Healthy Sauces and Rubs

Tilapia or Trout Rub

  • 1 clove garlic
  • 2 Tbsp olive oil
  • 1/2 cup fresh lemon juice
  • 1 Tbsp fresh cilantro
  • 2 Tbsp fresh Dill
  • Sea salt and crushed pepper

In small dish, mix all ingredients together and then pour over fish.

Healthy Homemade Ketchup

  • 1 cup tomato sauce
  • 1 (5.5oz) can tomato paste
  • 2 Tbsp lemon juice
  • 1 Tbsp liquid honey
  • 1/2 tsp basil
  • 3/4 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp sea salt

Combine all ingredients and stir well. Chill in fridge.

Herbed New Potatoes Rub

  • 12 small new potatoes
  • 4 tsp extra virgin olive oil
  • 4 tsp fresh minced parsley
  • 4 tsp fresh thyme
  • 4 tsp fresh oregano
  • 4 tsp chives

Stir in all the ingredients. Pour mixture over potatoes and toss to coat.

Tomato sauce

  • 6-8 fresh tomatoes
  • 1 can tomato paste
  • 1 tsp olive oil
  • 3 cloves garlic
  • 1/4 tsp cayenne or red pepper flakes
  • 1/2 tsp oregano
  • 1 Tbsp fresh basil
  • 1/2 tsp sugar
  • 2 Tbsp red or white wine

Combine ingredients in large saucepan, breaking up tomatoes if necessary. Bring sauce to a boil, reduce heat and simmer cover for 20-25 minutes, stirring occasionally.

Asparagus Rub

  • 1 Tbsp Thyme
  • 1 tbsp olive oil
  • 1 Tbsp lemon zest
  • 2 Tbsp lemon juice
  • Sea salt to taste
  • 3 Tbsp grated parmesan cheese

Mix ingredients in bowl (except cheese). Place asparagus spears in a shallow baking dish and pour mixture over asparagus. Toss well to ensure asparagus is well coated. Sprinkle parmesan once asparagus has been cooked.

Parsley Essence

Blend 2 cups chopped, stemmed flat-leaf parsley with 1/2 tsp salt, 1/2 shallot and 1 cup olive oil in food processor or blender. Transfer to squeeze bottle. Refrigerate. Drizzle over vegetables, salad, or use as an edible saucy garnish over serving plate.

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