diet and boast of a slim figure and a beautiful, toned body.

PP pasta sauce

If you are looking for the perfect and low-calorie pasta sauce, then we advise you to pay attention to this simple and tasty recipe. The sauce is based on tomatoes, which are ideal for spaghetti and will not add extra calories to the finished dish. You will need these ingredients:

• 2 medium tomatoes. Make a cut on them and put them in hot water for 1 or 2 minutes. Then remove the skin and cut into pieces.
• 1 tablespoon olive oil. You can use any other oil if desired. It is not recommended to use a lot of oil, as it is quite high in calories.
• 1 small onion. Finely chop.
• 1 clove of garlic. Squeeze through a garlic press or grate on a fine grater.
• Salt and pepper to taste.

Fry the onion and garlic in olive oil for a couple of minutes. Then add tomatoes, spices and cook for about 15 minutes over low heat. The finished sauce must be blended in a blender!

General cooking principles

Some recommendations from professionals that will help you create dietary sauces and dressings with a delicate and refined taste:

1. The basis of the sauce is viscous products, which can serve as yoghurts, juices, broths, sour cream.
2. When preparing, it is important to consider that you need to use only ingredients with minimal fat content.
3. It is better to use olive oil for dressing; it has a pleasant taste, is very healthy and is easily digestible.
4. It is recommended to supplement the gravy with vegetables, cheese, eggs, fresh herbs and various spices.
5. It is worth limiting the use of sugar and taking a minimal amount of salt, as these products will only harm your figure.

A properly made sauce will diversify the taste and aroma of any culinary masterpiece, improve its appearance, and increase its nutritional value.

Diet sauce for chicken

If you are tired of eating dry boiled chicken breast, then you can try to diversify your diet with this simple chicken sauce. You will need these ingredients:

• tomatoes in their own juice. Grind them in a blender and take 6 tablespoons.
• 1 teaspoon Dijon mustard.
• 6 tablespoons of kefir.
• Salt and pepper to taste.
• A mixture of Provençal herbs.

All you need to do is mix all the ingredients and let the sauce sit for a while! This recipe is perfect with turkey and chicken.

Milk sauce - dietary recipe

Typically, all milk sauces are high in calories, which is explained by the content of cream and large amounts of butter. But we offer a simple recipe for Bechamel sauce, which can be included in your diet even if you are not on a diet. For this recipe you will need the following ingredients:

• 500 ml milk. We use low-fat milk. There are only 30 calories in 100 grams of this product.
• 10 grams of butter.
• 30 grams of flour. Instead of regular wheat, we use any whole grain.
• Salt, pepper and nutmeg to your taste.

Melt the butter over low heat, then add the whole grain flour and pour in the milk in a thin stream, stirring constantly. Your goal is to get rid of lumps. Cook until thickened. Then add salt, pepper and nutmeg to your taste.

What is special about sauces for proper nutrition, diet and weight loss?

Diet sauce - minimum calories
The main feature of diet sauces is that they:

• Contain a minimum of calories;
• Made only from fresh natural products, without chemical additives;
• Almost no fat;
• They contain a lot of protein;
• They definitely contain vitamins and nutrients;
• They are light and delicate in consistency;
• May be lean, but not necessarily;
• They are prepared without frying and without butter;
• Can be cold or warm.

Such sauces are a real find for those who lead a healthy lifestyle. and diversify the dietary menu, do not harm health and figure and add benefits, and most importantly - taste. So be sure to add dressings to your diet!

PP cream sauce

Making creamy sauce on pp is difficult, but doable. The basis for our dish will be leeks! It is this vegetable that gives an excellent creamy aroma and taste, which will give us the opportunity to refuse heavy cream.

So, we need the following ingredients:

• 1 leek. Remove the stems and cut the onion into thin pieces.
• 2 celery sticks. Wash and also cut into small pieces.
• 10 grams of butter.
• 125 grams of low-fat milk. Plant milk is fine.
• 1 teaspoon lemon juice.
• 1 teaspoon Dijon mustard.
• 125 grams of any vegetable broth. To prepare it, you can boil onions, carrots, celery and any greens. This broth can be frozen and stored in the freezer.
• Salt and pepper to taste.

Fry leeks and celery in butter. Simmer until the vegetables become soft. Then we transfer the vegetables into a blender and add all the other ingredients there. Whisk and get a wonderful creamy sauce!

Spring dressing

One of the first vegetables available in spring is radishes. We use it not only as an ingredient in salad, but also as a component for sauce. It will be appropriate even in cases where radishes are not included in the dish.

For the dressing, mix a third of a liter of natural yogurt, juice from half a lemon, grated radishes (grate as finely as possible, you can twist in a meat grinder or beat with a blender) and a similarly processed apple. The taste of the salad is specific, but the delight of consumers is guaranteed.

Yogurt sauce

The ideal sauce for main courses can be prepared using natural yogurt with the addition of ripe avocado. For this recipe you will need the following ingredients:

• 1 glass of yogurt. You can use Activia yogurt, its consistency is suitable for sauce.
• 1 ripe avocado. Be sure to choose a ripe avocado.
• Any greens to taste.
• 1 teaspoon lemon juice.
• Salt and pepper.

Place all ingredients in a blender. This sauce is ideal for any main course!

If time is more valuable to you...

A healthy lifestyle and proper nutrition do not necessarily involve endless cooking. The brand Mr. Djemius ZERO has a whole line of dietary sauces for main courses that are allowed when losing weight. These tasty helpers can be used to season a salad, add them to main courses, use them as a marinade or addition to meat and seafood, or simply spread them on a bread sandwich.

The assortment is so wide that there is a replacement for any store-bought and high-calorie sauce. For seafood lovers - low-calorie "Mediterranean" sauce (only 12 kcal per serving) and low-fat "Garlic" sauce (28 kcal per serving). For fans of Asian cuisine - Teriyaki without sugar (10 kcal per serving). The manufacturer also did not forget about connoisseurs of spicy dishes - they have a choice of low-calorie sauces “Chili” (only 14 kcal) and “Tar-Tar” (only 28 kcal). But what about healthy lifestyle without “Ketchup” without sugar? This universal sauce with a calorie content of 13 kcal per serving has long been loved by adherents of proper nutrition. Mr. Djemius low-calorie sauces have more than 15 flavors to choose from.

PP sour cream sauce

Sour cream sauce is famous for its calorie content, but we tried to choose a recipe that can be included in the diet even on a diet. You will need these ingredients:

• 2 onions. Finely chop.
• 1 spoon of coconut oil. You can use any other oil.
• 100 grams of sour cream. We use low-fat sour cream; 100 grams of this product contains about 116 calories.
• 100 grams of low-fat curd cheese. Philadelphia or Hochland will do.
• Salt and pepper to your taste.

Fry the onion in one spoon of oil until golden brown. Remove from heat and let it cool. Then put all the ingredients into the blender. PP sauce is ready!

Contrary to stereotypes

Sauces are often used not only to improve the taste of a dish, but also to eliminate the dryness of the consistency. Finely ground or liquid foods, such as soups and cereals, are easier for the body to digest and digest. Facilitate the work of the gastrointestinal tract and do not injure the intestines. Remember that we only have teeth in our mouths.

Good sauces based on vegetables and other plant foods are rich in fiber. And this is excellent food for our microbiota. The effect of dietary fiber on strengthening the immune system, regular bowel movements and reducing appetite has been clinically proven. Fiber helps regulate blood sugar and cholesterol levels. This reduces the risk of diabetes and cardiovascular disease. In addition, fiber and microbe interactions help control and reduce chronic inflammation, which is associated with many common diseases.

And the benefits of seasonings can be as much as they are harmful. If you don't overdo it with the quantity. Spices are a storehouse of antioxidants and phospholipids. Proper use of spices prevents the development of putrefactive processes in the intestines, improves metabolism, increases the digestibility of certain products, and reduces the number of pathogenic bacteria.

The benefits of fats in general are difficult to overestimate. The content of healthy fats, contrary to stereotypes, is important for those who would like to lose weight, as it helps to break down excess lipid deposits. True, there are only four fat-soluble vitamins: A, E, D and K, but all of them are involved in maintaining youth. In addition, fats are needed for the outflow of bile - together with liquid, they perfectly perform this function. They also speed up metabolic processes, reduce hunger and improve the functioning of the nervous system. So giving up all, even healthy, fats on a diet is a huge mistake.

Garlic Sause

Garlic lovers should definitely prepare garlic sauce, which will be an excellent addition to main courses and will add piquant variety to the diet menu.

For this recipe you need the following ingredients:

• 100 grams of natural yogurt.
• 2 cloves of garlic.
• 1 tablespoon of regular Russian mustard.
• 50 grams of any low-fat cream cheese.
• Salt and pepper to your taste.

Place all ingredients in a blender. Then be sure to put the sauce in the refrigerator.

Cheese sauce - recipe

This sauce is considered one of the most high-calorie sauces. In the usual classic recipe, it is prepared not only with cheese, but also with a large amount of butter and cream. We have selected a recipe for you with a minimum of harmful ingredients.

• 100 grams of hard cheese. Ideally, it is best to use low-fat varieties, then you will significantly reduce the calorie content of the finished sauce.
• 250 grams of milk. We take skim milk 1% fat.
• 25 grams of starch.

Mix all the ingredients in a container and place on low heat. Stir the sauce constantly and cook until the cheese is completely dissolved. You can add your favorite spices to the finished sauce if desired.

Harmful additives

Many, however, refuse to use sauces, since they can greatly increase the calorie content of the dish, and the composition of ready-made sauces from stores leaves much to be desired. Sugar, preservatives, dyes and stabilizers are always present there in large quantities. They extend the shelf life of the dressing and allow it not to change color and consistency over time. You bought a lot of sauces, put them in the refrigerator, and you stretch out the pleasure for a whole month, or even more - convenient, but harmful to the stomach and intestines. An abundance of chemicals can cause indigestion, abdominal pain, and, when accumulated in the body, even lead to chronic diseases.

Sauces usually contain a lot of spices that can cause allergies. Frequent consumption of any spices in large quantities leads to atrophy of the taste buds of the tongue. They gradually adapt to the bright flavors, and over time they have to add more and more sauce and salt. Such eating behavior is fraught with overeating. Hot and sour sauces are also dangerous for the gastric mucosa - they can lead to exacerbation of gastritis or ulcers.

Don't forget about monosodium glutamate, an additive that can be addictive. If you often eat food with a taste and aroma enhancer, you gradually develop a desire to eat only such food. The other begins to seem tasteless.

However, this is not a reason to completely refuse delicious dressing. Contrary to popular belief, sauces themselves can not only affect the taste, but also be a healthy additive to food. Much, of course, depends on the individual characteristics of the body - fatty sauces, like other similar foods, are contraindicated in cases of gastrointestinal tract disorders, in particular, peptic ulcers and gastritis. Those who suffer from high cholesterol, atherosclerosis or obesity should also avoid high-calorie foods. Therefore, you just need to follow your doctor’s recommendations and remember to read the ingredients on the package. If you cannot find a suitable low-calorie product, you should prepare it yourself.

PP sauce for meat

If you are looking for the perfect sauce for meat, then beetroot sauce is what you need! Delicious, delicate sauce is great for baked meat! You will need the following ingredients:

• 2 medium beets. To make the sauce tender, the beets should be baked in the oven. Peel the finished beets and cut into cubes.
• 1 small onion. Finely chop.
• 1 tablespoon olive oil.
• 2 cloves of garlic.
• 150 ml natural yogurt. Can be replaced with low-fat sour cream if desired.
• Salt and pepper to your taste.

Fry the onion in oil until golden brown. Place all ingredients in a blender and blend.

Not everything that's right is butter.

Sunflower

Liquid salad dressings are perhaps the most popular. For those who watch their figure, certainly. But any vegetable oil is a fat, almost in its pure form and from the point of view of energy intensity, there is no difference whether it is olive, sunflower or any other. The second question is the composition of this fat, what specific components it consists of and the specific benefits of each designated component of it.

Dietary salads, like all others, are not recommended to be seasoned with what they are most often seasoned with - sunflower oil. True, there is also an important clarification here. On store shelves you can find refined and unrefined sunflower oils. The first is a product after processing, tasteless and odorless, and there is no benefit in such oil either.

Unrefined sunflower oil is considered more useful, since this production method allows you to preserve all the beneficial substances found in the seeds. As a result, the rich composition of the oil improves the functioning of the digestive tract. Thanks to this, small portions of food are remarkably satiating, and excess is not stored away. In addition, existing food ballast is removed and stored fats are broken down. Unrefined sunflower oil also contains a lot of vitamin E or tocopherol. Thanks to this compound, human immunity is able to counteract cancer. Tocopherol is also important for maintaining beauty. Its action against free radicals slows tissue aging, improves cell health and helps cells communicate with each other.

But it is better to purchase such a product by cold pressing. It is not so easy to find, but it is this liquid that is most useful for weight loss and overall health. In addition, it will decorate your dish with its pure natural taste and incredible aroma.

Recipe for classic dressing with sunflower oil

Ingredients:

Vegetable oil 100 ml (olive, pumpkin or sesame will do instead of sunflower); 9% vinegar 70 ml; Salt 1 tsp; Black pepper.

Cooking method:

Mix all ingredients together and whisk thoroughly. Diet dressing is perfect for vegetable salad and vinaigrette.

Olive

Olive is an even better option for dressing. It is also recommended to choose unrefined. The principle is the same - there are much more useful properties in this than in processed ones. Interestingly, olive oil contains oleic acid, which sends signals to the brain that the body is full and prevents a person from overeating. This property is especially useful for snack lovers to remember. But the most important thing is that thanks to this oil, your body will receive many useful substances, which affects your overall well-being.

Thousands of dressing options have been invented using olive oil alone. In principle, olive oil itself is an almost ideal dietary dressing for any salad. However, from the point of view of improving the taste of the dish, I want to add some spice to it. You can add tartness by using lemon juice or apple cider vinegar, which, despite their sour taste, are alkaline foods and also help you lose weight. Another good way is to pair the salad with sauerkraut or juice from natural fermentations. In this case, as with kefir, the additive introduces probiotics into the dish, and cranberries, if there are any in the jar with cabbage preparation, will complement the salad with antioxidants.

Olive oil can be supplemented or replaced with milk thistle oil. This will help not only to lose weight faster, but also to cleanse the body, primarily the liver, kidneys and blood of toxins.

We offer a recipe for dressing for preparing dietary salads. The main ingredient is lemon juice, which nutritionists recommend using as a base for dressing or sauce. Lemon juice helps with weight loss.

Recipe for dietary dressing with olive oil

Ingredients:

Olive oil 2 tbsp; Apple cider vinegar 2 tsp; Mustard beans 1 tsp; Lemon juice 4 tbsp.

Cooking method:

1. Pour olive oil into a deep plate;
2. Squeeze the juice out of the lemon and pass through a fine sieve so that the juice is free of pulp and seeds. Pour lemon juice into olive oil;
3. Add mustard and stir;
4. Pour in apple cider vinegar;
5. Mix the ingredients and the dressing is ready. Can be stored in a glass container in the refrigerator for 2-3 days.

Recipe for orange dressing with olive oil

Ingredients:

Orange juice 60 ml; Red wine vinegar 3 tbsp; Honey 2 tsp; Dijon mustard ½ tsp; Olive oil 1 tbsp.

Cooking method:

Mix all ingredients in a container with a tight-fitting lid. Shake well and put in the refrigerator. Shake again before use.

And others

In addition to these well-known and widely used oils in cooking, we should not forget about the rarer, but also much more delicious nut oils. For example, walnut or hazelnut oil is perfect for salads with spicy cheeses, and sesame oil will decorate any dish with fish. True, such oils should be used sparingly, mixing them with your regular vegetable oil.

Recipe for PP dressing with linseed oil

Ingredients:

Olive oil 15 gr.; Flaxseed oil 15 g; Cardamom to taste; Turmeric to taste; Dill greens 3 gr.; Salt 1 gr.; Lemon 15 gr.

Cooking method:

1. Pour the oil directly into the salad bowl;
2. Add spices;
3. Squeeze 1 tbsp from a slice of lemon. a spoonful of juice;
4. Grate about 1 teaspoon of zest;
5. Add juice and zest to dressing;
6. Add salt, mix thoroughly, let stand for 10 minutes and your dressing is ready!

Fish sauce pp

Fish lovers can also treat themselves to a simple sauce that is suitable for all fish dishes. This sauce is prepared from the following ingredients:

• 2 cups fish stock.
• 1 tablespoon flour. We use whole grain flour instead of wheat flour.
• 1 tablespoon of any vegetable oil.
• 1 tablespoon lemon juice.
• Salt and pepper to taste.

Heat a spoonful of vegetable oil and add flour. Stir and add fish broth in a thin stream. Salt and pepper. Stir and cook over low heat until the sauce thickens.

As you can see, making pp sauce is not that difficult! Be sure to try our recipes and lose weight easily!