Just Add a Sauce: How to Make Delicious Dishes with Your Favorite Sauces, Recipes and Advices

Table of contents :
INTRODUCTION
HOT SAUCE
RECIPES WITH HOT SAUCE
Buffalo Chicken Salad
Crispy Baked Ghost Pepper Chicken Wings with Buffalo-Blue Cheese Sauce
New Orleans-Style Spicy Shrimp
Taco Pasta
Buffalo Chicken Meatballs
Brown Rice & Beans Salad with Chili Hot Sauce Dressing
BBQ SAUCE
RECIPES WITH BBQ SAUCE
BBQ Ham and Provolone Cheese Quesadillas
Baked Ham and Cheese Sliders with Barbecue Sauce
One Pot BBQ Chicken Bacon Ranch Pasta
Bacon Wrapped Barbecue Chicken Breasts
BBQ Shrimp Quinoa Bowls
BBQ Glazed Meatloaf
BBQ Chicken Pot Pie
TERIYAKI SAUCE
RECIPES WITH TERIYAKI SAUCE
Teriyaki Chicken
Teriyaki Salmon
Beef Teriyaki
Duck Teriyaki with Pickled Cucumber and Celery Leaf Tempura
Teriyaki Pork Donburi
Teriyaki Wings
SOY SAUCE
RECIPES WITH SOY SAUCE
Beef Lo Mein
Soy Sauce and Citrus Marinated Chicken
Asian Style Steak Skewers
Ginger Soy Glazed Salmon
Mushroom and Soba Stir Fry
Soy-Roasted Chickpeas
Chinese Style Sweet Sticky Ribs
WORCESTERSHIRE SAUCE
RECIPES WITH WORCESTERSHIRE SAUCE
Steakhouse Mushrooms
Pork Tenderloin
Chili Con Carne
Hairy Bikers' Sausage Casserole
Sardine Bolognese
Grilled-Steak Salad with Worcestershire Vinaigrette
SWEET AND SOUR SAUCE
RECIPES WITH SWEET AND SOUR SAUCE
Sweet and Sour Chicken
Sweet and Sour Beef
Sweet and Sour Fish
Sweet and Sour Duck Breast
Sweet and Sour Pork
Sweet and Sour Salmon
Sweet and Sour Ground Beef
HERB SAUCE
RECIPES WITH HERB SAUCE
Tomato Chicken Curry
Chicken with Lemon Herb Sauce
Chicken in Garlic and Herb Sauce
Steak with Herb Sauce
Tenderloin with Herb Sauce
Crispy-Skinned Fish with Herb Sauce
TOMATO SAUCE
RECIPES WITH TOMATO SAUCE
Tomato Chicken Curry
Tomato Braised Rotisserie Chicken
Mussels in Spicy Tomato Broth
Cod in Tomato Sauce
Pepperoni Pasta Bake
Eggplant Parm Casserole
Chicken Parmesan Baked Ziti
SALSA
RECIPES WITH SALSA
Baked Salsa Chicken
Salsa Chicken Casserole
Ingredients:
Instructions:
Tender Salsa Beef
Salsa Skillet Pork Chops
Turkey and Salsa Dip
Salsa-Simmered Fish
SALAD DRESSING
RECIPES WITH SALAD DRESSING
Italian Salad
Green Salad with Italian Dressing
Chopped Thai Salad
Quinoa Salad with Green Chile Dressing
Radish and Gorgonzola Salad
Caesar Salad and Caesar Dressing
Green Salad with Lemon Vinaigrette
BALSAMIC VINEGAR
RECIPES WITH BALSAMIC VINEGAR
Balsamic-Glazed Pork Tenderloin
Polenta with Balsamic Glaze
Salmon with Balsamic Sauce
Blackberry Balsamic Spinach Salad
Pork Chops with Honey-Balsamic Glaze
Tomato Mozzarella Bruschetta with Balsamic Drizzle
Balsamic Roasted Vegetables
WHITE SAUCE
RECIPES WITH WHITE SAUCE
White Sauce Pasta
Chicken Steak with White Sauce and Vegetables
White Sauce Swedish Meatballs
Fish in White Sauce
Shrimp Pasta in White Sauce
Chicken Enchiladas with White Sauce
Garlic Chicken White Sauce Pizza
MARINADE
RECIPES WITH MARINADE
Marinated Grilled Chicken
Citrus-Marinated Turkey
Chile Lime Chicken
Grilled Marinated Shrimp
Grilled Fish with Brazilian Garlic Marinade
Marinated Salmon
Marinated Vegetable Salad
SWEET SAUCE
RECIPES WITH SWEET SAUCE
Bread Pudding with Vanilla Sauce
Chocolate Sauce Brownies
Salted Caramel Bars
Custard Pudding
Banana Pudding with Salted Caramel Sauce
Chocolate Pasta with White Chocolate Liqueur Sauce
Cranberry Cake with Warm Vanilla Sauce
FRUIT SAUCE
RECIPES WITH FRUIT SAUCE
Cheesecake with Berry Sauce
Healthy Oat Pancakes with Berry Sauce
Strawberry Sauce
Beef Tenderloin with Cherry Port Sauce and Gorgonzola
Crispy Duck Parcels with Orange Sauce
Pork Chops and Apple Sauce
Atlantic Salmon with Kiwi Lime Sauce
CONCLUSION

Citation preview

Just Add a Sauce How to Make Delicious Dishes with Your Favorite Sauces, Recipes and Advices

Maryna Laas

Copyright © 2020 by Maryna Laas All rights reserved. No part of this book may be reproduced in any form on by an electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher, except by a reviewer who may quote brief passages in a review.

Table of Contents INTRODUCTION HOT SAUCE RECIPES WITH HOT SAUCE Buffalo Chicken Salad Crispy Baked Ghost Pepper Chicken Wings with Buffalo-Blue Cheese Sauce New Orleans-Style Spicy Shrimp Taco Pasta Buffalo Chicken Meatballs Brown Rice & Beans Salad with Chili Hot Sauce Dressing

BBQ SAUCE RECIPES WITH BBQ SAUCE BBQ Ham and Provolone Cheese Quesadillas Baked Ham and Cheese Sliders with Barbecue Sauce One Pot BBQ Chicken Bacon Ranch Pasta Bacon Wrapped Barbecue Chicken Breasts BBQ Shrimp Quinoa Bowls BBQ Glazed Meatloaf BBQ Chicken Pot Pie

TERIYAKI SAUCE RECIPES WITH TERIYAKI SAUCE Teriyaki Chicken Teriyaki Salmon Beef Teriyaki Duck Teriyaki with Pickled Cucumber and Celery Leaf Tempura Teriyaki Pork Donburi Teriyaki Wings

SOY SAUCE RECIPES WITH SOY SAUCE Beef Lo Mein Soy Sauce and Citrus Marinated Chicken Asian Style Steak Skewers Ginger Soy Glazed Salmon Mushroom and Soba Stir Fry Soy-Roasted Chickpeas Chinese Style Sweet Sticky Ribs

WORCESTERSHIRE SAUCE RECIPES WITH WORCESTERSHIRE SAUCE Steakhouse Mushrooms Pork Tenderloin

Chili Con Carne Hairy Bikers' Sausage Casserole Sardine Bolognese Grilled-Steak Salad with Worcestershire Vinaigrette

SWEET AND SOUR SAUCE RECIPES WITH SWEET AND SOUR SAUCE Sweet and Sour Chicken Sweet and Sour Beef Sweet and Sour Fish Sweet and Sour Duck Breast Sweet and Sour Pork Sweet and Sour Salmon Sweet and Sour Ground Beef

HERB SAUCE RECIPES WITH HERB SAUCE Tomato Chicken Curry Chicken with Lemon Herb Sauce Chicken in Garlic and Herb Sauce Steak with Herb Sauce Tenderloin with Herb Sauce Crispy-Skinned Fish with Herb Sauce

TOMATO SAUCE RECIPES WITH TOMATO SAUCE Tomato Chicken Curry Tomato Braised Rotisserie Chicken Mussels in Spicy Tomato Broth Cod in Tomato Sauce Pepperoni Pasta Bake Eggplant Parm Casserole Chicken Parmesan Baked Ziti

SALSA RECIPES WITH SALSA Baked Salsa Chicken Salsa Chicken Casserole Ingredients: Instructions: Tender Salsa Beef Salsa Skillet Pork Chops Turkey and Salsa Dip Salsa-Simmered Fish

SALAD DRESSING

RECIPES WITH SALAD DRESSING Italian Salad Green Salad with Italian Dressing Chopped Thai Salad Quinoa Salad with Green Chile Dressing Radish and Gorgonzola Salad Caesar Salad and Caesar Dressing Green Salad with Lemon Vinaigrette

BALSAMIC VINEGAR RECIPES WITH BALSAMIC VINEGAR Balsamic-Glazed Pork Tenderloin Polenta with Balsamic Glaze Salmon with Balsamic Sauce Blackberry Balsamic Spinach Salad Pork Chops with Honey-Balsamic Glaze Tomato Mozzarella Bruschetta with Balsamic Drizzle Balsamic Roasted Vegetables

WHITE SAUCE RECIPES WITH WHITE SAUCE White Sauce Pasta Chicken Steak with White Sauce and Vegetables White Sauce Swedish Meatballs Fish in White Sauce Shrimp Pasta in White Sauce Chicken Enchiladas with White Sauce Garlic Chicken White Sauce Pizza

MARINADE RECIPES WITH MARINADE Marinated Grilled Chicken Citrus-Marinated Turkey Chile Lime Chicken Grilled Marinated Shrimp Grilled Fish with Brazilian Garlic Marinade Marinated Salmon Marinated Vegetable Salad

SWEET SAUCE RECIPES WITH SWEET SAUCE Bread Pudding with Vanilla Sauce Chocolate Sauce Brownies Salted Caramel Bars Custard Pudding Banana Pudding with Salted Caramel Sauce Chocolate Pasta with White Chocolate Liqueur Sauce

Cranberry Cake with Warm Vanilla Sauce

FRUIT SAUCE RECIPES WITH FRUIT SAUCE Cheesecake with Berry Sauce Healthy Oat Pancakes with Berry Sauce Strawberry Sauce Beef Tenderloin with Cherry Port Sauce and Gorgonzola Crispy Duck Parcels with Orange Sauce Pork Chops and Apple Sauce Atlantic Salmon with Kiwi Lime Sauce

CONCLUSION

INTRODUCTION Are you tired of repetitive dishes which tastes are almost the same? Do you want to feel like a gourmet and try out the recipes of the world's cuisine? You'll be surprised, but it is easy to implement! Just add sauces to your meals! It is not a simple addition of mayonnaise or ketchup – but choosing exactly those sauces that will reveal old dishes in a new form. Prepare classic recipes, and also experiment and create unique masterpieces along with our book about sauces and meals with them. The range of different sauces is incredible. I wanted to learn and understand what kind of seasoning can be used for what I eat. Immersion in this aspect of culinary science is fascinating, and it is necessary to share the most exciting nuances. The sauce is a culinary invention that gives any dish taste, and us – unforgettable culinary pleasure. There is an endless variety of sauces, and the cook, both professional and amateur, should know which one is appropriate to a particular dish. Our book will help you with that. Properly chosen thanks to our book’s sauce, it is a 100% guarantee that your dish will be successful. Therefore, to select this product, it is necessary to approach with responsibility. Sauces can easily be cooked at home. However, often we don't have enough experience or just no time for it. Then it is worth paying attention to ready-made sauces. Proceed from what dish you are going to serve, remember the compatibility of the products, and trust our book in choosing a recipe. After reading the book, you will not only learn about a variety of sauces but also about how to choose it correctly, what products to combine with, and how to store them. We will talk in detail about what they are, how to use them competently. After all, the better you study the properties of different sauces, the more impressive results you can achieve! Moreover, for each sauce, we have picked up delicious recipes, among which your new favorite dishes will definitely appear! So, don't waste time - make your dishes part of the culinary art! Choose the necessary sauce and recipe for it right now to start surprising and pleasing yourself today. Read the book and develop your taste. A sauce is a liquid or semiliquid mixture of different ingredients used to influence and enhance the flavor, texture, and color of food. Sauces are generally not consumed in isolation. Uses for sauces

Sauces can impart moisture as well as flavor to food, unlike dry spice or flavor mixes. They can also provide contrast and balance to different dishes. For example, the tartness and lightness of a fruit coulis beautifully contrasts with the heaviness and fat of a cheesecake, and the sweetness of British mint sauce balances the savor and depth of roast lamb. Sauces are often matched with dishes for visual appeal as well as for flavor. The bright, deep red of raspberry shows up wonderfully on the subtle cream color of cheesecake, and the clear green of mint sauce complements the rich brown and red colors of roast lamb. Chefs use sauces in squeeze bottles, pipettes, or even on the back of a spoon to make various appealing designs on their dishes, ranging from the simple and classic to the intricate and artistic. While some sauces are served as toppings or side dishes, others are used in the cooking process to give flavor to the dish. Barbecue sauce is commonly used to baste barbecued meat for hours upon hours before the dish is completed. Worcestershire sauce and soy sauce are used by many cooks to give depth and complexity to soups and stews. Marinades can imbue all kinds of different meats with various flavors prior to cooking. Types of Sauces Fifteen different sauces will be described in this book. Some sauces are defined by one particular ingredient. A sauce is not hot sauce if it does not contain chili peppers in some form. Balsamic vinaigrette must include grape must as a primary or singular ingredient. Soy sauce is defined by the presence of fermented soybean paste. Herb sauce is always made from herbs and tomato sauce from tomatoes. Fruit sauce, unsurprisingly, must contain fruit. Salsa generally contains tomatoes, onions, or chilies, but this sauce is usually defined by Latin American cultural origin rather than ingredients. Sweet and sour sauce is categorized by flavors, not ingredients, and any sauce that primarily features sweet and sour flavors in roughly equal measures can be called “sweet and sour sauce”. Other sauces are defined by the dishes they have traditionally accompanied, such as BBQ sauce for Southern American barbecue, teriyaki sauce for Japanese teriyaki, sweet sauce for desserts, salad dressings for salads, and marinades for marinades. For the most part, however, these sauces are not limited by their traditional uses and can be used effectively and deliciously in a wide variety of other dishes, with the exception of marinades. Lastly, sauces such as Worcestershire sauce and white sauce are

specifically associated with a particular recipe and cooking process. Sauces can be cooked, such as white (béchamel) sauce, or uncooked, like pesto. Many herb sauces, Latin American salsas, and salad dressings are served cold, whereas other sauces such as tomato-based pasta sauce and teriyaki sauce are generally served warm. Most sauces can be served on the side of dishes or served as part of the dish itself. They can vary in texture from chunky to silky smooth, and in consistency from as thick as dessert custard, to as thin and runny as tabasco sauce or light soy sauce, depending on their intended uses within the larger dish. Storage The key to delicious and safe-to-consume sauces is appropriate storage. This book includes specific instructions about how, where, and how long to store various sauces. Sauces high in vinegar or other fermented ingredients will last much longer than fruit-and-vegetable based sauces or dairy-based sauces. Sauces that have been commercially mass-produced usually contain extra ingredients and preservatives that allow such sauces to keep for much, much longer than homemade sauces made from natural ingredients. Unopened pre-made sauces are usually safe to store in the pantry, but once a sauce has been opened it should usually be kept in the refrigerator, with a few exceptions. While sauces can last for a long time, their quality and flavor often degrade with time. One sauce may be safe to consume for years after opening, but will start to lose flavor and degrade in quality after just one year, therefore this should be factored in before purchasing a larger container of sauce than is needed. Enjoy learning about and using sauces Clearly, sauces have a lot to offer both the home cook and the professional chef. Use the tips and suggestions in this book to get started, and feel free to experiment and try new things with different sauces.

HOT SAUCE Hot sauce is an umbrella term applied to all sauces that feature chili pepper as an ingredient, and is also known as chili sauce or pepper sauce. Flavor profiles can vary from molasses-sweet to vinegar-sour, but the uniting feature of all hot sauces is the presence of heat, from a mild spice to an intense, fiery sensation. What dishes to cook with? Dishes from all over the world can be improved to taste with a hot sauce. Drizzle a small amount over Chinese-style stir fries and fried rice, serve as a side with traditional Mexican tacos, burritos, or quesadillas, or blend with tomato ketchup to spice up American burgers, French fries, or hot dogs. Hot sauce is a popular optional ingredient in many ground meat dishes, such as burgers, Bolognese sauce, and meatballs, because it provides both heat and moisture. Beef chili in particular benefits a great deal from just a small amount of hot sauce. For marinades and cooking, tomato-based hot sauces complement beef and pork particularly well, while fruity or sweet hot sauces are a better choice for fish and shrimp dishes. Chicken pairs nicely with most varieties of hot sauce. Classic recipes featuring chicken and hot sauce include buffalo wings, Cajun chicken, peri-peri chicken and Jamaican jerk chicken. As a condiment, a small amount of hot sauce can add zest and zing to simple fare such as scrambled eggs or grilled cheese sandwiches. Mixed with mayonnaise or another thick, cooling condiment, it makes an excellent dip for potato wedges and chicken strips, a unique base in macaroni, potato, chicken, and tuna salad, or an exciting sandwich spread. Hot sauce is also a great way to intensify the flavor of a tomato or clamato juice cocktail, such as the Bloody Mary or Michelada. Storage conditions Certain hot sauces can be stored at room temperature for years, as the high concentrations of vinegar and salt will obstruct the growth of bacteria. As a general rule hot sauces with a high vinegar content, such as Louisianastyle hot sauces, will last for up to five years unopened, without sacrificing potency or flavor. They are usually safe to consume for much longer, but with a reduction in quality. Hot sauces with a higher sugar content or lower vinegar content, such

as Thai-style hot sauces, can keep for up to six months at room temperature after opening, or up to two years in the refrigerator. With all hot sauces, the ideal storage location for unopened bottles is a cool, dark place such as the pantry. Opened bottles will keep better in the refrigerator. Ensure that the bottles are tightly sealed. Hot sauces of all varieties will often develop crusting over time at the rim of the bottle. This area can become a breeding ground for bacteria, so wipe down the top of the hot sauce bottle before returning it to storage. Changes in color and flavor are the clearest signs of a bottle of hot sauce that has spoiled. Be aware of color changes and always taste test before using. Separation is common in hot sauce and is not a cause for alarm; just be sure to shake older bottles of hot sauce before using. If in doubt, always follow the recommendations of the manufacturer. How to choose the right sauce? The most common hot sauce varieties are Louisiana-style, Mexican, West Indian, Thai, and peri-peri. Louisiana-style hot sauces traditionally use tabasco peppers, or occasionally cayenne peppers, salt, and vinegar. Some are aged in wooden casks. These hot sauces are heavy on vinegar flavor and medium in spice, making them ideal for cocktails and ground meat dishes. Mexican hot sauces commonly feature chipotle peppers, but many varieties use habanero or jalapeño peppers instead. They tend to contain much less vinegar than typical Louisiana-style sauces while maintaining a similar level of heat. Mexican hot sauces naturally make a delicious accompaniment to Mexican cuisine. West Indian hot sauces are known for their use of the Scotch bonnet pepper, one of the hottest naturally occurring chilies. Other common ingredients include mango, pepper, mustard, and allspice, the last of which is absolutely essential for classic Jamaican jerk chicken. With West Indian hot sauces in particular, ensure to add only a small amount at a time, since these sauces are incredibly potent. There are two main styles of Thai hot sauce: Thai sweet chili sauce and sriracha style sauce. Sweet chili sauce is sweet, syrupy, slightly garlicky, and only mildly spicy. It is commonly used as a marinade for chicken or an accompaniment to fried finger foods such as chicken strips, potato wedges, and wontons. On the other hand, sriracha or “rooster” sauce contains more vinegar and less sugar, and is best suited for egg or cheese dishes or mixed

with mayonnaise. Peri-peri is a complex, nuanced hot sauce popular in Portugal and the southern part of Africa. It uses African Bird’s Eye chilies, as well as lemon, garlic, onion, bay leaf, and red bell pepper. This hot sauce is flavorful and fiery in equal parts, so always taste test before adding a large amount. Use peri-peri sauce as a marinade or seasoning for chicken, fish, or vegetable dishes.

RECIPES WITH HOT SAUCE

Buffalo Chicken Salad Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 229 calories 7 g fat 16 g carbs 25 g protein Ingredients: 1 lb. boneless, skinless chicken breasts, cut into ¾ inch cubes 2 tablespoons Louisiana-style hot sauce 1 tablespoon olive oil 1 bunch romaine, chopped 2 celery ribs, chopped 1 cup carrots, shredded 1/2 cup ranch salad dressing 1/4 teaspoon salt 1/4 teaspoon pepper Instructions: 1. Heat oil in a skillet over medium high heat. Cook chicken for 4 minutes and remove to a bowl. 2. Add hot sauce, salt and pepper. 3. Mix carrots, romaine and celery in a bowl. 4. Add chicken on top and serve with dressing.

Crispy Baked Ghost Pepper Chicken Wings with Buffalo-Blue Cheese Sauce Prep time: 10 minutes Cook Time: 1 hour 10 minutes Total time: 1 hour 20 minutes Servings: 3 Nutritional information (per serving): 1428 calories 113 g fat 15 g carbs 92 g protein Ingredients: 1 tablespoon baking powder 2 lbs. chicken wings, separated and wing tips removed 1 tablespoon garlic powder 3 tablespoons butter 1 teaspoon ghost pepper powder 1/2 cup blue cheese dressing 1/2 cup Louisiana style hot sauce 2 tablespoons crumbled blue cheese 1 teaspoon salt Instructions: 1. Pat dry the wings completely. Add to a bowl with ghost pepper powder, garlic powder, baking powder and salt. Toss to coat well. 2. Heat the oven to 250 F. Add wings to a lightly oiled baking sheet and bake for 30 minutes. Then increase the heat to 425 F and bake for 30 more minutes. 3. Add butter to a pan and heat on low. Melt it, add blue cheese dressing and hot sauce. Mix to combine. Remove from the heat and add the crumbled blue cheese. 4. Serve wings alongside the sauce.

New Orleans-Style Spicy Shrimp Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 12 Nutritional information (per serving): 242 calories 12 g fat 7 g carbs 25 g protein Ingredients: 2/3 cup butter, cubed 1/2 cup ketchup 3 medium lemons, sliced 2 tablespoons seafood seasoning 1/4 cup Worcestershire sauce 2 tablespoons chili garlic sauce 1 tablespoon Italian salad dressing mix 2 tablespoons Louisiana style hot sauce 4 lbs. uncooked shell-on shrimp 2 bay leaves French bread Instructions: 1. Preheat the oven to 350 F. 2. Add lemons, butter, ketchup, Worcestershire sauce, chili garlic sauce, seafood seasoning, Italian salad dressing and Louisiana style hot sauce in a bowl. Cover and microwave on high for 3 minutes and stir well. 3. Divide bay leaves and shrimp between 2 baking dishes. Add half of the lemon mixture to each dish and toss to combine. 4. Bake for 25 minutes, stirring halfway. Remove bay leaves.

5. Serve with bread.

Taco Pasta Prep time: 10 minutes Cook Time: 45 minutes Total time: 55 minutes Servings: 8 Nutritional information (per serving): 396 calories 13 g fat 48 g carbs 18 g protein Ingredients: 1 small onion, chopped 2 jalapeno peppers, chopped 3 garlic cloves, chopped 1 lb. ground pork 2 tablespoons cilantro, chopped 2 tablespoons hot sauce 3 tablespoons Taco seasoning 14 oz. crushed tomatoes 16 oz. Fideo noodles 3 tablespoons sour cream Olive oil Instructions: 1. Heat a pan over medium heat and add the onion, jalapeno and 1 tablespoon of olive oil. Cook for 5 minutes. 2. Add garlic and cook for 1 minute. 3. Add ground pork and cook until browned on each side. Crumble it and cook it most of the way through. 4. Add crushed tomatoes and mix. Bring to slight boil, then reduce heat to simmer. 5. Add hot sauce, seasonings, cilantro and mix well. Cook for 20

6. 7. 8. 9.

more minutes. Boil noodles for 12 minutes in salted water until al dente. Add 2 tablespoons pasta water to the sauce and mix well. Remove sauce from the heat and add sour cream. Toss with noodles and serve.

Buffalo Chicken Meatballs Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 2 Nutritional information (per serving): 235 calories 11 g fat 2 g carbs 14 g protein Ingredients: 1 large egg white 1 lb. lean ground chicken 3/4 cup panko breadcrumbs 1/4 cup celery, chopped 1/3 cup + 1/2 cup Louisiana style hot sauce Instructions: 1. Preheat the oven to 400 F. 2. Mix breadcrumbs, celery, 1/3 cup hot sauce and egg white in a bowl. Add chicken and mix lightly. 3. Shape into 24 1 inch balls. Add to a greased rack in a baking pan. Bake for 25 minutes. 4. Mix meatballs with the remaining hot sauce. 5. Once done, serve.

Brown Rice & Beans Salad with Chili Hot Sauce Dressing Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 8 Nutritional information (per serving): 195 calories 8 g fat 29.6 g carbs 4 g protein Ingredients: 1 red bell pepper, diced 3 cups cooked brown rice 14 oz. can black beans, drained and rinsed 1 avocado, chopped 1/4 cup cilantro, minced 3 tablespoons fresh lime juice 1 garlic clove, minced 2 1/2 teaspoons Cholula classic hot sauce 1 1/4 teaspoons honey 2 1/2 tablespoons extra-virgin olive oil 1/8 teaspoon salt Instructions: 1. Add the last 6 ingredients (except olive oil) to a bowl and whisk together. Add olive oil slowly while whisking. 2. Mix black beans, brown rice, red bell pepper, cilantro and avocado. 3. Add the dressing on the top and mix well to combine. 4. Once done, serve.

BBQ SAUCE Ranging in color from mustard yellow to a deep, rich brown, BBQ or barbecue sauce is generally sweet, tangy, and spicy. Perhaps unsurprisingly, it is heavily associated with the barbecue tradition of the American South. Barbecue sauce is incredibly versatile and can be used as a dipping sauce, a condiment, a marinade, or a baste. What dishes to cook with? A thick, sweet barbecue sauce can be used as a dip for barbecued meat, chicken wings, potato wedges, cheese cubes, mozzarella sticks, and meatballs. Barbecue sauce can replace tomato sauce in pizzas for classic barbecue chicken or smoked sausage pizza. It is an ideal accompaniment to pulled pork sandwiches and sloppy joes. The sweetness in barbecue sauce is brought out well in many slow-cooker recipes, especially when used in conjunction with baked beans, spare ribs, sausages, and pork chops. As a marinade, barbecue sauce can enhance pork, beef, and chicken. Sweeter barbecue sauces contain a large amount of sugar, which can burn if grilling or otherwise cooking at a high heat, so in some cases a spicier and less sweet barbecue sauce is ideal for use as a marinade. Applying barbecue sauce as a baste can be tricky. Due to the long cooking times involved in traditional American barbecue, sauce applied early in the cooking process will largely evaporate, leaving an intense, delicious flavor without moisture. When grilling meat at a higher temperature than traditionally used in American barbecue, barbecue sauce is best basted when the meat is close to completion. Storage conditions BBQ sauce will usually remain at top quality for a year past its “best by” date when kept unopened in a cool, dark place. Once opened, barbecue sauce should always be kept in the refrigerator, where it should stay at best quality for up to six months, and will be safe to consume for quite a while longer. Always ensure that the lid of the sauce container is tightly sealed and kept clean, as barbecue sauce is particularly likely to deposit around the rim of the bottle. If refrigeration is not an option, an opened bottle of barbecue sauce will only last for about a month at room temperature. Tomato-based sauces and sauces with a high sugar content will not keep as well as those with a vinegar or mustard base. Over time, barbecue

sauce will appear darker in color and will become thicker and more viscous in consistency. Monitor the bottle for changes in odor or the presence of mold, as these are sure signs that the sauce has spoiled. How to choose the right sauce? There are five classic American styles of BBQ sauce, named after their areas of origin: Kansas City, Texas, Memphis, North Carolina, and South Carolina. Kansas City, Texas, and Memphis style barbecue sauces are all essentially tomato-based. By far the most popular variety of barbecue sauce is the Kansas City or “KC” sauce. This barbecue sauce is distinguished by its thick consistency and sweet, tangy flavor. It is most commonly made with ketchup, molasses and/or brown sugar, vinegar, and various spices including but not limited to cayenne pepper, garlic, and onion. Kansas City barbecue sauce is incredibly versatile and goes well with all barbecued meats, typically brushed on the surface of the meat just before serving. “Burnt ends” are traditionally served with KC style sauce. Texas style sauce is much thinner in consistency than KC sauce, with a stronger tomato flavor and much less sweet, owing to the omission of molasses as an ingredient. Traditional spices include cumin, chili, pepper, and onion. Texas barbecue sauce is ideal for beef barbecue, beef brisket in particular, and its thinner consistency allows it to be absorbed into the meat more effectively than KC sauce. Memphis barbecue sauce is spicier, sweeter, and slightly thinner than KC sauce. It is best paired with ribs and is typically served on the side, as a dipping sauce. North Carolina barbecue sauce is vinegar-based, thin, and spicy. The vinegar makes this sauce a perfect accompaniment to fatty pork barbecue. South Carolina mustard sauce is tangy, spicy, and astringent in flavor. The flavors of this sauce are best highlighted in pulled pork dishes.

RECIPES WITH BBQ SAUCE

BBQ Ham and Provolone Cheese Quesadillas Prep time: 10 minutes Cook Time: 5 minutes Total time: 15 minutes Servings: 4 Nutritional information (per serving): 233 calories 9 g fat 25 g carbs 11 g protein Ingredients: 3 slices cooked ham 6 small tortillas 1 tablespoon barbecue sauce 6 slices provolone cheese Instructions: 1. Add 1 slice ham and 1 slice cheese on a tortilla. 2. Add barbecue sauce over ham and spread it. Top with another slice of provolone cheese. 3. Add second tortilla on top and cook in a pan for 2 minutes. Flip and cook for 2 more minutes. 4. Cut into triangles and serve.

Baked Ham and Cheese Sliders with Barbecue Sauce Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 10 Nutritional information (per serving): 214 calories 15 g fat 2 g carbs 16 g protein Ingredients: 10 slices provolone cheese, sliced thick 1 lb. deli ham, sliced thin 10 small sandwich buns 2 tablespoons barbecue sauce Mayonnaise Instructions: 1. Heat the oven to 350 F. 2. Slice sandwich buns and place them on a baking dish. Spread mayonnaise on top part of each bun. 3. Add ham on the bottom part of each bun and top with BBQ sauce. 4. Heat in the oven until cheese melts. Close buns and cook until fully melted. 5. Add more BBQ sauce on top. 6. Once done, serve.

One Pot BBQ Chicken Bacon Ranch Pasta Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 8 Nutritional information (per serving): 395 calories 20 g fat 30 g carbs 21 g protein Ingredients: 1 lb. boneless skinless chicken breast, cubed 1 tablespoon olive oil 1 teaspoon garlic powder 1 teaspoon Italian seasoning 1 teaspoon dried minced onions 2 cups water 2 cups mini penne pasta 1/2 cup BBQ sauce 1/2 cup ranch dressing 4 slices cooked bacon, crumbled 1 cup cheddar cheese, shredded 1 teaspoon salt 1 teaspoon black pepper Instructions: 1. Cook chicken in olive oil in a skillet over medium high heat until browned. 2. Add pepper, sea salt, garlic powder, Italian seasoning, onions and mix well. 3. Add water, pasta and cook over high heat. 4. Add BBQ sauce, ranch dressing, bacon, cheese and cook until

bubbles form. 5. Once cooked, serve.

Bacon Wrapped Barbecue Chicken Breasts Prep time: 10 minutes Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 4 Nutritional information (per serving): 516 calories 26.5 g fat 7 g carbs 59 g protein Ingredients: 2 tablespoons barbeque seasoning 4 chicken breasts (8 oz. each), boneless, skinless 8 slices bacon 1 cup prepared BBQ sauce Instructions: 1. Preheat the oven to 375 F, grease an oven safe grill pan with cooking spray and set aside. 2. Add BBQ seasoning on chicken breasts and rub well. Wrap each chicken breast with 2 slices bacon and place seam side down on the pan. Bake for 30 minutes. 3. Increase the temperature to 450 F. Drain bacon fat from the pan and brush on all sides with BBQ sauce. Cook for 10 more minutes. Remove from the oven and rest for 10 minutes. Once done, serve.

BBQ Shrimp Quinoa Bowls Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 519 calories 4 g fat 47 g carbs 53 g protein Ingredients: 2 cups vegetable broth 1 cup uncooked quinoa, rinsed and drained 1 teaspoon dry mustard 1/2 cup cheddar cheese, shredded 1/2 cup plain Greek yoghurt Salt and pepper, to taste 1 lb. broccoli, cooked as desired 1 1/2 lbs. shrimps, peeled and deveined 1/4 cup BBQ sauce Olive oil Instructions: 1. Mix broth, quinoa, dry mustard, a pinch of salt and pepper in a pot and cook according to package instructions for 15 minutes. 2. Add cheese, Greek yoghurt and stir well. 3. Cook broccoli as desired and heat a pan over medium heat. Grease it with a cooking spray. 4. Add shrimp to the pan and cook for 2 minutes per side. 5. Add BBQ sauce over shrimp and toss well. Cook for 2 more minutes. 6. Divide quinoa among 4 bowls. Add shrimp and broccoli equally.

Once done, serve.

BBQ Glazed Meatloaf Prep time: 10 minutes Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 8 Nutritional information (per serving): 292 calories 18 g fat 8 g carbs 25 g protein Ingredients: 2 large eggs 2 lbs. ground beef 1/2 cup white onion, diced 1/2 cup panko breadcrumbs 1/2 cup parmesan cheese, grated 1 cup barbeque sauce 1 tablespoon garlic, chopped 2 tablespoons Worcestershire sauce 1 teaspoon kosher salt 1 teaspoon black pepper Instructions: 1. Preheat the oven to 350 F. 2. Mix breadcrumbs, onion, ground meat, ½ cup BBQ sauce, eggs, seasonings and cheese in a bowl. Mix until well combined. 3. Shape the mixture into a loaf on a baking pan. Brush the remaining BBQ sauce over the loaf. 4. Bake for 50 minutes. Let stand for 5 minutes. 5. Once done, serve.

BBQ Chicken Pot Pie Prep time: 10 minutes Cook Time: 50 minutes Total time: 1 hour Servings: 10 Nutritional information (per serving): 401 calories 15.2 g fat 38 g carbs 30 g protein Ingredients: 2 tablespoons olive oil 2 lbs. chicken tenderloins, boneless and skinless 3/4 cup smoky flavored BBQ sauce 14 1/2 oz. fire roasted corns 22 oz. BBQ grilled beans 1/2 medium green bell pepper, diced 1 1/2 cups cheddar cheese, shredded 16 oz. cornbread mix + milk and egg Instructions: 1. Preheat the oven to 375 F and grease a baking dish with cooking spray. Set aside. 2. Heat a skillet over medium high heat. Brush chicken with oil and season with salt and pepper. Add chicken to the pan and cook for 8 minutes. 3. Brush each side with BBQ sauce and use ¼ cup to do it. 4. Transfer cooked chicken to a bowl and shred it using forks. 5. Add corn, beans, bell pepper and the remaining BBQ sauce and mix to combine well. Transfer to a prepared baking dish. 6. Mix milk, baking mix, egg and 1 cup cheese in a separate bowl. 7. Add the cornbread mixture evenly over chicken and the beans

mixture. 8. Bake for 40 minutes. Remove from the oven and add the remaining cheese over it. Once done, serve.

TERIYAKI SAUCE Teriyaki sauce is a rich, dark, sticky sauce that lends a bright, lustrous quality to grilled meat. Its flavor profile can be described as sweet, salty, and umami. What dishes to cook with? Historically, teriyaki sauce in Japan was primarily used to prepare dishes of grilled fatty fish, such as eel, tuna, yellowtail, mackerel, salmon, and marlin. Its salty-sweet flavor beautifully cuts through the richness of the fat in the grilled fish. “Teri” literally means “shiny” in Japanese, most likely a reference to the brilliant lacquered appearance it gives to meat when used as a baste or glaze. In the West, teriyaki sauce is strongly associated with chicken, with sweet onion chicken teriyaki being a classic preparation. Teriyaki sauce is nevertheless an extremely versatile sauce, working wonders on beef, pork, and even tofu. As a cooking sauce, teriyaki sauce can be used to prepare grilled chicken breast, beef teriyaki, chicken wings, salmon steaks, or even as a twist on sweet orange chicken. It can make an excellent marinade, though take care to use a thinner, less sweet variety. Surprisingly, teriyaki sauce mixed with pineapple is an exceptional option for barbecued and grilled red meat, and this adaptation is still popular in Hawaii. The bromelain enzyme in pineapple nicely tenderizes red meat and pairs beautifully with teriyaki flavors. Teriyaki sauce shines brightest when used as a baste or glaze, enhancing all types of protein. It adds color, shine, stickiness, and a tangy, savory flavor. Apply generously to the meat on the barbecue or grill, taking care to apply sauces with a high sugar content later in the cooking process. Storage conditions Some of the most famous teriyaki restaurants in Japan pride themselves on not changing or emptying their vats of teriyaki for years, instead only topping up the sauce as needed. However, bottled teriyaki sauce can go off if not kept in appropriate storage conditions. An unopened bottle of teriyaki sauce will remain at best quality over three years past its “best by” date, provided it is kept in a cool, dark place in the kitchen cabinet or pantry. An opened bottle will remain at best quality for three to six months at room temperature or up to a year in the refrigerator, provided that the cap is tightly sealed and the rim of the bottle is kept clean.

After these periods, teriyaki sauce will still be safe to eat, but will gradually change flavor and lose quality over time. As always, stay alert for a change in odor or the presence of mold, as these are sure signs that teriyaki sauce has spoiled. How to choose the right sauce? There are two major types of teriyaki sauce available: Japanese and American. Teriyaki sauce is originally from Japan, and is traditionally made from soy sauce, sake (or mirin, a syrupy rice wine), sugar, and sometimes ginger. Japanese style sauce runs thinner than American sauce, is slightly less sweet, and features only a few simple ingredients. Japanese teriyaki sauce is better suited for use as a cooking sauce, glaze, or marinade, as opposed to a condiment or dipping sauce. American style sauce is a more recent development, first being used in the state of Hawaii by Japanese immigrants who had to contend with the absence of rice with which to make sake or mirin. For this reason, American teriyaki sauce tends to omit the addition of rice wine. Other distinguishing characteristics of American style sauce are its thick, honey-like consistency, a higher sugar content, and the inclusion of a myriad of different flavors including sesame and garlic, the latter of which is not traditionally found in Japanese cuisine. When grilling meat, American teriyaki sauce is best applied towards the end of the process, as the high sugar content means the sauce can burn if left too long. In the West, this variety of sauce is strongly associated with chicken, but is also commonly used with beef, pork, and fish. This thick, sweet sauce also makes a satisfying dip for pot-stickers or chicken wings, and can be used as a table condiment. Bottles are not usually labelled as “Japanese” or “American”, but it is possible to distinguish the two types without a taste test. Often Japanese sauce will be labelled for use as a marinade, whereas American sauce will be advertised as a grilling sauce, dipping sauce, or condiment. This, however, is not always the case. One way to distinguish between the two is to shake the bottle; a viscous, slow-moving sauce denotes American teriyaki, and the thinner, runnier sauce is Japanese. If all else fails, check the list of ingredients. American teriyaki sauce will usually contain a thickening agent, most commonly cornstarch, and Japanese sauce will not.

RECIPES WITH TERIYAKI SAUCE

Teriyaki Chicken Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 4 Nutritional information (per serving): 492 calories 31 g fat 22 g carbs 27 g protein Ingredients: 1 tablespoon cooking oil 1 1/3 lbs. skinless boneless chicken thighs, cut into 1 1/2 inch pieces 2 teaspoons minced garlic 1 shallot, sliced to garnish 4 cups broccoli florets, lightly steamed 1/2 cup ready Teriyaki sauce or homemade sauce For Teriyaki Sauce: 3 tablespoons light brown sugar 1/4 cup soy sauce 3 tablespoons cooking Sake 2 tablespoons Mirin 1 tablespoon sesame oil Instructions: 1. Heat the cooking oil in a pan over medium heat. Fry chicken, stirring occasionally until browned. 2. To cook your own sauce, whisk sugar, soy sauce, sake, sesame oil and Mirin in a bowl until well combined. 3. Add garlic to the center of the pan and whisk for 30 seconds. Add

ready or homemade sauce and cook for 3 minutes. 4. Add steamed broccoli and garnish with shallots. Once done, serve.

Teriyaki Salmon Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 2 Nutritional information (per serving): 533 calories 22 g fat 12 g carbs 67 g protein Ingredients: 1 tablespoon all-purpose flour 2 fillets salmon with skin 1/2 tablespoon vegetable oil 1 tablespoon unsalted butter 1/4 teaspoon salt Black pepper, to taste 1/4 cup ready Teriyaki sauce or homemade sauce For Teriyaki Sauce: 1 tablespoon light brown sugar 2 tablespoons soy sauce 1 1/2 tablespoons cooking Sake 1 tablespoon Mirin 1/2 tablespoon sesame oil Instructions: 1. To cook your own sauce, whisk sugar, soy sauce, sake, sesame oil and Mirin in a bowl until well combined. 2. Rinse and pat dry salmon. Season salmon with salt and pepper on

3.

4.

5. 6.

both sides. Add ½ tablespoon flour on one side of salmon fillets and spread evenly. Flip and add the remaining flour on the other side. Remove the excess flour. Add vegetable oil and butter to a pan and melt over medium heat. Add salmon fillets, skin-side down and cook for 3 minutes, then flip. Remove to a plate. Add ready or homemade sauce to the pan and increase the heat. When it boils, add salmon to the pan and spoon sauce over it. Let the sauce thicken, then remove sauce and salmon to a plate. Once done, serve.

Beef Teriyaki Prep time: 10 minutes Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 2 Nutritional information (per serving): 635 calories 37 g fat 30 g carbs 37 g protein Ingredients: 2 Wagyu beef ribeye steaks 1/2 tablespoon toasted white sesame seeds 1 green onion 1/2 cup ready Teriyaki sauce or homemade sauce For Teriyaki Sauce: 3 tablespoons light brown sugar 1/4 cup soy sauce 3 tablespoons cooking Sake 2 tablespoons Mirin 1 tablespoon sesame oil 1/2 teaspoon corn starch 1 teaspoon water Instructions: 1. Trim fat from steaks and add to a Ziploc bag. Put 4 tablespoon sauce into it, seal it up and refrigerate for 30 minutes. 2. To cook your own sauce, whisk sugar, soy sauce, sake, sesame oil

and Mirin in a bowl until well combined. Bring ready or homemade teriyaki sauce to boil in a pan for 15 seconds. Remove from heat and set aside. 3. Heat oil in a skillet over medium heat. Remove steaks from the marinade and pat dry. Cook meat for 2 minutes on one side, then 1 ½ minutes on the other. 4. Add 2 tablespoons of teriyaki sauce over each steak. Remove steaks to a plate. Let rest for 10 minutes. 5. Top with sesame seeds, green onions and serve.

Duck Teriyaki with Pickled Cucumber and Celery Leaf Tempura Prep time: 10 minutes Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 4 Nutritional information (per serving): 562 calories 13 g fat 41 g carbs 58 g protein Ingredients: 1 tablespoon sugar 1/2 large cucumber 1 teaspoon Dijon mustard 2 tablespoons rice wine vinegar 4 duck breasts, boneless and skin removed 1 tablespoon vegetable oil 1 egg yolk 8 1/2 oz. iced water 4 1/2 oz. plain flour 8 sprigs pale celery leaves Vegetable oil Salt and black pepper, to taste 1/2 cup ready Teriyaki sauce or homemade sauce For Teriyaki Sauce: 3 tablespoons light brown sugar 1/4 cup soy sauce 3 tablespoons cooking Sake 2 tablespoons Mirin

1 tablespoon sesame oil 1/2 teaspoon corn starch 1 teaspoon water Instructions: 1. Peel, deseed cucumber and slice into ½ inch pieces. 2. Whisk sugar, mustard, vinegar and salt in a bowl. Marinate cucumber slices in this mixture for 15 minutes. 3. Trim the fat off the duck breast. Season with salt and black pepper. 4. Heat a pan over high heat and cook duck breast in vegetable oil for 4 minutes per side. Remove duck breasts. 5. To cook your own sauce, whisk sugar, soy sauce, sake, sesame oil and Mirin in a bowl until well combined. Bring it to a boil. 6. Add duck to the glaze and turn for 1 minute to glaze it. Slice breasts in 4-5 pieces each. 7. Heat a little of vegetable oil in a frying pan. Beat egg yolk with water in a bowl. Add flour to it and stir 5 times only. Dip celery leaves in the dusting flour and then in the tempura batter. Fry in hot oil for 3 minutes. Remove with a spoon and season with salt. 8. Garnish duck with celery tempura and serve alongside cucumber.

Teriyaki Pork Donburi Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 2 Nutritional information (per serving): 1261 calories 30 g fat 179 g carbs 55 g protein Ingredients: 2 (1/2 inch thick) lean boneless pork loin chops 2 garlic cloves 1/4 teaspoon kosher salt 1 tablespoon vegetable oil black pepper 2 green onions 2 leaves iceberg lettuce 2 cups cooked Japanese short grain rice 2 cherry tomatoes, cut in half 1 inch ginger 1/2 cup ready Teriyaki sauce or homemade sauce For Teriyaki Sauce: 3 tablespoons light brown sugar 1/4 cup soy sauce 3 tablespoons cooking Sake 2 tablespoons Mirin 1 tablespoon sesame oil 1/2 teaspoon corn starch

1 teaspoon water Instructions: 1. Cut iceberg lettuce into strips and green onions into thin round slices. Slice 2 garlic cloves and grate ginger. 2. To cook your own sauce, whisk sugar, soy sauce, sake, sesame oil and Mirin in a bowl until well combined. 3. Pound the pork loin into equal thickness. Season pork with ¼ teaspoon salt and black pepper. Dust pork with 1 tablespoon cornstarch and remove excess flour. 4. Heat 1 tablespoon cooking oil in a frying pan over medium heat. Add garlic slices and coat in oil. 5. Add meat and cook until brown from bottom. Flip, reduce heat to medium low, and add seasonings. Cook for 7 minutes. 6. Remove the lid and add ready or homemade sauce over pork. Add chopped green onions and remove pan from heat. 7. Take out the meat and slice in pieces. Add rice to a bowl, top with lettuce and place pork on top of it. 8. Add sauce on top, garnish grape tomatoes and serve.

Teriyaki Wings Prep time: 10 minutes Cook Time: 45 minutes Total time: 55 minutes Servings: 4 Nutritional information (per serving): 585 calories 36 g fat 15 g carbs 41 g protein Ingredients: 2 lbs. chicken wings 1 knob ginger 2 garlic cloves 1 tablespoon sesame oil 1/8 teaspoon salt Black pepper 1 teaspoon ginger juice 1 green onion 1/2 teaspoon toasted white sesame seeds 1/2 cup ready Teriyaki sauce or homemade sauce For Teriyaki Sauce: 3 tablespoons light brown sugar 1/4 cup soy sauce 3 tablespoons cooking Sake 2 tablespoons Mirin 1 tablespoon sesame oil 1/2 teaspoon corn starch 1 teaspoon water

Instructions: 1. Grate ginger. Keep 1 teaspoon grated ginger aside and save all the ginger juice for later. 2. Add chicken wings to a bowl and mince garlic cloves. Add 1 teaspoon grated ginger and ¼ cup sake. 3. Add 1/8 teaspoon salt and black pepper. Rub wings with hands to ensure fully coated. 4. Heat Dutch oven over medium heat. Add 1 tablespoon sesame oil. 5. Add chicken wings in a single layer. Cover and cook on medium heat for 5 minutes. Flip wings and cover and cook for 5 more minutes. 6. To cook your own sauce, whisk sugar, soy sauce, sake, sesame oil and Mirin in a bowl until well combined. Add ready or homemade sauce to the pan. 7. Add all the ginger juice and coat well. Lower heat and cook for 15 minutes. 8. Preheat the broiler for 5 minutes. Place Dutch oven in broiler and broil for 4 minutes. 9. Slice green onions and add over wings along with sesame seeds and serve.

SOY SAUCE Soy sauce is a traditional ingredient in a vast array of East Asian dishes. Its flavor profile can be described as earthy, salty, and umami. What dishes to cook with? In cooking, soy sauce is a classic stir-fry staple that beautifully complements pork, chicken, beef, and fish. As a glaze, it provides a brilliant shine that accentuates the visual appeal of the dish, as well as adding a uniquely savory component. This sauce is particularly popular for use as a marinade because of its high sodium content in a liquid state that penetrates food more efficiently than table salt. In a salad dressing, soy sauce provides an earthy backdrop that pairs well with a sharp, acidic component such as lemon juice or balsamic vinegar. Soy sauce is traditionally served as a dipping sauce for sushi and sashimi. As a tabletop condiment, it can be added to fried rice dishes and fried noodle dishes just before eating. Outside of East Asian dishes, soy sauce has become a popular flavor enhancer in European soups and meat sauces, particularly beef-based dishes such as beef stew or Bolognese sauce. This sauce has a high sodium content, so only a tablespoon or two is necessary to deepen the flavor. Storage conditions Like many other sauces, soy sauce is best kept in the pantry or another cool, dark place. However, its relatively high sodium content makes it an inhospitable environment for most food-borne microorganisms, and it has a relatively long shelf life. An unopened bottle of soy sauce will keep for at least three years. After opening, soy sauce kept in the refrigerator will remain at a high quality for two years, and opened soy sauce in the pantry will last about six months. Past this date, the sauce will lose some of its quality of flavor, becoming darker in color and stronger in taste, but remains safe to consume for some months afterward. Take care to always close the container tightly in between uses, as otherwise mold can enter the bottle and spoil the sauce. For this reason, do not store soy sauce for a long period of time in containers that cannot be tightly sealed. Soy sauces that are fermented naturally, such as Tamari soy sauce, will deteriorate more rapidly than chemically brewed soy sauces, but will still

be good for at least three months after opening. How to choose the right sauce? There are several varieties of soy sauce. The most common variety used in Chinese cooking is “light” soy sauce (not to be confused with low-sodium). If a recipe calls for soy sauce, this invariably refers to the light variety. It is deep amber or dark red in color, runs thinner and clearer than dark soy sauce, and is significantly saltier. Light soy sauce imparts flavor to dishes without darkening them. Chinese “dark” soy sauce is thicker than light, darker (unsurprisingly) in color, and sweeter, due to the presence of a small amount of molasses. It is often added at the end of the cooking process to give color and depth to sauces. Japanese soy sauces are also split into light and dark, although on the whole Japanese-style sauces are sweeter, lighter, and more mellow in flavor than their Chinese counterparts due to brewing with roasted wheat instead of wheat flour. Japanese light soy sauce is clearer, thinner, and saltier than Japanese dark soy sauce, however unlike in Chinese cuisine, dark soy sauce is more commonly used than light. Tamari sauce is a Japanese soy sauce brewed almost entirely without wheat, with some brands being entirely gluten-free. It is distinguished by its dark color and a mellow, nuanced flavor that makes it an excellent dipping sauce.

RECIPES WITH SOY SAUCE

Beef Lo Mein Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 4 Nutritional information (per serving): 492 calories 31 g fat 22 g carbs 27 g protein Ingredients: 1/4 cup rice wine vinegar 1/2 cup oyster sauce 8 oz. Lo Mein noodles 1/4 cup soy sauce 1 1/2 lbs. flank steak, chilled 3 tablespoons honey 2 tablespoons + 1 teaspoon toasted sesame oil 2 large garlic cloves, finely chopped 1 1/2 teaspoons finely grated ginger 3 scallions, thinly sliced 1 medium red bell pepper, cut into 1/4 inch thick strips 8 oz. snow peas 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Instructions: 1. Cook noodles in a pot with boiling salted water according to package instructions, drain and rinse with cool water. Set aside. 2. Whisk soy sauce, oyster sauce, vinegar and honey in a bowl. 3. Slice beef against the grain very thinly. Transfer to a bowl, toss with ½ teaspoon salt and ½ teaspoon pepper.

4. Heat 2 tablespoons of oil in a skillet over high heat. 5. Add beef and cook for 3 minutes, tossing often. Transfer to a plate. 6. Heat the remaining oil in the same skillet over high heat. Cook ginger, garlic and half of the scallions for 30 seconds, while stirring. 7. Add bell pepper, peas and cook for 1 minute. 8. Add the oyster sauce mixture, reserved noodles and cook for 2 minutes, toss occasionally. 9. Add beef and mix well. 10. Divide among plates, top with scallions, black pepper and serve.

Soy Sauce and Citrus Marinated Chicken Prep time: 10 minutes Marinade time: 12 hours Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 4 Nutritional information (per serving): 606 calories 16 g fat 25 g carbs 84 g protein Ingredients: 2 inch piece fresh ginger, crushed 4 garlic cloves, crushed 1/2 cup soy sauce 1 cup mixed citrus juice ¼ cup sugar 1/3 cup distilled white vinegar 3 1/2 lbs. chicken, halved and backbone removed Salt 2 shallots, halved 1 lemongrass stalk, top third removed 2 scallions, dark green tops removed 4 garlic cloves, unpeeled 1 red chili 1 inch piece ginger, peeled and finely chopped 2 tablespoons lime juice 2 tablespoons fish sauce 1 pomelo 1 teaspoon sugar Instructions:

1. Mix ginger, garlic, citrus juice, vinegar, soy sauce, and sugar in a bowl. 2. Add chicken halves to a Ziploc bag and add marinade. Seal the bag and refrigerate for 12 hours. 3. Place a rack in top third of the oven and preheat to 425 F. 4. Remove chicken from the bag and remove the marinade. Pat chicken dry and season with salt. 5. Roast chicken on a foil lined baking sheet for 40 minutes. 6. Lightly crush lemongrass stalk with a rolling pin. 7. Bring lemongrass and ½ cup water to boil in a pan. Remove from heat and let sit for 10 minutes. Strain this infusion in a measuring glass. 8. Heat a skillet over medium high heat. Cook scallions, shallots, chili and garlic for 10 minutes, tossing. Let cool and remove skins from garlic and chop garlic with shallots, chili and scallions. 9. Add shallots, scallions, garlic, chili and ginger to lemongrass infusion. 10. Add lime juice, fish sauce and sugar to the lemongrass infusion. 11. Remove the peel and white pith from pomelo and discard. Cut lengthwise. Add juice to the bowl and discard. Tear the fruit into large pieces and mix into the dipping sauce. 12. Transfer the chicken to a platter and add some dipping sauce over it. Top with cilantro. 13. Once cooked, serve.

Asian Style Steak Skewers Prep time: 10 minutes Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 4 Nutritional information (per serving): 200 calories 6 g fat 7 g carbs 30 g protein Ingredients: 1 bok choy, shredded 1 spring onion, diced 1 handful kale, shredded 14 oz. lean diced steak, fat trimmed 1 tablespoon sherry vinegar 1/2 cucumber, deseeded and diced 1 teaspoon olive oil 1 tablespoon soy sauce 1 tablespoon Mirin 1 tablespoon honey 1 piece of fresh ginger, grated Instructions: 1. Mix Mirin, 1 tablespoon soy sauce and honey with half of ginger and add it over the steak. Marinate for 1 hour. 2. Mix kale, bok choy, spring onion and cucumber in a bowl. 3. Add sherry vinegar, the remaining ginger, olive oil and soy sauce to the bowl with the mixture. 4. Thread four pieces steak on a skewer and sear in a hot frying pan for 2 minutes per side.

5. Serve steaks with salad.

Ginger Soy Glazed Salmon Prep time: 10 minutes Cook Time: 1 hour Total time: 1 hour 10 minutes Servings: 4 Nutritional information (per serving): 251 calories 13 g fat 5 g carbs 26 g protein Ingredients: 1 lb. wild salmon 1 garlic clove, grated 1 tablespoon olive oil 4 inch piece of ginger, grated 1/2 cup red wine 1/4 cup Mirin 1/4 cup soy sauce 1/2 lime, juice 2 tablespoons brown sugar 1 scallion, minced Instructions: 1. Mix red wine, soy sauce, Mirin, brown sugar, garlic and ¾ ginger in a pan. Cook for 10 minutes. Remove from heat and add the remaining lime juice and ginger. Let cool. 2. Grease the bottom of a baking dish with olive oil and add salmon skin side down. 3. Add 1 tablespoon of glaze over it and let sit for 5 minutes. 4. Add 1 more tablespoon of glaze over it. Bake at 250 F for 10 minutes. Add another tablespoon of glaze over the fish and bake for 10 more minutes. Continue to do this until medium rare.

5. Once cooked, garnish with scallions and serve.

Mushroom and Soba Stir Fry Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 213 calories 10 g fat 28 g carbs 7 g protein Ingredients: 4 oz. soba noodles 1 tablespoon olive oil 2 garlic cloves, minced 1 inch piece of ginger, peeled and minced 1/2 yellow onion, chopped 1/2 cup carrots, shredded 4 oz. sliced mushrooms 2 tablespoons soy sauce 1 tablespoon creamy peanut butter 1 teaspoon sesame oil 1 1/2 teaspoons rice vinegar 2 teaspoons fresh lime juice 2 tablespoons scallions, sliced Instructions: 1. Cook soba noodles according to package instructions, drain and set aside. 2. Heat the oil in a skillet over medium heat. Add ginger, garlic and onion and cook for 5 minutes. 3. Add mushrooms and stir. Cook for 3 minutes, stirring occasionally.

4. Add carrots and cook for 3 more minutes, stirring occasionally. 5. Whisk sesame oil, soy sauce, vinegar and peanut butter in a bowl. 6. Add the mixture to the skillet and mix with carrots and mushrooms. 7. Add the reserved noodles. Increase the heat to high and cook for 1 minute. 8. Add scallions and mix. Remove from the heat. 9. Divide noodles evenly among 2 plates. Garnish with scallions, add lemon juice and serve.

Soy-Roasted Chickpeas Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 4 Nutritional information (per serving): 467 calories 11 g fat 71 g carbs 23 g protein Ingredients: 2 tablespoons soy sauce 2 teaspoons canola oil 15 1/2 oz. chickpeas, rinsed 2 teaspoons sesame seeds, toasted Instructions: 1. Heat the oven to 450 F. 2. Toss soy sauce, chickpeas and oil on a rimmed baking sheet. Roast for 15 minutes, toss once. 3. Mix with sesame seeds and serve.

Chinese Style Sweet Sticky Ribs Prep time: 10 minutes Cook Time: 2 hours 30 minutes Total time: 2 hours 40 minutes Servings: 3 Nutritional information (per serving): 788 calories 21 g fat 47 g carbs 100 g protein Ingredients: For the Ribs: 1 rack pork baby back ribs, cut in half 1 onion, peeled and quartered 1 inch piece of ginger, sliced 1 carrot, peeled and sliced into disks 1 head garlic, sliced in half across the cloves 1 cup soy sauce For the Glaze: 2 tablespoons oyster sauce 2 tablespoons hoisin sauce 1 tablespoon rice wine vinegar 1 teaspoon sriracha sauce 2 teaspoons soy sauce 1/3 cup honey 1 tablespoon sesame seeds, toasted 1 green onion, cut into slivers Instructions: 1. Add all ingredients for the ribs to the bottom of a heavy bottomed

2.

3.

4. 5.

pot. Add water to cover the ribs by one inch. Place the pot over medium high heat and bring to boil. Reduce the heat to low, cover with a lid and simmer for 2 hours. Remove ribs from the pot and discard the braising liquid. Mix all glaze ingredients in a bowl. Whisk to combine. Heat the oven to 450 F. Add ribs to a sheet tray lined with foil. Brush both sides of the ribs with light coating of sauce. Keep coating ribs with sauce and bake until they start caramelizing. Remove ribs from the oven and cut into pieces. Add sesame seeds, garnish with green onions and serve.

WORCESTERSHIRE SAUCE Worcestershire sauce is a classic English sauce with a deep, brown color and a pungent, powerful aroma. It is a vinegar-based sauce that features a myriad of common ingredients such as molasses, garlic, onion, salt, and sugar, while featuring two remarkably uncommon flavorings in English cuisine: anchovy and tamarind. The exact flavor of Worcestershire sauce is notoriously quite hard to pin down, but can be described as tangy, salty, and savory. What dishes to cook with? The uniqueness of this sauce has made it an absolutely indispensable ingredient in a number of famous Western dishes. Deviled eggs are traditionally prepared with a mixture of mayonnaise, mustard, and Worcestershire sauce. Oysters Kirkpatrick is a classic English dish consisting of only oysters, bacon, and Worcestershire sauce. It is also commonly added to a Bloody Mary cocktail, and can give complexity to other savory cocktails such as a Caesar or a Michelada. A tablespoon or two of Worcestershire sauce will punch well above its weight in soups and stews, with an almost “secret ingredient” quality that provides a huge depth of flavor. It works particularly well in thick stews, bean dishes, and chili con carne. As a marinade, Worcestershire sauce can be used with a wide array of meats. It is a feature of many classic chicken, pork chop, baked ham, and steak marinades. It can also add punch and flavor to blander protein sources such as tofu or scrambled eggs. One unique feature of Worcestershire sauce is its ability to enhance other sauces without overpowering them. It can mellow out an overly-sweet barbecue sauce or spice up a tomato ketchup. Worcestershire sauce is an essential ingredient in Caesar salad dressing and classic shrimp cocktail sauce, and is commonly used as a condiment on its own, especially with dishes such as steak, prime rib, meatloaf, sloppy joes, and pulled pork sandwiches. Storage conditions Worcestershire sauce, like most vinegar-based sauces, will keep remarkably well without refrigeration. It will stay at best quality, unopened, for at least five years past its “best by” date if kept at room temperature and away from sunlight. Once opened, Worcestershire sauce will be at its peak

for up to a year kept at room temperature, or up to three when kept in the refrigerator. These time periods only denote best quality, as Worcestershire sauce will usually be safe to consume with a reduction in quality for many years afterwards. As with most sauces, ensure that the bottle is always tightly closed and the rim of the bottle is kept clean and free from buildup. After many years it is possible that a change in smell or a growth of mold might occur, but the ingredients in Worcestershire sauce make it a very unlikely candidate for spoilage. Over time, a bottle of Worcestershire sauce may appear to separate and deposit a layer of sediment at the bottom, but this can be remedied by shaking the bottle. How to choose the right sauce? Most sauces labelled as “Worcestershire” are directly derived from the English original, and therefore most famous brands are almost indistinguishable in flavor and can be used in cooking interchangeably. Worcestershire sauces sold in America tend to be made with distilled white vinegar instead of the malt vinegar present in the English version, and are both sweeter and saltier. Nevertheless, when used as an ingredient, the differences are hardly noticeable. Outside of the Western cultural sphere, local varieties of Worcestershire sauce can be found. In Southern China, it is known as “gipsauce,” and the most notable difference between gip-sauce and traditional English Worcestershire sauce is the omission of anchovy in favor of soy sauce or, occasionally, monosodium glutamate. It is used in dim sum and some Cantonese cuisine. Thai-style Worcestershire sauce also omits the anchovy in favor of soy sauce. Japanese-style Worcestershire sauce is perhaps the most widespread after the traditional English formulation. It is known as “tonkatsu sauce” because it is commonly served as a condiment with tonkatsu, the traditional Japanese dish of pork cutlet. Tonkatsu sauce is fruity, containing a variety of fruits and vegetables, and is vegetarian, as it also omits the anchovy ingredient. It is not as spicy or as sweet as English Worcestershire sauce. As traditional Worcestershire sauce contains anchovies, it is not vegetarian or kosher for use with non-fish meat dishes. For those with dietary restrictions, it is possible to find gluten-free, vegan, vegetarian, kosher, and low-sodium versions of Worcestershire sauce.

RECIPES WITH WORCESTERSHIRE SAUCE

Steakhouse Mushrooms Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 4 Nutritional information (per serving): 68 calories 6 g fat 3 g carbs 2 g protein Ingredients: 1/2 onion, thinly sliced crosswise 8 oz. sliced mushrooms 2 teaspoons Worcestershire sauce 2 tablespoons butter 1/2 teaspoon crushed garlic 1/2 teaspoon salt 1/4 teaspoon pepper Instructions: 1. Heat butter in a pan over medium high heat. Add onions and cook for few minutes, stirring occasionally. 2. Add mushrooms and cover with a lid and cook for 4 minutes, turning mushrooms once or twice. 3. Remove the lid, add garlic and stir well. 4. Add ½ teaspoon salt and few grinds pepper and cook for 2 minutes. 5. Add Worcestershire sauce and stir well. 6. Remove from heat and serve.

Pork Tenderloin Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 4 Nutritional information (per serving): 151 calories 6 g fat 2 g carbs 22 g protein Ingredients: 1 tablespoon butter 1 pork tenderloin, cut into 8 crosswise pieces 1 tablespoon lemon juice 2 teaspoons lemon pepper 1 tablespoon Worcestershire sauce 1 tablespoon parsley, minced 1 teaspoon Dijon Instructions: 1. Place each piece of tenderloin between 2 plastic wraps and flatten slightly. 2. Add lemon pepper on the surfaces of the pork. Heat butter in a skillet and cook pork for 4 minutes per side. Remove to a plate and set aside. 3. Add lemon juice, mustard and Worcestershire sauce to the skillet. Cook until heated through, stirring occasionally. 4. Add sauce over the medallions, add parsley and serve.

Chili Con Carne Prep time: 10 minutes Cook Time: 2 hours Total time: 2 hours 10 minutes Servings: 6 Nutritional information (per serving): 188 calories 11 g fat 6 g carbs 14 g protein Ingredients: 2 onions, chopped 2 tablespoon olive oil 2 garlic cloves, crushed 2 lbs. lean beef mince 3 tablespoon tomato purée 1 cup red wine 1 3/4 lbs. chopped tomatoes 2 red chilies, thinly sliced 1 teaspoon ground coriander 1 teaspoon ground cumin 1 cinnamon stick 1 beef stock cube 1 3/4 lbs. red kidney beans, drained and rinsed 1 large bunch coriander leaves, chopped Worcestershire sauce Salt and pepper, to taste Instructions: 1. Heat oil in a pan, fry garlic and onion until softened. Increase the heat, add beef mince and cook quick until well browned. 2. Add red wine and boil for 3 minutes.

3. Add tomato purée, tomatoes, red chilies, coriander, cinnamon, cumin and Worcestershire sauce and add in the stock cube. Season with salt and pepper. Bring to simmer, cover with a lid, and cook over a gentle heat for 1 hour, stirring occasionally. 4. Add coriander and kidney beans. Cook for 10 more minutes. 5. Once cooked, serve.

Hairy Bikers' Sausage Casserole Prep time: 10 minutes Cook Time: 1 hour 30 minutes Total time: 1 hour 40 minutes Servings: 6 Nutritional information (per serving): 188 calories 11 g fat 6 g carbs 14 g protein Ingredients: 12 pork sausages 2 onions, thinly sliced 2 tablespoons sunflower oil 6 streaky bacon, cut into 1 inch lengths 2 garlic cloves, crushed 1 teaspoon hot chili powder 1 1/5 cups chicken stock 1 lb. chopped tomatoes 2 tablespoons tomato purée 1 tablespoon dark brown muscovado sugar 1 tablespoon Worcestershire sauce 1 teaspoon dried mixed herbs 2 bay leaves 4 thyme sprigs 1 lb. butter beans, drained and rinsed Salt and black pepper Instructions: 1. Heat 1 tablespoon oil in a frying pan and fry sausages gently for 10 minutes, turning often until browned all over. Transfer to a casserole dish and set aside.

2. Fry bacon in the frying pan until brown and transfer to the dish with sausages. 3. Add onions to the frying pan and cook over medium heat for 5 minutes, stirring occasionally. 4. Add little more oil. Add garlic and cook for 3 minutes, stirring frequently. 5. Add chili powder and cook for few more seconds. 6. Add stock, tomatoes, tomato purée, brown sugar, Worcestershire sauce and herbs. 7. Add wine and bring to simmer. 8. Add the tomato mixture to the dish with bacon, sausages and return to a simmer. Reduce the heat, cover loosely with lid and simmer for 20 minutes, stirring occasionally. 9. Add beans to the casserole and cook for 10 more minutes, stirring occasionally. 10. Season with salt and pepper, and serve.

Sardine Bolognese Prep time: 10 minutes Cook Time: 40 minutes Total time: 50 minutes Servings: 4 Nutritional information (per serving): 321 calories 11 g fat 40 g carbs 16 g protein Ingredients: 1 carrot, chopped 2 tablespoons olive oil 14 oz. dried spaghetti 1 white onion, finely chopped 1 stick celery, finely chopped 2 tins good-quality sardines 1 teaspoon plain flour 1 garlic clove, chopped 2 teaspoons soy sauce 1 bay leaf 2 teaspoons Worcestershire sauce 8/10 cup passata 8/10 cup red wine 2 1/5 cups chicken stock 1 3/4 oz. parmesan, finely grated Instructions: 1. Heat oil in a pan over low heat. Fry onion, celery and carrots for 10 minutes. 2. Dust with flour and cook for 5 more minutes. 3. Add garlic, sardines, bay, soy and Worcestershire sauce and mix

4. 5. 6. 7. 8.

well. Add red wine and cook until most liquid is gone. Add passata and cook for 2 minutes, whisking vigorously. Add chicken stock and cook until most liquid is gone, whisking occasionally. Bring a pot of salted water to boil and cook spaghetti according to package directions. Mix spaghetti through the sauce, add parmesan on top and serve.

Grilled-Steak Salad with Worcestershire Vinaigrette Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 600 calories 41 g fat 10 g carbs 46 g protein Ingredients: 1/4 cup olive oil 1/4 cup Worcestershire sauce 1 teaspoon thyme, chopped 1/4 teaspoon salt 2 tablespoons olive oil 2 medium onions, cut into ¼ inch wide wedges 1 1/2 lbs. skirt steak 5 oz. arugula, torn 3/4 teaspoon salt 1/2 teaspoon pepper Instructions: 1. Whisk ¼ cup oil, thyme, ¼ teaspoon salt and Worcestershire sauce in a bowl. 2. Place a gas grill over medium high heat. Add onions with 2 tablespoons oil, ¼ teaspoon salt and ¼ teaspoon pepper in a bowl and toss well. 3. Cut steak in 4 pieces and add the remaining salt and pepper on top. 4. Grease the grill rack with cooking spray and grill steak, covered for 10 minutes, turning once. Transfer to a cutting board.

5. Grill onions in a grill basket, covered, for 8 minutes, stirring occasionally. 6. Toss arugula and onions with some of the dressing. 7. Slice steak, place alongside dressing and arugula and serve.

SWEET AND SOUR SAUCE Sweet and Sour sauce is a catch-all term that encompasses a wide range of sauces that share the distinctive flavor combination of at least one sweet ingredient (usually sugar or honey) and a sour ingredient (often vinegar or soy sauce). Strongly associated with Chinese and Chinese-American cuisine, sweet and sour sauce is generally mild and balanced in taste, featuring sweet and sour flavors in equal parts, sometimes in addition to other ingredients such as garlic or ginger. Often this sauce can be distinguished by its particularly vibrant hue of orange-red. What dishes to cook with? Sweet and sour chicken is by far the most prevalent Western dish associated with a sweet and sour sauce. Found in most Chinese-American restaurants, it consists of chicken (usually battered and deep-fried), red or green bell peppers, and onions over rice, topped with a sweet and sour sauce. Tasty and popular alternatives to chicken are pork and shrimp. Sweet and sour dishes in this style will commonly use a sweet and sour sauce flavored with pineapple or tomato. Classic Chinese and Hong Kong foods that feature a sweet and sour sauce include a variety of pork dishes with slightly different sauces depending on the region. Succulent spare ribs pair delightfully with the flavors of sweet and sour sauce, and pork loin, a cut of meat that can be notoriously dry or chewy on its own, benefits from the sweetness and moisture of the sauce. As a dipping sauce, it is a classic accompaniment to Asian-inspired fried finger foods such as pot-stickers, wontons, dim sum, and fried spring rolls. Choose a thicker, sweeter sauce for dipping purposes. As a salad dressing, sweet and sour sauce can give zest and flair to salads and other fresh fruit and vegetable dishes. Exciting sweet and sour salad dressings usually feature sourness from a citrus ingredient such as orange, lemon, or lime, where Asian-inspired dressings can also include sesame oil and soy sauce. Storage conditions While sweet and sour sauce often contains vinegar, a resilient ingredient that prevents many other sauces from spoiling, the high sugar content of this sauce merits extra care in storage. An unopened bottle of sweet and sour sauce will remain at best quality for at least three years if

stored at room temperature and out of sunlight, in a cool, dry, dark place such as the pantry or kitchen cabinet. Sweet and sour sauce should not be left out or stored below refrigeration temperature after opening. Once opened, sweet and sour sauce should be stored in the refrigerator, where it should keep at peak quality for up to one year. These guidelines are for best quality only, and sweet and sour sauce should be safe to consume, provided it is kept refrigerated, for a long time afterward with a slight reduction in quality. As always, store tightly sealed and keep the rim of the bottle clean and free of buildup. The sugar content in sweet and sour sauce can attract ants, so keep the outside of the bottle clean as well. How to choose the right sauce? Sweet and sour sauce is an extremely inclusive term, including in its broadest definition any sauce that contains a sweet and a sour flavor. Often, however, a recipe that calls for sweet and sour sauce is referring to some variant of the Chinese or Chinese-American classic sauce, of which there are several varieties. Sweet, syrupy, and thick sweet and sour sauce is ideal for use as a condiment or dipping sauce. Take care to shake the bottle to test the thickness of the sauce. Western variations of the dipping sauce often feature overt flavors of tomato and pineapple and make use of cornstarch as a thickening agent. For cooking, a simple sweet and sour sauce made of sugar and vinegar with minimal other flavorings will usually suffice. If aiming for the classic Chinese-American sweet and sour taste, choose a sauce that includes tomato ketchup and/or pineapple ingredients. Most traditional Chinese preparations of sweet and sour sauce do not include the ketchup and pineapple flavors, opting instead for a slightly sharper sauce made from rice vinegar or soy sauce, sugar, and other flavorings such as ginger or chili.

RECIPES WITH SWEET AND SOUR SAUCE

Sweet and Sour Chicken Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 4 Nutritional information (per serving): 612 calories 23 g fat 54 g carbs 45 g protein Ingredients: 1 1/4 lbs. boneless skinless chicken breasts, cut into 1 inch pieces 4 tablespoons olive oil 3 tablespoons cornstarch 2 green onions, sliced into thin rounds 1 tablespoon sesame seeds 1/2 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 1/4 cup ketchup 3/4 cup white sugar 1 tablespoon light brown sugar, packed 1/2 cup apple cider vinegar 2 tablespoons soy sauce 1 tablespoon sesame oil 2 tablespoons cold water 1 tablespoon cornstarch 3 garlic cloves, pressed Instructions: 1. Add all sauce ingredients except water and cornstarch to the pan and whisk well. Bring to boil over medium-high heat.

2. Add water and 1 tablespoon of cornstarch in a bowl and mix. Add this mixture to the pan and reduce the heat to low. Cook sauce for 5 minutes, whisking occasionally. 3. Add chicken, cornstarch, salt and pepper to a Ziploc bag and seal. Shake to coat chicken evenly. 4. Add 4 tablespoons oil to a skillet and cook chicken over medium high heat for 7 minutes. Stir and flip occasionally. 5. Reduce the heat to low, add ready or homemade sauce and mix to coat well. Cook for 2 more minutes. 6. Garnish with sesame seeds, green onions and serve.

Sweet and Sour Beef Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 4 Nutritional information (per serving): 389 calories 8 g fat 53 g carbs 25 g protein Ingredients: 1 lb. beef top sirloin steak, cut into 1/2 inch cubes 2 tablespoons cold water 1 tablespoon cornstarch 3 teaspoons canola oil 1 large green pepper, cut into 1/2 inch pieces 2 medium tart apples, chopped 1 large sweet red pepper, cut into 1/2 inch pieces 1/2 cup + 2 tablespoons green onions, thinly sliced 1 teaspoon salt 1/2 teaspoon pepper 1/2 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 1/4 cup ketchup 3/4 cup white sugar 1 tablespoon light brown sugar, packed 1/2 cup apple cider vinegar 2 tablespoons soy sauce 1 tablespoon sesame oil 2 tablespoons cold water

1 tablespoon cornstarch 3 garlic cloves, pressed Instructions: 1. Add all sauce ingredients except water and cornstarch to the pan and whisk well. Bring to boil over medium-high heat. 2. Add water and 1 tablespoon cornstarch in a bowl and mix. Add this mixture to the pan and reduce the heat to low. Cook sauce for 5 minutes, whisking occasionally. 3. Season beef with salt and pepper. Grease a skillet with cooking spray and heat 2 teaspoons oil over medium high heat. Add beef and stir fry for 3 minutes. Remove from the pan. 4. Fry peppers and apples in the same pan for 2 minutes in the remaining oil. Add ½ cup green peppers and cook for 3 minutes. Remove from the pan. 5. Add ready or homemade sauce to the pan. Bring to a boil and cook for 2 more minutes. 6. Return the beef and pepper mixture to the pan and heat. Add the remaining green onion and serve.

Sweet and Sour Fish Prep time: 10 minutes Cook Time: 45 minutes Total time: 55 minutes Servings: 6 Nutritional information (per serving): 360 calories 1 g fat 47 g carbs 14 g protein Ingredients: 10 1/2 oz. fish fillet, sliced 2 tablespoons potato starch mixed with 2 tablespoons plain flour 1/3 cup cooking oil 1/4 cup green pepper, diced 4 shallots, peeled and halved 1/4 cup red pepper, diced 1/4 cup yellow pepper, diced 1 tomato, cut into wedges 1/4 cup pineapple, diced 1/2 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 3 tablespoons chili sauce 5 tablespoons tomato sauce 3 tablespoons plum sauce 1 tablespoon lemon juice 2 tablespoons brown sugar 1 teaspoon salt Instructions: 1. Add all sauce ingredients a pan and bring to a gentle boil. Turn off

2. 3.

4. 5. 6. 7.

the heat and set aside. Coat fish pieces in potato and cornstarch. Shake excess and set aside. Heat a wok with oil over high heat. Fry fish in two batches. Deep fry until fish is crisp on edges. Place on a rack. Heat for 15 seconds to make oil hot. Add the fried fish slices back and fry till golden brown. Repeat with the second batch. Leave 2 tablespoons of oil in a wok and pour out the rest. Heat over medium heat. Add peppers and onions in it. Fry for 1 minute. Add tomato slices and stir fry for 20 seconds. Add diced pineapple and fry for few more seconds. Add ready or homemade sauce. Add 3 tablespoons of water to it. Stir quickly to mix well. Bring sauce to a boil. Add fried fish slices to it and mix to coat well. Remove from heat. Once done, serve.

Sweet and Sour Duck Breast Prep time: 10 minutes Cook Time: 35 minutes Total time: 45 minutes Servings: 4 Nutritional information (per serving): 1337 calories 121 g fat 44 g carbs 31 g protein Ingredients: 1 lb. duck breast 4 dried, Chinese morels 1 onion 2 scallions 2 tomatoes 2 pineapple slices 1/3 cup cucumber 2 cups vegetable oil 4 tablespoons pastry flour Salt and pepper, to taste 1/2 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 3 tablespoons white vinegar 4 tablespoons honey 1 tablespoon soy sauce 2 tablespoons palm sugar 1 tablespoon tomato paste 2 garlic cloves, minced 2 teaspoons cornstarch Water

Instructions: 1. Rinse the duck, dry and cut into cubes. Add mushrooms to warm water for 5 minutes. Drain, squeeze, and cut in half. 2. Drain and dice pineapple and peel and dice cucumber. Peel and mince onion, rinse scallions and cut into strips. Blanch tomatoes, shock with cold water and peel and chop. 3. To cook the sauce, add vinegar, soy sauce, honey, sugar, garlic and tomato paste to a pot and bring to a boil. Mix equal parts of cornstarch, water and whisk. Season with salt. 4. Mix flour with salt, pepper and dip duck into this mixture. Heat oil in a wok and cook the duck on all sides. 5. Add cucumber, pineapple, tomato, onion, morels and scallions to the pan. Let it boil. 6. Add the duck to plate and serve with ready or homemade sauce.

Sweet and Sour Pork Prep time: 10 minutes Cook Time: 35 minutes Total time: 45 minutes Servings: 6 Nutritional information (per serving): 370 calories 5 g fat 54 g carbs 27 g protein Ingredients: 3/4 cup all-purpose flour 2 large eggs 1/3 cup cornstarch 2 cups + 1 tablespoon vegetable oil 1 tablespoon garlic, minced 1 cup chopped red bell pepper, 3/4 inch pieces 1 cup chopped white onions, 3/4 inch pieces 1 cup chopped green bell pepper, 3/4 inch pieces 1 cup pineapple chunks, 3/4 inch pieces 1/2 teaspoon sesame seeds 2 tablespoons green onion, sliced 1 teaspoon kosher salt 1/2 teaspoon black pepper 1/2 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 1/2 cup honey 6 tablespoons rice vinegar 1 tablespoon cornstarch 2 tablespoons water

4 teaspoons soy sauce 3 tablespoons tomato paste Instructions: 1. Add all sauce ingredients expect cornstarch and water to a bowl and set aside. Mix cornstarch and water in a separate bowl. 2. Season pork with ½ teaspoon salt and ¼ teaspoon black pepper. Mix flour and 1/3 cup cornstarch in a separate shallow dish. Add eggs in a separate dish and whisk. 3. Coat each piece of pork with the flour mixture, then dip in egg and finally coat with the flour mixture. 4. Heat 2 cups oil in a pan over medium-high heat. Add battered pork and fry in 2-3 batches for 7 minutes. Transfer pork to the sheet pan and drain. Fry the next batch. Discard oil from the pan and wipe it. 5. Heat pan over medium high heat and add 1 tablespoon of oil. Add onions and garlic and cook for 30 seconds. 6. Add green and red bell peppers and cook for 1 minute. Add pineapple and cook for 1 minute. 7. Add pork and the sweet and ready or homemade sweet and sour sauce, mix to combine and bring to boil. 8. Add the cornstarch slurry, then add to the pan and stir constantly for 1 minute. Mix the ingredients with sauce to coat pork. 9. Garnish with green onions, sesame seeds and serve.

Sweet and Sour Salmon Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 280 calories 11 g fat 9 g carbs 34 g protein Ingredients: 4 salmons, filets skin on Green onions and sesame seeds 1/2 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 1 tablespoon rice vinegar 2 tablespoons Thai chili sauce 1 tablespoon granulated sugar 2 tablespoons soy sauce 3 garlic cloves 1/2 teaspoon cornstarch Instructions: 1. Preheat the oven to broil and place rack on top. Line a baking sheet with foil and grease with cooking spray. 2. Place salmon filets skin side down on the baking sheet and set aside. 3. Mix all sauce ingredients in a pan. Bring to a simmer and whisk constantly until it thickens. 4. Add half of the sauce on top of salmon fillets. Place into the oven and broil for 10 minutes. Add the remaining sauce on top halfway

through baking. Let cool and remove skin. 5. Add sesame seeds, green onions on top and serve.

Sweet and Sour Ground Beef Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 6 Nutritional information (per serving): 476 calories 10 g fat 72 g carbs 26 g protein Ingredients: 1 onion, chopped 1 lb. lean ground beef 15 oz. canned pineapple chunks, reserve juice 1 green pepper, chopped 3 cups hot cooked white rice 3/4 cup ready or homemade Sweet and Sour sauce For Sweet and Sour Sauce: 1/3 cup reserved pineapple juice 1/2 cup ketchup 1/4 cup brown sugar 8 oz. canned tomato sauce Instructions: 1. Mix all sauce ingredients in a pan. Bring to a boil, reduce the heat to low and cook for 10 minutes. 2. Cook ground beef in a skillet with onion over medium high heat. Drain any grease. Add pineapples, pepper, and ready or homemade sweet and sour sauce and stir to combine. Serve with rice.

HERB SAUCE Herb sauce, also known as green sauce or “salsa verde,” is a family of sauces popular in European and South American cuisine. They are generally served cold and are most commonly used as garnishes, toppings, condiments, side dishes, cooking sauces, and marinades. Herb sauces mainly consist of fresh, uncooked green herbs mixed with oil or vinegar. Flavors range from the richness of pesto, to the zestiness of gremolata, to the minty sweetness of British mint sauce. What dishes to cook with? Savory herb sauces are commonly used as garnishes and toppings for various meat dishes. Lamb, in particular, is commonly recommended to be served with herb sauce. The bright green color of most herb sauces excites the eyes as much as their unique flavors excite the taste buds. Choose a savory herb sauce to garnish a grilled or barbecued meat dish for a burst of flavor and visual appeal. Herb sauce also can be used as a cooking sauce. Adding early on in the cooking process can mellow the sharper taste of some herb sauces. Alternatively, wait to add the sauce until ten minutes before completion for the fullest flavor experience. Many herb sauces are popular marinades as well. Steak and other grilled meats benefit from the flavors in herb sauce. Drier herb sauces like pesto can be used as meat rubs and applied just before cooking, in order to save time. ё Herb sauce can give a lot of flavor to chicken and other white meat while not using too much salt, which is beneficial for those on a lowsodium diet. Unlike savory herb sauces, British mint sauce is sweet and cooling. It is best used as a garnish or condiment for roast lamb, or occasionally on classic English mushy peas. Storage conditions Since herb sauces are made with fresh, uncooked ingredients, they must be stored with extra special care. Herb sauces such as persillade, gremolata, and chimichurri are commonly whipped up from a few ingredients at home, and homemade herb sauce will go off much quicker than bottled herb sauce from the store. Homemade herb sauce should be used immediately. In a pinch, it can be kept in the refrigerator for up to two days if stored in an airtight container. Use

good judgment and always check the sauce for any change in smell or flavor. If in doubt, throw it away. Pesto and mint sauce are the most likely herb sauces to be sold commercially. Some varieties of pesto are sold at room temperature, and some are sold refrigerated. Room temperature pesto can stay at room temperature at home, but an unopened bottle of refrigerated pesto must go into the refrigerator at home. Once the bottle is opened, room temperature pesto should also go into the refrigerator. Only open as much pesto as is needed, since it will go off within a few days, even if kept tightly sealed. British-style mint jelly will keep much longer than other types of herb sauce. Unopened mint sauce stored in a cool, dry place will stay at best quality for up to two years after the “best by” date. Once opened, the mint sauce will remain at top quality for up to a year if kept tightly sealed in the refrigerator. Keep the outside and the rim of the bottle clean and free from residue. How to choose the right sauce? Five common herb sauces are pesto, persillade, gremolata, chimichurri, and mint sauce. Pesto is perhaps the most famous herb sauce, traditionally consisting of fresh minced garlic, finely chopped pine nuts, salt, basil, Parmesan cheese, and olive oil. It is a deeply savory, borderline luxurious Italian sauce that can greatly enhance various staple Italian foods. Pesto gives richness and complexity to chicken, and can lend an elegant flavor to a simple margherita pizza. Most famously, pesto pasta is a perennial classic that is deceptively easy to prepare, many recipes only calling for the two namesake ingredients. Persillade is a simple French sauce consisting only of parsley, garlic, and vinegar in its most basic form. It works equally well as a cooking sauce or garnish, imparting a bright, vibrant note to the most basic of dishes. The later the sauce is added during the cooking process, the sharper the flavor will be. Persillade is a versatile sauce that works equally well with potatoes, oysters, and chicken. It is a classic accompaniment to lamb dishes. Gremolata is an Italian sauce that uses the same ingredients as persillade with the addition of lemon zest. It can be a delightful garnish for roast lamb, beef stews, meatballs, or roast vegetables. In Italian cuisine, it is traditionally served with braised veal shank. Argentinian chimichurri verde is made of parsley, garlic, oregano, chili flakes, oil and vinegar. This sauce is commonly used as a garnish,

condiment, or baste in Argentinian barbecue; as such, it can be recommended for most grilled meat dishes. It pairs particularly well with steak, and can be used as a steak marinade. British mint sauce, unlike these other herb sauces, is sweet, not savory. It is made with mint leaves soaked in vinegar, which are mixed with sugar to create the sauce. Due to its unique and distinctive flavor, it is perhaps not as versatile as most other herb sauces, but it is a quintessential accompaniment to the traditional British dish of roast lamb, and pairs well with a variety of lamb dishes.

RECIPES WITH HERB SAUCE

Tomato Chicken Curry Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 2 Nutritional information (per serving): 55 calories 1 g fat 12 g carbs 3 g protein Ingredients: 1 teaspoon cumin 1 teaspoon coriander 1/2 cauliflower 4 tablespoons ready or homemade Herb sauce For the Herb Sauce: 1 bunch fresh herbs 1 lemon, juiced 4 tablespoons olive oil Salt and pepper, to taste Instructions: 1. Slice cauliflower into 1 inch thick steaks. 2. Mix cumin, coriander, salt, and a little bit of oil in a bowl, and brush steaks with this. 3. Put steaks on a grill preheated to 200 F. Fry on both sides until brown. Season with pepper. 4. Add herbs, salt, pepper, lemon juice and 4 tablespoons of olive oil to a blender to make the dressing. Add herb sauce over cauliflower steaks. Once cooked, serve.

Chicken with Lemon Herb Sauce Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 476 calories 10 g fat 72 g carbs 26 g protein Ingredients: 4 boneless skinless chicken breast halves 2 tablespoons extra-virgin olive oil Salt, pepper, to taste 1/4 cup ready or homemade Herb sauce For the Her Sauce: 1 garlic clove, mashed into paste 1 1/2 teaspoons black pepper 2 tablespoons mint leaves, chopped 3 1/2 tablespoons parsley leaves, chopped 1 lemon, zested and juiced 1/3 cup olive oil Instructions: 1. Preheat the oven to 450 F. 2. Heat a skillet over medium-high heat. Add the 2 tablespoons of olive oil and coat the skillet. 3. Season chicken with salt and pepper on the smooth side. Add to the skillet seasoned side down and cook for 4 minutes. Season top of chicken and flip. Cook for 1 minute. 4. After cooking, transfer skillet to the oven and cook for 8 minutes.

Place on a cutting board and let rest for 5 minutes. 5. Add all sauce ingredients to a blender. Blend until smooth. 6. Serve chicken with ready or homemade sauce.

Chicken in Garlic and Herb Sauce Prep time: 10 minutes Cook Time: 40 minutes Total time: 50 minutes Servings: 8 Nutritional information (per serving): 298 calories 22 g fat 2 g carbs 18 g protein Ingredients: 8 chicken thighs with skin and bones 2 tablespoons olive oil 1/2 teaspoon salt 1/2 teaspoon pepper 3/4 cup ready or homemade Herb Sauce For the Herb Sauce: 8 garlic cloves, minced 2 teaspoons thyme, chopped 2 teaspoons oregano, chopped 1/2 cup sherry 1/2 cup chicken broth Instructions: 1. Season chicken with salt and pepper on both sides. Add olive oil to a skillet and cook chicken for 5 minutes per side. Remove chicken and set aside. 2. Add thyme, garlic and oregano to the pan and cook until garlic is fragrant. Add sherry and chicken broth to it. Bring to a boil. At this point you can bring ready Herb sauce to a boil. 3. Add chicken back to the skillet and reduce the heat to low. Bring

to simmer. Cover and cook for 20 more minutes. 4. Once done, serve.

Steak with Herb Sauce Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 6 Nutritional information (per serving): 327 calories 24 g fat 2 g carbs 24 g protein Ingredients: 3 tablespoons extra-virgin olive oil 4 New York beef strip steaks 1/2 cup ready or homemade Herb sauce For the Herb Sauce: 1 cup packed flat-leaf parsley leaves 2 tablespoons sherry vinegar 1 garlic clove 1 cup packed cilantro leaves 1/4 teaspoon dried oregano 1/4 teaspoon crushed red pepper Salt and pepper, to taste Instructions: 1. Prepare an outdoor grill over medium high heat and fit wire rack into the jerry roll pack. 2. Add all sauce ingredients to a blender. Blend well. 3. Pat steaks dry. Season steaks with ½ teaspoon of salt and pepper. Place on grill and cook for 8 minutes, turning steaks every 2 minutes. Transfer to wire rack and let sit for 5 minutes. 4. Add any meat juices to herb sauce. Slice steak. Serve steak with

ready or homemade sauce.

Tenderloin with Herb Sauce Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 6 Nutritional information (per serving): 238 calories 10 g fat 2 g carbs 31 g protein Ingredients: 1 lb. pork tenderloins 4 teaspoons butter 1/2 cup ready or homemade Herb sauce For the Herb Sauce: 2 bunches fresh herbs 2 lemons, juiced 1/2 cup olive oil Salt and pepper, to taste Instructions: 1. Cut each pork tenderloin into 12 slices and add salt over it. Heat butter in a skillet over medium heat and cook pork in batches for 4 minutes per side. Return all pork to pan. 2. Add all sauce ingredients to a blender and process until smooth, pour ready or homemade sauce into the pan. Cook over low heat for 3 minutes, stirring occasionally. Let sit for 5 minutes. 3. Once done, serve.

Crispy-Skinned Fish with Herb Sauce Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 4 Nutritional information (per serving): 536 calories 42 g fat 8 g carbs 33 g protein Ingredients: 4 salmon fillets (6 oz. each) 1/2 cup ready or homemade Herb sauce For the Herb Sauce: 2 oil-packed anchovy fillets 1 garlic clove, sliced 1 tablespoon pickles, chopped 1 cup tender herbs, chopped 2 tablespoons lemon juice 5 tablespoons extra-virgin olive oil Salt and black pepper, to taste Instructions: 1. Mash anchovies and garlic on a cutting board until a paste forms. Add to a bowl with pickles, herbs, lemon juice and 5 tablespoon olive oil. Mix well and season with salt and pepper. 2. Add the remaining oil to a skillet and coat it. Season fish with salt on both sides and lay in the cold skillet, skin side down. Place the skillet over medium heat and let heat for 4 minutes. Press gently on fish. Cook for 10 more minutes until skin of fish is crispy. 3. Add little oil if required. Turn the fish and cook for 1 minute.

4. Add fish to a platter, skin side up and add salt on it. 5. Serve fish with ready or homemade sauce.

TOMATO SAUCE Tomato sauce refers to any and all tomato-based sauces. Classic Italian tomato sauce is rich, savory, and slightly acidic. Other forms of tomato sauce are used as condiments or cooking sauces. What dishes to cook with? Tomato sauce is ubiquitous in Italian cuisine, and is so strongly associated with pasta that it is often referred to merely as “pasta sauce.” This style of tomato sauce is arguably a kitchen essential. A jar of sauce and some pasta thrown together make a cheap, filling, delicious meal. Of course, there are many more sophisticated ways to incorporate Italian tomato sauce. The sauce can be added early in the cooking process to impart a deep flavor that penetrates the pasta, or equally can be added on top of cooked pasta and mixed from there. Use this sauce to make a simple lasagna, or mix with ground meat to create classic Bolognese sauce, traditionally served with spaghetti. Countless varieties of pasta sauce are available, with all sorts of different flavors and ingredients, but all including tomato, garlic, oil, and salt. Fancier options contain different herbs, cheeses, or even vegetables. Italian-style tomato sauce is the quintessential pizza topping, along with mozzarella cheese. Choose a tomato sauce with plenty of oregano, or add oregano during the cooking process for genuine pizza flavor. Pizza and similar dishes, such as calzones, benefit greatly from a tomato sauce that contains oregano. This style of sauce works well with all types of seafood, and indeed virtually all types of meat. Chicken parmigiana and veal parmigiana are two classic tomato sauce-based Italian dishes. Pasta sauce will suffice for the vast majority of Italian dishes that call for a tomato sauce. In cooking, tomato purée or paste gives a rich tomato flavor and a vibrant red coloration to pasta sauces and pizza sauces. A small amount provides depth and slight acidity to dishes like beef stew or chili co purée n carne. Marinara sauce and tomato ketchup are best used as condiments or toppings. Marinara is most commonly used as a dipping sauce for finger foods such as mozzarella sticks and garlic bread, whereas tomato ketchup can add some simple tomato flavor to burgers, French fries, scrambled eggs, meatloaf, and much more. In a pinch, ketchup can be used as a less potent tomato purée in cooking.

Storage conditions Unopened cans or jars of pasta sauce, tomato purée, and tomato paste will remain at best quality for up to two years if kept at room temperature in a cool, dark place. Once opened, keep covered or sealed in the refrigerator. Canned sauce should be transferred to a sealable plastic container or, if necessary, covered with plastic wrap and secured with a rubber band. These types of tomato sauce will be safe to consume for an additional three days to a week. For this reason, try not to open more than will be used at one time. Be very aware of any changes in odor, and always check for mold. If in doubt, throw it out. Tomato ketchup contains a good deal of vinegar, which serves as a preservative and greatly extends its shelf life once opened compared to other forms of tomato sauce. An unopened bottle of ketchup will remain at best quality for up to two years past its printed “best by” date, if it is kept in a cool, dark place such as the pantry or kitchen cabinet. Once opened, ketchup can stay at top quality for up to a year in the refrigerator or at least a month if kept at room temperature, as long as the bottle is tightly sealed and kept clean. Shake vigorously if the ketchup has separated. How to choose the right sauce? There are several different varieties of tomato sauce. Most popular is the Italian classic, which is a savory, cooked mixture of tomatoes, garlic, salt, and oil. Herbs, in particular oregano and to a lesser extent basil, are common but not always present. Onions are also a regular addition to Italian tomato sauces. This type of sauce is incredibly versatile and will serve for most culinary purposes. An Italian-American variant of the classic Italian sauce is marinara sauce, which omits most seasonings in favor of the basic flavors of tomato and garlic. This is one of the best sauces to use as a dip. Tomato purée or paste is distinct from tomato pasta sauce, and usually contains only tomatoes, cooked and reduced. It is a vibrant red color and should be used in cooking in conjunction with other ingredients. Tomato sauce commonly refers to tomato ketchup in some Englishspeaking countries. Ketchup is made from tomatoes, sugar, and vinegar, and has a tangy, sweet flavor. It is best used as a condiment or table sauce.

RECIPES WITH TOMATO SAUCE

Tomato Chicken Curry Prep time: 10 minutes Cook Time: 55 minutes Total time: 1 hour 5 minutes Servings: 4 Nutritional information (per serving): 594 calories 32 g fat 27 g carbs 52 g protein Ingredients: 3 skinless boneless chicken breasts, cut into 1 inch thick pieces 3 tablespoons ghee 4 garlic cloves, crushed 1 red onion, cut into 1/2 inch wedges 2 inch piece of ginger, peeled and grated 1 bay leaf 1 tablespoon + 1 teaspoon garam masala 2 tablespoons honey 1/2 teaspoon red pepper flakes, crushed 28 oz. canned tomato sauce 15 oz. canned coconut milk ½ cup cilantro, chopped ½ cup whole-milk Greek yoghurt Salt, to taste Instructions: 1. Heat ghee in a pan over medium high heat. Add onion and cook for 2 minutes, turning occasionally. 2. Add garlic and ginger and cook for 2 minutes, stirring occasionally. Season with salt. 3. Add bay leaf, garam masala and red pepper and cook for 30

4. 5. 6. 7. 8.

seconds. Add in honey and cook for 1 minute. Add tomato sauce and bring to boil. Reduce the heat to medium and cook for 10 minutes. Add coconut milk and cook for 25 minutes, stirring occasionally. Add chicken strips and reduce the heat to low. Partially cover it and cook for 10 minutes. Season with salt. Add yoghurt, 2 tablespoons of water and a pinch of salt to a bowl. Add yoghurt sauce over stew, add cilantro on top and serve.

Tomato Braised Rotisserie Chicken Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 4 Nutritional information (per serving): 745 calories 38 g fat 7 g carbs 94 g protein Ingredients: 2 shallots, sliced 2 teaspoons olive oil 4 oz. bacon, sliced crosswise 1/4 inch thick 2 garlic cloves, chopped 1/3 cup dry white wine 14 1/2 oz. canned tomato sauce 2 teaspoons rosemary, chopped 2 1/2 lbs. rotisserie chicken, cut into 8 pieces 1 cup chicken broth 1/4 teaspoon red pepper flakes, crushed 1 bunch curly kale, ribs and stems removed and leaves torn Instructions: 1. Heat oil in a skillet over medium heat. Cook bacon for 5 minutes, stirring occasionally. 2. Add shallots and cook for 10 minutes, stirring occasionally. 3. Increase the heat to high, add garlic, wine and rosemary to the skillet. Cook for 1 minute. 4. Add broth, tomato sauce, red pepper flakes, and salt. Bring liquid to boil. Reduce the heat to medium and nestle in chicken, skin side up.

5. Add kale, cover and cook for 6 minutes. Add kale and cook for 5 more minutes. Once done, serve.

Mussels in Spicy Tomato Broth Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 4 Nutritional information (per serving): 651 calories 31 g fat 31 g carbs 60 g protein Ingredients: 4 lbs. mussels 7 garlic cloves 1 celery heart 3 inch piece of ginger, scrubbed 3 tablespoons butter 1/3 cup sambal oelek 1/2 cup Mirin 1/4 cup + 1 tablespoon soy sauce 1/2 cup mayonnaise 28 oz. canned tomato sauce 1/2 baguette Salt, to taste Instructions: 1. Peel 1 garlic clove and set aside for mayo. Peel and smash the remaining 6 cloves. 2. Pick any leaves, then slice celery heart crosswise until 1 ¼ cup is made. Set aside ¼ cup of chopped celery along with leaves. 3. Peel 3 inch piece of ginger and set aside the ½ inch nub. Cut the remaining piece crosswise into thin slices. 4. Rinse 4 lbs. mussels and remove the thread like piece at the side of

5.

6. 7. 8. 9.

the shells. Discard and transfer to a bowl. Heat 3 tablespoons butter in a pot over medium heat. Add sliced ginger, smashed garlic, 1 cup chopped celery and cook for 7 minutes, stirring occasionally. Add 1/3 cup sambal, ½ cup Mirin and ¼ cup soy sauce and bring to simmer. Cook for 5 minutes, stirring twice. Add 28 oz. canned tomato sauce to the pot and bring to simmer. Simmer for 5 minutes. Add mussels to the pot and mix into the tomato mixture. Cover pot and cook for 8 minutes, stirring halfway. Grate the reserved garlic clove and ½ inch nub of ginger in a bowl. Add ½ cup of mayo, the remaining soy sauce and mix well. 10. Preheat the broiler with rack in top position. Cut ½ baguette in half lengthwise and toast, cut sides up on the oven rack for 1 minute. Let cool. 11. Uncover and remove mussels from the heat. Add to bowls along with tomato mixture. 12. Add the reserved celery and leaves on top. Slice bread into pieces and spread the mayo mixture on toasted sides. Once done, serve with mussels.

Cod in Tomato Sauce Prep time: 10 minutes Cook Time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional information (per serving): 328 calories 16 g fat 25 g carbs 24 g protein Ingredients: 4 cod fillets 2 onions, sliced 2 cans (14 oz each) tomato sauce 2 tablespoons olive oil 1/2 teaspoon dried oregano 1/4 teaspoon pepper 1/4 teaspoon crushed red pepper flakes Instructions: 1. Heat oil in a skillet over medium heat. Add cod and cook for 2-4 minutes per side. Transfer to a plate. 2. Add more oil to the skillet and add onions, cook for 2-4 minutes. Add the sauce and seasoning, bring to a boil. 3. Add fish and cook over low heat for 5-7 minutes. Serve.

Pepperoni Pasta Bake Prep time: 10 minutes Cook Time: 40 minutes Total time: 50 minutes Servings: 4 Nutritional information (per serving): 704 calories 16 g fat 103 g carbs 44 g protein Ingredients: 1 tablespoon olive oil 1 lb. any dry pasta 4 garlic cloves, minced 1/2 teaspoon dried oregano 1/2 white onion, diced 2 cups tomato sauce 2 cups mozzarella cheese, shredded 15 oz. canned diced tomatoes, drained 1/2 cup parmesan cheese 30 pepperonis, sliced into halves Instructions: 1. Preheat the oven to 375 F. 2. Cook pasta in salted boiling water until al dente according to package directions. 3. Heat olive oil in a skillet over medium high heat. Add onion and cook for 5 minutes. 4. Add oregano and garlic and cook for 1 minute, stirring occasionally. Remove from the heat. 5. Drain the liquid from pasta and return pasta back to pot. Add the garlic-onion mixture, tomato sauce, mozzarella, diced tomatoes,

parmesan and pepperonis. Mix well. 6. Transfer pasta to a greased baking dish and add mozzarella on top. Bake for 25 minutes. Once done, serve.

Eggplant Parm Casserole Prep time: 15 minutes Cooking time: 35 minutes Total time: 50 minutes Servings: 6 Nutritional info (per serving): 429 calories 7 g fat 59 g carbs 31 g protein Ingredients: 2 eggs 1 cup flour, all-purpose 1/2 cup parmesan cheese, grated 1 teaspoon salt 3/4 teaspoon dried oregano 1/2 teaspoon freshly ground black pepper 2 medium eggplants, sliced into rounds 1/8 teaspoon cayenne pepper 2 1/2 cups tomato sauce 2 cups bread crumbs Vegetable oil, enough for cooking 12 oz. fresh mozzarella cheese, thinly sliced Instructions: 1. Preheat the oven to 375 F. Grease a casserole dish with nonstick spray and line a baking sheet with parchment paper. 2. Mix flour together with salt, cayenne pepper and black pepper in a bowl, then whisk eggs in a separate shallow bowl. Stir the bread crumbs together with parmesan and oregano in another shallow bowl.

3. Coat each slice of the eggplant in flour, then dip it into the egg and finally into the bread crumbs until fully coated. Transfer to the lined baking sheet and repeat with the remaining eggplant slices. 4. Heat about ½ inch of oil in a large skillet over medium heat until hot. Add in eggplant in batches and cook for about 2-3 minutes on each side until golden brown. Return the slices to the baking sheet when they are finished. 5. Pour 1/2 cup of tomato sauce into the base of the greased casserole dish, then add half of the eggplant slices as you make an even layer in the base of the dish. Ladle 1 cup of tomato sauce over eggplant and top with half of mozzarella. Repeat with another layer of the eggplant, tomato sauce and cheese. 6. Bake the casserole for about 25-30 minutes until the sauce is bubbly and the cheese has melted. Let cool for at least 5 minutes. Serve and enjoy!

Chicken Parmesan Baked Ziti Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Servings: 6-8 Nutritional info (per serving): 635 calories 12.8 g fat 39 g carbs 82 g protein Ingredients: 12 oz. penne ziti 1/3 cup parmesan cheese, grated 2 cups chicken, shredded, cooked 1 1/2 cups mozzarella cheese, shredded 1 (25 oz.) jar tomato sauce 1/4 cup fresh basil leaves, packed, chopped Instructions: 1. Preheat the oven to 375 F. Cook the pasta according to package instructions, then drain and return pasta to the stockpot. Add cooked chicken and tomato sauce to the stockpot, then toss gently to combine until the pasta is coated well. 2. Pour half of pasta into a greased baking dish, sprinkle with 1 cup of mozzarella cheese, half of parmesan cheese and half of basil. Layer the remaining half of pasta on top evenly, then sprinkle with the remaining ½ cup of mozzarella cheese evenly. 3. Bake in the preheated oven until the cheese has melted, for about 20-25 minutes. Remove from the heat and immediately sprinkle with remaining parmesan cheese and fresh basil. Serve warm and enjoy!

SALSA In the English-speaking world, salsa (simply Spanish for “sauce,”) generally refers to one of several Mexican sauces that feature tomato (cooked or uncooked,) onion, and/or chili. These sauces tend to be much chunkier than other sauces, they are generally served cold, and are most commonly used as dipping sauces or condiments. The general flavor profile of salsa can be described as fresh, zesty, and often (but not always) spicy. What dishes to cook with? The flavors of salsa are best put to use alongside traditional Mexican dishes. Chunky, fresh sauces such as Pico de Gallo or salsa cruda can be used in a variety of ways. Most commonly, they are used as dips or side dishes served with tortilla chips as an appetizer. However, they can also serve as fillings for tacos or fajitas. Pico de Gallo in particular, being more solid than liquid, is better suited for tortilla dishes than liquid salsa because it is less likely to soak the tortilla or make the dish soggy. Liquid salsas such as salsa verde or salsa roja are commonly used as condiments, typically served alongside tacos, fajitas, quesadillas, or other similar dishes. They can also be used as ingredients in marinades for chicken or steak. In cooking, they are a good way to spice up chicken breast or fish fillets, especially when used with a slow cooker. While a delightful dipping sauce on its own, salsa can be elevated to new culinary heights when combined with sour cream or a Mexican queso. Use this upgraded salsa as a dip for tortilla chips or as a topping for nachos and loaded fries. More creatively, salsa can be used to add freshness to a taco pasta or as an unconventional casserole or lasagna base. Salsa can spice up all kinds of basic dishes, such as scrambled eggs, grilled cheese sandwiches, hamburgers, or macaroni and cheese. Liquid salsa roja, or chunky salsa that’s been blended for a few seconds, can be used as a base for a Bloody Mary cocktail with a Mexican twist. Like all salsas, sweet mango salsas or pineapple salsas taste great paired with tortilla chips, but these can also be used as a topping for yoghurt or ice cream for an extra sweet treat. Storage conditions Salsa generally contains mostly fresh ingredients. Ideally, salsa

should be consumed immediately after opening or preparing, as it is a particularly risky candidate for carrying food-borne illness. Exercise caution when storing fresh salsa, especially homemade salsa. Commercially jarred or bottled salsa will last only slightly longer. Salsa purchased at room temperature can remain at room temperature, as long as it is unopened. Stored in this manner, it can reliably last for up to six months past its “best by” date, and once opened can last for up to a month if stored tightly sealed in the refrigerator. Salsa refrigerated at point of purchase should remain refrigerated at home. This type of salsa should be used no later than a week past its “best by” date, and once opened will only keep for about five days. If in doubt, remember that all salsa must be refrigerated after opening. Be particularly aware of any changes in odor or consistency. Check for the presence of mold, and do not use it if there are any signs of spoilage. Salsa should always be stored with care. How to choose the right sauce? There are five well-known varieties of salsa: salsa cruda, salsa roja, salsa cruda, salsa verde, and fruit salsas. Pico de Gallo, or “rooster’s beak,” is a preparation of uncooked tomatoes, onions, cilantro (also known as coriander,) and chili peppers tossed with fresh lime juice. This salsa has a fresh, bright flavor. Salsa roja (“red sauce”) is a cooked sauce that also utilizes tomato, onion, cilantro, and chili, with the significant addition of garlic. It is a smooth, red sauce of a medium-thin consistency. The flavor is spicy, rich, and mildly acidic. Salsa cruda is a salsa roughly midway between Pico de Gallo and salsa roja. It is coarser than salsa roja, but not as chunky as Pico de Gallo. It is made from tomato, garlic, onion, cilantro, and chili. This sauce is hotter than Pico de Gallo, but fresher and brighter in flavor than salsa roja. Salsa verde (“green sauce”) in Mexico refers to a sauce made with tomatillos and green chilis, of a similar consistency to salsa roja. Its flavor profile is fresh, tangy, and mildly spicy. Fruit salsas are a departure from the usual savory nature of traditional Mexican salsa. Commonly made with mango and bell pepper, or less commonly pineapple, they still generally feature onion, cilantro, chili, and lime. Fruit salsas are sweet, refreshing, and bright. They are most closely associated with summer dishes.

RECIPES WITH SALSA

Baked Salsa Chicken Prep time: 15 minutes Cooking time: 35 minutes Total time: 50 minutes Servings: 4 Nutritional info (per serving): 568 calories 30.7g fat 9 g carbs 62 g protein Ingredients: 4 chicken breasts, boneless, skinless, pounded 1 tablespoon olive oil 1/2 teaspoon garlic powder 1/2 teaspoon ground cumin 1/2 teaspoon paprika, or to taste 1/2 tablespoon chili powder, or to taste 1 ½ cups salsa Salt and pepper, to taste 1 cup Cheddar cheese, shredded Instructions: 1. Preheat the oven to 375 F. Heat olive oil in a skillet. Season chicken with chili powder, cumin, garlic powder, salt, paprika and pepper. Transfer to the skillet and cook for 2 minutes on each side until just browned. 2. Spread about ½ cup of salsa on the bottom of a baking dish, then arrange the browned chicken breast on top and add the remaining salsa over chicken breasts. 3. Bake uncovered for about 30 minutes until chicken is cooked through. 4. Remove from the oven. Sprinkle with cheese and bake for additional

3-4 minutes until the cheese has melted. 5. Remove from the oven and let stand for 5 minutes. Serve and enjoy!

Salsa Chicken Casserole Prep time: 20 minutes Cooking time: 1 hour Total time: 1 hour 20 minutes Servings: 6 Nutritional info (per serving): 490 calories 20.2 g fat 38 g carbs 39 g protein Ingredients: 1 (15 oz.) canned black beans 1 cup rice, uncooked 1/2 teaspoon oregano 1 cup corn kernels, frozen, thawed 1 cup cheddar cheese, shredded 2 chicken breasts 1/2 tablespoon chili powder 1 (16 oz.) jar salsa 1 cup chicken broth 2 whole green onions, sliced Instructions: 1. Preheat the oven to 375 F. Drain black beans and rinse well, then add them to a casserole dish along with the dry rice, corn, salsa, chili powder, chicken broth and oregano. Stir well until everything is evenly combined. 2. Cut chicken breasts into three pieces each, then add the pieces into the rice-salsa mixture. Bake for 1 hour. 3. Remove the casserole dish from the oven and check the rice. Cover the dish if the rice is not yet tender and bake for additional 10-15

minutes. 4. Sprinkle cheese on top of rice, and place the casserole dish back to the oven for several minutes until the cheese is melted. Add sliced green onions on top. Serve hot and enjoy!

Tender Salsa Beef Prep time: 20 minutes Cooking time: 8 hours Total time: 8 hours 20 minutes Servings: 8 Nutritional info (per serving): 441 calories 10 g fat 79 g carbs 9 g protein Ingredients: 1 garlic clove, minced 1 1/2 lbs. beef stew meat, cut into ¾ inch cubes 4 cups brown rice, hot cooked 2 cups salsa 1 tablespoon soy sauce, reduced-sodium 1 tablespoon brown sugar Instructions : 1. Combine beef together with salsa, soy sauce, brown sugar and garlic in a slow cooker, close the lid. 2. Cook for about 8-10 hours on low until the meat is tender. 3. Serve beef with rice and enjoy!

Salsa Skillet Pork Chops Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Servings: 6 Nutritional info (per serving): 452 calories 18.4 g fat 25 g carbs 47 g protein Ingredients: 2 cups whole kernel corn, fresh 6 pork loin chops, boneless 1 1/4 cups salsa, chunky 1/2 teaspoon salt 2 tablespoons water 1/4 teaspoon pepper 1 (15 oz.) canned pinto beans, rinsed, drained 1 teaspoon ground cumin Instructions: 1. Sprinkle pork chops with salt and pepper, then coat a large nonstick skillet with cooking spray. 2. Heat the skillet over medium heat and brown the pork chops on both sides. 3. Place all the pork chops back to the pan and add the remaining ingredients. Bring to a boil. Reduce the heat and close the lid. 4. Simmer for about 6-8 minutes. Remove from heat and let stand for 5 minutes. Serve and enjoy!

Turkey and Salsa Dip Prep time: 10 minutes Cooking time: 15 minutes Total time: 25 minutes Servings: 8 Nutritional info (per serving): 487 calories 36.1 g fat 22 g carbs 19 g protein Ingredients: 16 oz. ground turkey 1 cup sour cream 1/2 cup green onion, chopped 1 cup cheddar cheese, shredded 1/4 cup ripe olives, chopped 1 (15.5 oz.) jar salsa 8 oz. tortilla chips Instructions : 1. Cook turkey in a skillet until brown. 2. Add cooked turkey to a casserole dish and sprinkle with half of green onions. Top with salsa and spread sour cream over it. Sprinkle cheese on top. 3. Garnish with the remaining green onions and olives, then serve with tortilla chips. Enjoy!

Salsa-Simmered Fish Prep time: 5 minutes Cooking time: 10 minutes Total time: 15 minutes Servings: 4 Nutritional info (per serving): 345 calories 22.4 g fat 16 g carbs 22 g protein Ingredients: 4 cod fillets, skinless 2 tablespoons olive oil 1 tablespoon red wine vinegar 16 oz. salsa 1 teaspoon ground cumin 2 garlic cloves, minced 1/4 teaspoon kosher salt 2 tablespoons fresh oregano leaves, chopped 1/4 teaspoon freshly ground black pepper Cooked rice, for serving, optional Instructions: 1. Heat oil in a nonstick frying pan over medium heat. 2. In the meantime, pat fish dry with paper towels and sprinkle with cumin, salt and pepper evenly on both sides. 3. Place fish into the pan and sear for a minute undisturbed. Flip and sear for additional 1 minute. Transfer fish to a plate and set aside. 4. Add garlic to the frying pan and cook for about 1 minute as you stir occasionally. Add vinegar. Stir in salsa. 5. Add the cod fillets back to the pan. Simmer for about 2-3 minutes. 6. Serve with rice topped with salsa and sprinkled with oregano.

Serve immediately and enjoy!

SALAD DRESSING Salad dressings are sauces intended to be served on or with salads. A good salad dressing can make or break a salad, but they also can be used as marinades, sandwich spreads, cooking sauces, or even as a baste. Flavors vary widely, but all salad dressings include an acidic ingredient such as vinegar or citrus, imparting a flavorful bite. What dishes to cook with? Some salad dressings are associated with particular salads, such as Caesar salad dressing, which is traditionally served with a salad of leafy greens, croutons, and sometimes chicken. Of course, any salad dressing can be used on any type of salad, but some dressings are more appropriate than others. A basic leafy salad of iceberg or romaine lettuce will benefit from any sort of salad dressing. Delicate, more flavorful greens such as arugula, spring greens, or baby spinach will be better showcased by a light vinaigrette dressing as opposed to a powerful bleu cheese or ranch dressing. Vinaigrette dressings in particular make excellent marinades for steak, chicken, or other grilled meats. The fresh, fruity acidity of most vinaigrettes imparts a bright, summery flavor and this type of marinade is particularly well suited to a summer barbecue. Meat chopped up into small pieces allows the vinaigrette marinade to fully penetrate and will make delicious barbecue skewers. Salad dressings make a more exciting sandwich spread than mere butter or mayonnaise. A full-bodied balsamic vinaigrette can add zest to sandwiches that are heavy on the greens, and flavorful creamy dressings can dress up cold cuts, beef, or chicken sandwiches. Creamy dressings can also be used as dips for raw vegetables or fried foods. One classic pairing is ranch dressing with raw carrots and celery. Another party favorite is bleu cheese dressing served as a dip for chicken wings. Storage conditions Like some other sauces, salad dressing is usually sold in both refrigerated and unrefrigerated forms. Unrefrigerated salad dressing can be safely stored for only one or two months past its “best by” date, as long as it is kept unopened in a cool, dark place. Salad dressing bought refrigerated should be stored in the refrigerator at home. Once opened, salad dressing that was sold refrigerated will only be good for about a week past its “best by”

date. Oil-based salad dressing purchased unrefrigerated will stay at best quality for three to four months after opening. Ideally, it should be kept in the refrigerator, but most vinaigrettes can be stored in the pantry even after opening. Separation is normal, and a vigorous shake of the bottle will restore the original consistency. Creamy salad dressings purchased unrefrigerated should always be kept in the refrigerator after opening, and will stay at peak quality for about one or two months. Separation of creamy dressings is a sign of degradation; a separated creamy dressing hasn’t necessarily spoiled, but is definitely degraded past peak quality. How to choose the right sauce? Salad dressings can be separated into oil-based dressings and creamy dressings, the latter of which can be further divided into dressings derived from an egg product (usually mayonnaise) and dressings made from a fermented dairy product. Oil-based dressings are also known as vinaigrettes. They are made by combining an oil with an acidic ingredient, usually vinegar or lemon juice. These dressings are the best type of salad dressing to use as a marinade. One of the most popular oil-based salad dressings is Italian dressing, made from oil, water, sugar, bell peppers, and lemon juice or vinegar for acidity. This dressing is typically flavored with oregano, garlic, and other herbs and spices according to taste. A true sophisticated classic without which no list of salad dressings could be complete is balsamic vinaigrette, which in its most basic form calls only for one part balsamic vinegar to three parts oil. This savory dressing adds complexity to leafy salads and Greek salads alike. Only a small amount is needed, as it has a particularly potent flavor. Most egg-based salad dressings use mayonnaise, with the notable exception of Caesar salad dressing, which is best prepared with only the egg yolk and not the egg white. Caesar salad dressing also contains olive oil, lemon juice, Worcestershire sauce, garlic, black pepper, mustard, and Parmesan cheese. Another variant of egg-based salad dressing features mayonnaise mixed with ketchup and other flavorings, creating a creamy, mildly savory sauce. Two examples for this sort of dressing are Russian dressing and Thousand Island dressing, both of which are suitable for the preparation of

the classic Reuben sandwich. Other creamy dressings are based on a fermented milk product, usually buttermilk, sour cream, or yoghurt. These dressings are the best dressings to use as dips for finger foods or raw vegetables. Bleu cheese dressing is made by mixing bleu cheese with a fermented dairy product such as buttermilk or sour cream, and adding vinegar, garlic, and onion. This is a creamy, pungent dressing that is not for the faint of heart. Ranch dressing, a classic American salad dressing, is traditionally made from buttermilk, garlic, onion, mustard and salt, but sour cream or yoghurt can be substituted for the buttermilk. Various herbs and spices are used to flavor ranch dressing, typically dill and chives.

RECIPES WITH SALAD DRESSING

Italian Salad Prep time: 5 minutes Cooking time: 10 minutes Total time: 15 minutes Servings: 6 Nutritional info (per serving): 280 calories 27.4 g fat 9 g carbs 2 g protein Ingredients: For the Vinaigrette: 2 garlic cloves, peeled 1 cup Italian parsley leaves, packed 3/4 cup olive oil, extra virgin 1 cup fresh basil leaves, loosely packed 1/4 teaspoon ground black pepper 1/4 teaspoon dried oregano 3/4 heaping teaspoon salt 1/4 cup red wine vinegar 1 1/2 teaspoons honey For the Salad: 1 cup hothouse cucumbers, seeded, chopped 1 handful grape tomatoes, halved 1 large head romaine lettuce or 3 hearts, washed, dried, cut into large bite-sized pieces 1 red bell pepper, chopped 1-2 carrots, peeled into ribbons 1 handful olives, pitted ricotta or feta cheese, crumbled to taste

Instructions: 1. Combine all the dressing ingredients in a food processor and blitz until blended. 2. Add all the salad ingredients except cheese into a large bowl, then add about half of the dressing and toss well. 3. Add more dressing and toss well to combine. Add cheese and taste to adjust salt and pepper. Serve and enjoy!

Green Salad with Italian Dressing Prep time: 15 minutes Cooking time: 5 minutes Total time: 20 minutes Servings: 4 Nutritional info (per serving): 379 calories 28.2 g fat 21 g carbs 9 g protein Ingredients: For the Dressing: 2 teaspoons olive oil 1 tablespoon water 1 cup mayonnaise 1 teaspoon Italian seasoning 2/3 cup white vinegar 1 teaspoon parsley flakes 5 tablespoons sugar, granulated 1/2 teaspoon garlic salt 2 tablespoons lemon juice 2/3 cup parmesan cheese For the Salad: 3/4 cup croutons 1 bag romaine lettuce 8 pepperoncini 1/2 red onion, sliced 2 Roma tomatoes, sliced 1/2 cup black olives Grated parmesan cheese, for garnish

Instructions: 1. Add all dressing ingredients to a food processor and blend until smooth. 2. Assemble the salad ingredients and toss with the dressing. Top with freshly grated parmesan cheese, serve on the chilled plates. Enjoy!

Chopped Thai Salad Prep time: 15 minutes Cooking time: 5 minutes Total time: 20 minutes Servings: 2 Nutritional info (per serving): 419 calories 19 g fat 34 g carbs 21 g protein Ingredients: For the Dressing: 1/3 cup creamy peanut sauce 1 tablespoon soy sauce 1 tablespoon honey 1 tablespoon limejuice 2 teaspoons sesame oil 3 tablespoons warm water For the Salad: 3 cups purple cabbage, shredded 1 cup cucumbers, chopped 1 cup carrots, shredded 1 cup bell peppers, chopped 1 cup edamame, shelled 1/2 cup peanuts, roasted 2 tablespoons cilantro, chopped Instructions: 1. In a small bowl whisk peanut sauce, soy sauce, honey, lime juice, sesame oil, and warm water. Mix well.

2. Add cabbage to a large bowl. Add cucumbers and carrots. Add edamame, bell peppers and peanuts. 3. Add cilantro to the bowl and toss gently. Drizzle with peanut dressing. Serve and enjoy!

Quinoa Salad with Green Chile Dressing Prep time: 5 minutes Cooking time: 18 minutes Total time: 23 minutes Servings: 8 Nutritional info (per serving): 562 calories 35.5 g fat 27 g carbs 6 g protein Ingredients: For the Green Chile Dressing: 1 garlic clove 9 oz. green chilis, chopped 1/4 cup fresh lime juice 1/2 cup cilantro, chopped 1/2 cup grape seed oil or another flavorless oil Salt and pepper, to taste 1/2 tablespoon honey For the Salad: 1 1/2 cups dried quinoa 1 tablespoon olive oil 1 cup radishes, sliced 3 cups vegetable broth 1 cup bell peppers, sliced 1 pint cherry or grape tomatoes, halved 2 tablespoons cilantro, chopped 1 cup cucumber, sliced Instructions: 1 Add olive oil to a saucepan along with quinoa, then set over medium

heat. Stir to toast quinoa for 2-3 minutes, then pour in vegetables broth and add ½ teaspoon of salt. Stir and cover, then bring to a boil. Simmer for 15 minutes, then remove the pot from heat. Cook for additional 510 minutes, fluff with a fork. 2 In the meantime, slice all the vegetables and set them aside. Add green chilis to a blender along with cilantro, lime juice, garlic, honey and ½ teaspoon of salt, then purée the mixture until smooth. Add oil to the blender slowly, then taste the dressing and add enough salt and pepper to taste. 3 Add quinoa to a platter or bowl, then arrange the tomatoes, radishes, cucumbers and bell peppers on top. Drizzle with the dressing and toss well, then sprinkle with extra chopped cilantro. Serve and enjoy warm or at a room temperature.

Radish and Gorgonzola Salad Prep time: 5 minutes Cooking time: 5 minutes Total time: 10 minutes Servings: 4 Nutritional info (per serving): 381 calories 19.6 g fat 38 g carbs 17 g protein Ingredients: For the Dressing: 1 1/2 oz blue cheese, crumbled 1/2 cup plain yoghurt 1/4 cup mayonnaise 1 teaspoon apple cider vinegar 1/4 teaspoon garlic powder 1/4 teaspoon onion powder Salt, pepper, to taste For the Salad: 8-10 radishes 1/2 head green cabbage Gorgonzola cheese crumbles 1/2 head romaine lettuce Instructions: 1 Chop green cabbage and romaine lettuce, then slice the radishes. 2 Prepare blue cheese dressing by combining all ingredients, then toss the vegetables with the dressing. 3 Top with Gorgonzola crumbles, then serve. Enjoy!

Caesar Salad and Caesar Dressing Prep time: 5 minutes Cooking time: 15 minutes Total time: 20 minutes Servings: 6 Nutritional info (per serving): 232 calories 15.5 g fat 16 g carbs 7 g protein Ingredients: For the Dressing: 1 teaspoon Dijon mustard 3/4 cup mayonnaise 1/4 cup parmesan, grated 1 1/2 tablespoons fresh lemon juice 2 garlic cloves, minced 4 anchovies, packed in oil, drained, minced, mashed 1 teaspoon Worcestershire Salt and freshly ground black pepper, to taste For the Salad: 2 tablespoons olive oil 4 cups bread, torn into ¾ inch pieces 1/4 cup parmesan, finely shredded 2 Romaine hearts lettuce, chopped Croutons Instructions: 1. Preheat the oven to 375 F. Place the bread pieces on a baking pan, drizzle with olive oil. Toss to coat.

2. Bake in the preheated oven for about 15-20 minutes until golden brown and crisp. Toss once when halfway through. 3. In the meantime, whisk mayonnaise together with lemon juice, Worcestershire, Dijon mustard, garlic, anchovies and ¼ cup of parmesan in a mixing bowl, then season with salt and pepper to taste. 4. Add lettuce to a bowl, then pour in the dressing. Toss to coat, then add in croutons along with the remaining parmesan. Serve the salad and enjoy!

Green Salad with Lemon Vinaigrette Prep time: 5 minutes Cooking time: 10 minutes Total time: 15 minutes Servings: 4 Nutritional info (per serving): 183 calories 16.1 g fat 10 g carbs 2 g protein Ingredients: For the Dressing: 1/4 cup olive oil 3-4 tablespoons lemon juice 1 pinch salt 1 teaspoon maple syrup 1 pinch black pepper 1 tablespoons shallot, minced For the Salad: 1/2 cup carrots, shredded 8 oz. greens, organic mixed 1/4 cup baby tomatoes 1/4 cup pomegranate arils or dried fruit 1/4 cup shallot or red onion, sliced 2 tablespoons pepitas or sunflower seeds, toasted 1 pinch pepper 1 pinch salt Instructions: 1. Add all the ingredients for the dressing to a mixing bowl or a

blender, then whisk or blend until combined. 2. Add greens to a serving bowl or a platter, then top with baby tomatoes, carrots, shallot or onion, a pinch of salt and pepper, pomegranate arils or dried fruit if using and the toasted pepitas or sunflower seeds. 3. Serve the dressing on the side or add it to the salad. Enjoy!

BALSAMIC VINEGAR Balsamic vinegar is a traditional Italian preparation made primarily or exclusively from grape must, which is a grape juice that contains every part of the grape, including the skin, seeds, and stems. Commercially available balsamic vinegars vary widely in quality, but it is easy to identify high quality balsamic vinegar because grape must will be the only or primary ingredient. Balsamic vinegar is popularly used as a condiment and salad dressing, but can also be used as a dessert topping, marinade, cooking sauce, or braising liquid. The flavors range from mellow to highly acidic, but are generally sweet and strong-tasting. What dishes to cook with? Balsamic vinegar is a primary ingredient in the classic simple-yetsophisticated balsamic vinaigrette, which is an easily prepared salad dressing for Greek or leafy salads that punches well above its weight. Only a small amount is needed to make a big impression. A basic vinaigrette of oil and balsamic makes an excellent appetizer when paired with rustic Italian bread. This vinegar can be used as a condiment in a variety of ways. Some serving suggestions for exciting desserts incorporating a mellow, complex traditional balsamic vinegar include drizzling over strawberries, fine Italian Parmesan cheese, ice cream, or panna cotta. Due to the strong flavor, only a few drops are necessary to bring out the best in these dishes. A lower quality balsamic vinegar can also suffice for such recipes if it has been reduced to a thicker consistency in a saucepan. Balsamic marinades are another interesting way to explore the possibilities of this sauce. It pairs equally well with red meats like steak or vegetarian alternatives such as tofu or mushrooms. A cheaper, less viscous balsamic vinegar is the best kind to use in cooking, because it can be reduced and mellowed out without losing much flavor. Add while braising chicken, duck, and pork dishes, or as part of a sauce. Storage conditions Balsamic vinegar is wonderfully easy to store. All types of balsamic vinegar retain best quality for years at room temperature, so long as they are kept in a cool dark place. Traditional balsamic vinegar will remain at best quality for over twenty years past its “best by” date, and even lower quality balsamic vinegars will stay at peak quality for up to four years past their

“best by” dates. Leaving balsamic vinegar in a warm place or in direct sunlight will degrade its flavor. The only way for balsamic vinegar to truly spoil, however, is if it is left open or unsealed and contaminants make their way inside the bottle. Therefore, so long as it is kept tightly sealed, balsamic vinegar will be safe to consume indefinitely, even if after several years it may no longer be at best quality. How to choose the right sauce? There are three fundamental types of balsamic vinegar. In descending order of quality, they are traditional balsamic vinegar, condimento balsamico, and balsamic vinegar of Modena I.G.P. Traditional balsamic vinegar, or “aceto balsamico tradizionale” in Italian, comes from only one of two regions in Italy: Reggio Emilia or Modena. This type of balsamic vinegar is of extremely high quality with a price tag to match. The flavor is mellow, complex, woody, and slightly sweet. It is not nearly as acidic as other, lower quality balsamic vinegars. The consistency of traditional balsamic vinegar is syrupy and viscous, and the color is a deep, dark brown. The only ingredient in traditional balsamic vinegar is grape must. The most accurate way to distinguish this type of balsamic vinegar from other balsamics is the EU “D.O.P.” stamp on the bottle. Only aceto balsamico tradizionale will have this stamp, no imitator may display it. Condimento balsamico is an unprotected term that generally describes balsamic vinegar that was manufactured in a close-to-traditional manner. These balsamic vinegars are relatively expensive, but are still much cheaper than traditional balsamic vinegars and are typically of high quality. To distinguish high quality condimento balsamico from low quality, check the ingredients list. If grape must is the only ingredient, then the condimento is of a very high quality. A small amount of other vinegar may be present, but as long as grape must is the first ingredient, the condimento is still serviceable. If anything other than grape must is the first ingredient, then the condimento is of a low quality. Good condimento will be rich, sweet, and slightly acidic. Balsamic vinegar of Modena I.G.P. is one of the most commonly encountered balsamic vinegars and also one of the cheapest. The I.G.P. designation ensures that the vinegar is made from grape varietals typical of Modena and is also processed in Modena, but this type of vinegar is emphatically not the same as traditional balsamic vinegar. This balsamic

vinegar is much more affordable than the aforementioned two types, and is the one most likely to be found in supermarkets. A high-quality balsamic vinegar of Modena I.G.P lists grape must as a main ingredient and ideally maintains a high viscosity without the use of thickening agents, such as cornstarch. This balsamic vinegar is most commonly used as a salad dressing. The flavor is sweet and highly acidic.

RECIPES WITH BALSAMIC VINEGAR

Balsamic-Glazed Pork Tenderloin Prep time: 15 minutes Cooking time: 20 minutes Total time: 35 minutes Servings: 4 Nutritional info (per serving): 228 calories 6 g fat 18 g carbs 22 g protein Ingredients: 1 tablespoon canola oil 1 (1 lb.) pork tenderloin 1/4 teaspoon pepper 1/2 cup balsamic vinegar 1/2 cup brown sugar, packed 1/4 teaspoon salt Instructions: 1. Preheat the oven to 425 F. Sprinkle pork with salt and pepper. Heat oil in an ovenproof skillet over medium heat, brown the pork on all sides. Remove the pork from the pan and set aside. 2. Remove the pan from heat and add vinegar as you stir. Stir in brown sugar and place the pork back to the pan as you turn to coat. 3. Bake as you turn occasionally in the preheated oven for about 8-10 minutes. 4. Remove the pork and cover with foil. Let stand for 5 minutes then slice the pork. Pour the glaze over the pork and serve. Enjoy!

Polenta with Balsamic Glaze Prep time: 15 minutes Cooking time: 2 hours Total time: 2 hours 15 minutes Servings: 4 Nutritional info (per serving): 355 calories 18.4 g fat 36 g carbs 9 g protein Ingredients: 1 cup milk 4 tablespoons butter 1/3 cup cornmeal 1 1/2 cups half-and-half cream 1 tablespoon sugar 1 cup balsamic vinegar 1/4 teaspoon salt 1/2 cup parmesan cheese, grated Instructions : 1 Melt 2 tablespoons of butter in a saucepan over medium heat, then add in 1 cup of cream, milk and salt. Bring to a low simmer, then whisk in cornmeal gradually. Cook as you stir for 3 minutes. 2 Coat a slow cooker with cooking spray, then pour in polenta. Close the lid and cook for 2 hours on low, as you stir after every 30 minutes. 3 In the meantime, bring vinegar and sugar to a boil in a small saucepan, reduce the heat. Simmer with the lid opened until the sauce has reduced to 1/3 cup. 4 Stir in cheese along with the remaining cream and butter into the polenta. Drizzle with balsamic glaze and serve. Enjoy!

Salmon with Balsamic Sauce Prep time: 10 minutes Cooking time: 10 minutes Total time: 20 minutes Servings: 4 Nutritional info (per serving): 453 calories 16.3 g fat 7 g carbs 66 g protein Ingredients: 2 teaspoons canola oil 4 salmon fillets 1/4 cup water 1/2 teaspoon salt 4 teaspoons brown sugar 1/4 cup balsamic vinegar Ground pepper, to taste 4 teaspoons lemon juice Instructions : 1 Sprinkle salmon with salt, then coat a large nonstick skillet with cooking spray. Heat oil in the coated skillet over medium heat, then add salmon skin side up. Cook for 4-5 minutes per side. Remove the fish from the pan and keep warm. 2 Combine water together with vinegar, brown sugar and lemon juice in the same skillet, then bring to a boil. Cook as you stir occasionally until the liquid has reduced to about 1/3 cup. 3 Serve the salmon with the sauce and a sprinkle of pepper. Enjoy!

Blackberry Balsamic Spinach Salad Prep time: 5 minutes Cooking time: 5 minutes Total time: 10 minutes Servings: 4 Nutritional info (per serving): 192 calories g fat 32 g carbs g protein Ingredients: 1 1/2 cups cherry tomatoes, halved 3 cups baby spinach, fresh 2 green onions, thinly sliced 2 cups blackberries, fresh, halved 1/3 cup feta cheese, crumbled 1/4 cup walnuts, chopped, toasted 1/3 cup balsamic vinaigrette Instructions : 1 Combine cherry tomatoes together with spinach, green onions, blackberries, walnuts and feta cheese in a large bowl, then divide among the serving plates. 2 Drizzle with balsamic vinaigrette dressing. Enjoy!

Pork Chops with Honey-Balsamic Glaze Prep time: 10 minutes Cooking time: 25 minutes Total time: 35 minutes Servings: 4 Nutritional info (per serving): 666 calories 35.9 g fat 45 g carbs 41 g protein Ingredients: 2 tablespoons olive oil 4 pork loin chops, bone-in 1/2 teaspoon pepper 1/2 teaspoon salt 1/2 teaspoon red pepper flakes, crushed For the Glaze: 2 garlic cloves, minced 1/2 cup balsamic vinegar Green onions, chopped 1/2 cup honey 1/8 teaspoon pepper 1 teaspoon fresh rosemary, minced 1/4 cup butter, cubed 1/8 teaspoon salt Instructions: 1. Sprinkle pork chops with salt, pepper flakes and pepper. 2. Heat oil in a skillet over medium heat, then add in pork. Cook for about 5-7 minutes per side. Remove meat from the pan and keep it

warm. 3. Whisk vinegar together with honey, garlic, green onions, salt, rosemary and pepper in the same skillet, then bring to a boil. Reduce the heat and simmer until slightly thickened as you stir occasionally, for about 6-8 minutes. 4. Remove from heat and whisk in butter, stir until it has melted. Serve with pork chops and enjoy!

Tomato Mozzarella Bruschetta with Balsamic Drizzle Prep time: 5 minutes Cooking time: 5 minutes Total time: 10 minutes Servings: 4 Nutritional info (per serving): 124 calories 10 g fat 4 g carbs 5 g protein Ingredients: 1/3 cup red onion, chopped 2 pints grape tomatoes, halved 1 tablespoon red wine vinegar 3 big garlic cloves, minced 3 tablespoons olive oil 1/2 cup mozzarella cheese, minced 1/4 -1/3 cup basil, chopped Balsamic vinegar, for drizzling Salt and pepper, to taste Instructions: 1. Add tomatoes to a bowl and add in garlic, cheese, red onion, salt, basil and pepper. Toss gently, then drizzle in red wine vinegar and olive oil. Toss well. 2. Drizzle with balsamic glaze and serve. Enjoy!

Balsamic Roasted Vegetables Prep time: 15 minutes Cooking time: 40 minutes Total time: 55 minutes Servings: 4 Nutritional info (per serving): 245 calories 12.3 g fat 32 g carbs 4 g protein Ingredients: For Balsamic marinade: 2 tablespoons brown sugar 3 tablespoons olive oil 1/2 teaspoon dried basil 3 tablespoons balsamic vinegar 1/2 tablespoon Dijon mustard 2 tablespoons soy sauce Freshly cracked black pepper For Vegetables: 1/2 lb. parsnips, quartered 8 oz. mushrooms, halved 1 red onion, cut into wedges 1 bunch radishes, quartered 1/2 lb. carrots, sliced 1/4 bunch parsley, for garnish Instructions: 1. Preheat the oven to 400 F. 2. Combine olive oil together with balsamic vinegar, soy sauce,

brown sugar, dried basil, Dijon mustard and pepper in a bowl. Set the prepared marinade aside. 3. Spread out the prepared vegetables on a baking sheet and make sure they are in one layer. Pour balsamic marinade over the top and toss vegetables until well coated. 4. Roast for 20 minutes. Remove the baking sheet carefully from the oven and stir the vegetables well. Roast for about 15-20 more minutes. 5. Serve topped with parsley. Enjoy!

WHITE SAUCE White sauce, also known as béchamel sauce in the French culinary tradition, is made from a simple white roux of butter and flour that has been slowly mixed with milk and gently flavored with salt and nutmeg. Considered one of the five “mother sauces” of classic French cuisine, this sauce is the base for countless different cooking sauces in culinary traditions throughout the world. Béchamel sauce and its derivatives tend to have silky, creamy consistencies and warm, subtle, savory flavors. What dishes to cook with? Béchamel sauce is an incredibly versatile sauce and its limits are really up to the imagination. This sauce is particularly well-suited for use with vegetables. Broccoli casserole, green bean casserole, or delicious cauliflower cheese are some classic examples. Béchamel sauce is necessary for potatoes gratin, or indeed any traditional French gratin dish. White sauce also complements a variety of meat dishes. The creamy flavors of béchamel sauce are best paired with a white meat such as chicken or pork, as opposed to red meat. Spoon over roast chicken or pork chops, or add mushrooms for an earthy flavor. Seafood works particularly well with white sauce. Combine béchamel with shrimp or scallops and serve over pasta. For creamy soups, béchamel is ideal. Mix with heavy cream to create a cream sauce, which is the base for a number of classic soups, including cream of broccoli, cream of mushroom, cream of asparagus, seafood chowder, and cream of chicken soup. The classic Southern American breakfast of biscuits and gravy uses a salt-and-pepper flavored white sauce with sausage. The croque monsieur is best made with a thick, almost spreadable béchamel. A creamy cheddar Mornay sauce (a derivative of béchamel) can create a very elegant and flavorful macaroni and cheese. White sauce and tomato sauce complement each other in traditional Italian lasagna. Storage conditions Since béchamel sauce is made with simple, cheap, and widely available ingredients, it is easy to make at home. This sauce is not commonly commercially available in its most basic form for this exact reason. So, because béchamel sauce and its derivatives are usually homemade without preservatives, they require particularly careful storage.

Depending on the refrigerator, homemade white sauce can last from just three days to up to a week. Make sure the sauce has completely cooled before refrigerating it, and cover the sauce with plastic wrap secured by a rubber band. Ensure that the plastic wrap is in contact with the surface of the sauce, as this will prevent a skin from forming and will lengthen the life of the sauce. Fortunately, béchamel sauce is one of the best sauces to store in the freezer. A refrigerated béchamel will only last for about five days in the fridge, but can last from six months to a year in the freezer. Use a sealable bag or an airtight container to store béchamel sauce in the freezer. When using frozen sauce, be sure to reheat the sauce slowly, otherwise the flavor and consistency will degrade. The milk in béchamel sauce is very delicate and can spoil easily if the sauce is not kept refrigerated and used up quickly. Do not leave béchamel sauce at room temperature for too long. Always smell the sauce or taste a small amount before using. If any strange or off flavors are detected, the sauce should be discarded. How to choose the right sauce? True béchamel sauce, as mentioned before, is made from butter, flour, milk, and nutmeg. On its own, the flavor is mild and showcases the main element of a dish rather than imposing itself too obviously. However, with some simple alterations, white sauce can be completely transformed. Beyond basic béchamel sauce, there are three common variations of white sauce: cream sauce, Mornay sauce, and soubise sauce. Cream sauce is obtained by simply adding heavy cream to a basic white sauce. This sauce can be flavored with salt and pepper to taste. Chives, garlic, and parsley are popular seasonings that really liven up the flavor of this sauce. Cream sauces match well with pasta, such as spaghetti carbonara. Mushrooms are another delicious addition to this sauce, creating a mushroom sauce that pair wells with countless dishes, from garlic mushroom appetizers to luxurious steak dinners. Mornay sauce is béchamel sauce mixed with grated cheese. Classic French Mornay sauce recipes call for Gruyere and/or Parmesan, but today’s Mornay sauce can be made with a wide array of cheeses. Mornay sauce made from cheddar is a key ingredient in the classic iteration of macaroni and cheese. This sauce can enrich all sorts of vegetable dishes, especially broccoli or cauliflower casseroles.

Soubise sauce at its most basic is béchamel sauce cooked with sautéed onion. This sauce is best paired with meat dishes as a gravy, especially roast chicken and duck.

RECIPES WITH WHITE SAUCE

White Sauce Pasta Prep time: 15 minutes Cooking time: 30 minutes Total time: 45 minutes Servings: 3 Nutritional info (per serving): 524 calories 33.2 g fat 48 g carbs 16 g protein Ingredients: For Pasta: 2 cups pasta 1 tablespoon butter 1 red onion, diced or chopped 1 small red pepper, sliced 1 small green pepper, sliced 1/2 teaspoon red chili flakes, optional 3/4 cup broccoli florets, optional Grated parmesan cheese, optional, to serve For White Sauce: 1 tablespoon butter 1 tablespoon oil 1 1/2 tablespoon flour, all-purpose 4-5 large garlic cloves, chopped 1 1/2 cups milk, warm 1/2 cup heavy cream, or milk 1 teaspoon Italian seasoning 1 teaspoon dried oregano 1/2 cup cheese, grated, processed, optional Salt, to taste

Black pepper, to taste Instructions: 1 Cook pasta as per package directions, then drain and set aside. Chop all the vegetables. 2 Melt 1 tablespoon of butter in a pan over medium heat, then add in onion along with peppers and broccoli. Allow to cook for 2 minutes to remain crunchy. Remove vegetables from the pan. Set aside. 3 Add olive oil to the same pan along with the remaining 1 tablespoon of butter. Add the chopped garlic once the butter has melted, and allow to cook until fragrant, about 2 minutes. 4 Add flour to the pan and whisk it continuously using a wire whisk for about 1 minute without necessarily browning the flour. 5 Add milk to the pan along with the cream, then whisk well to combine. Allow the sauce to simmer for 2 minutes, until it has thickened and can coat the back of a spoon. 6 Add in oregano along with Italian seasoning, red chili flakes if using, then mix well. Add salt and black pepper to the sauce, simmer on medium heat for additional 1 minute or so. Add in cheese and mix well until it has melted. Turn the heat to the lowest setting. 7 Stir in boiled pasta along with the sautéed vegetables, then toss well until the pasta and vegetables are coated with the sauce. Taste and adjust on the seasonings. 8 Serve immediately with parmesan cheese and enjoy!

Chicken Steak with White Sauce and Vegetables Prep time: 2-3 hours Cooking time: 25 minutes Total time: 2-3 hours 25 minutes Servings: 4 Nutritional info (per serving): 501 calories 29.7 g fat 24 g carbs 34 g protein Ingredients: For Chicken: 2-3 tablespoons oil 2 chicken breast fillets, boneless 1 tablespoon chili sauce 1/2 teaspoon salt 1 tablespoon ketchup 1/2 teaspoon black pepper powder 1/2 teaspoon white vinegar 1/4 teaspoon red chili flakes 1 teaspoon garlic, chopped 1 tablespoon soy sauce For Vegetables: 1 tablespoon butter 1 carrot, blanched 1/2 cup peas, cooked 1 pinch white pepper 1 potato, boiled 1/2 teaspoon soy sauce 1 pinch salt

For White Sauce: 1/2 cup milk 1 tablespoon butter 1/4 teaspoon mustard paste 1 teaspoon flour, all-purpose 1/4 teaspoon black pepper powder 1 pinch salt Instructions: 1 Mix chicken together with all the chicken ingredients except for oil, then marinate for 2-3 hours. 2 Heat oil in a grill or frying pan and fry the marinated chicken on both sides until it’s cooked through, for about 3-4 minutes. 3 Sauté the boiled vegetables in butter over high heat, then add salt, soy sauce and white pepper. Stir for 1 minute then turn the heat off. 4 Melt butter in a saucepan over low heat, add all-purpose flour along with the other seasoning. Stir well. 5 Add milk to the saucepan gradually as you whisk constantly. Add in mustard paste and cook until the sauce begins to thicken, for about 2-3 minutes. 6 Pour white sauce over cooked steaks. Add cheese slice and sprinkle with oregano leaves. 7 Serve with the sautéed vegetables and enjoy!

White Sauce Swedish Meatballs Prep time: 15 minutes Cooking time: 45 minutes Total time: 60 minutes Servings: 4 Nutritional info (per serving): 849 calories 73.8 g fat 13 g carbs 34 g protein Ingredients: For Meatballs: 1 egg 9 oz. ground pork 9 oz. ground beef 1 tablespoon dried oregano 1 bunch parsley, chopped 1 onion, finely chopped 1/2 cup breadcrumbs 1 tablespoon butter 1/3 cup milk 1/2 cup olive oil, extra-virgin For White Sauce: 2 tablespoons butter 2 tablespoons flour 1 cup heavy cream 1 cup beef broth 1 tablespoon Worcestershire sauce 1 teaspoon Dijon mustard 1 teaspoon ground pepper 1 teaspoon salt

Instructions: 1. Combine beef and pork in a bowl, then mix breadcrumbs with milk and add the mixture into the bowl with meat. Add onion to the bowl along with parsley, egg, oregano, salt and pepper. Mix well, knead for at least 5 minutes. 2. Heat a tablespoon of butter and olive oil in a skillet over mediumhigh heat, then shape the meat mixture into small balls. Fry the meatballs in the skillet until they turn golden brown. 3. Heat 2 tablespoons of butter in a frying pan over medium heat, then add flour and mix well. Add the cream along with beef broth, Worcestershire sauce and mustard to the skillet once the flour starts getting yellow. Stir well and cook for about 10 minutes. Add salt and pepper to preferred taste. 4. Once the sauce has thickened enough, add the meatballs to the pan and for additional few minutes. 5. Sprinkle with some parsley and serve the meatballs with some rice or pasta. Enjoy!

Fish in White Sauce Prep time: 15 minutes Cooking time: 15 minutes Total time: 30 minutes Servings: 4 Nutritional info (per serving): 355 calories 21.3 g fat 15 g carbs 26 g protein Ingredients: For Fish: 1 lb. white fish 2 tablespoons oil 1/2 teaspoon salt 6-8 garlic cloves, peeled, chopped 1 bell pepper, thinly sliced 1 onion, sliced 1 dash white pepper powder For White Sauce: 3 cups milk 2 tablespoons butter 1 dash white pepper 2 tablespoons all-purpose flour 1/4 teaspoon nutmeg, freshly ground 1 bay leaf Salt, to taste Instructions: 1. Heat oil in a cooking pan then add in garlic. Sauté for 1 minute.

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Add in onions and sauté for 1 minute more. Add bell pepper to the cooking pan and sauté for 1 minute. Add in fish and cook for about 8-10 minutes. Add in salt and white pepper. Remove the fish when cooked through and set it aside. Prepare the white sauce. Melt butter in a heavy bottomed pan over low heat, then add in flour. Blend the flour nicely as you stir until a nice aroma from the mixture is noticed, about 3-4 minutes. Remove the pan from the heat and begin to add in milk slowly, as you stir constantly. Add in salt, nutmeg, white pepper and the bay leaf. Allow to simmer as you keep on stirring until the milk begins to boil and a smooth creamy sauce has formed, for about 5-6 minutes. Remove from heat. Remove the bay leaf from the white sauce, then add in the fish. Simmer on slow heat for about 2-3 minutes more. Garnish with coriander, then serve with grated cheese if desired. Enjoy!

Shrimp Pasta in White Sauce Prep time: 15 minutes Cooking time: 25 minutes Total time: 40 minutes Servings: 4 Nutritional info (per serving): 633 calories 33.5 g fat 36 g carbs 46 g protein Ingredients: For Pasta: 1 lb. shrimp, peeled, deveined 3/4 cup asparagus, steamed, cut on a diagonal into 1/2 inch pieces 1/4 cup onion, diced 12 oz. fettuccine noodles 1/4 cup butter, unsalted 1 cup mushrooms, sliced For White Sauce: 1/4 cup butter 1/4 cup flour, all-purpose 1 cup chicken broth 1 cup milk, evaporated 1/4 teaspoon garlic powder A dash of nutmeg 1/2 cup parmesan cheese, grated Pepper, to taste Instructions: 1 Bring a pot of water to a boil. Add pasta and cook for about 6-8 minutes. Drain the pasta and reserve a cup of cooking liquid. Return

pasta to the pot. 2 Melt ¼ cup of butter in a saucepan over medium heat, then add in onions. Cook slowly until they begin to soften. Add mushrooms to the pan and cook until both onions and mushrooms are tender. Add in shrimp and cook until cooked through and changed the color. 3 Melt the remaining 1/4 cup of butter in another saucepan, add in flour. Stir until well combined, cook as you stir for 2 minutes. Whisk in chicken broth along with evaporated milk. Add the garlic powder to the pan along with nutmeg and enough pepper to taste. Stir in parmesan cheese and simmer for about 5-10 minutes until the sauce has thickened. 4 Add shrimp mixture and the sauce to the pot with pasta, toss well to combine. Add in some pasta cooking liquid to loosen up the sauce. Stir in asparagus. Serve and enjoy!

Chicken Enchiladas with White Sauce Prep time: 20 minutes Cooking time: 40 minutes Total time: 60 minutes Servings: 6 Nutritional info (per serving): 1071 calories 99 g fat 17 g carbs 34 g protein Ingredients: For Chicken: 1 lb. chicken, cooked, shredded 6 oz. Pepper Jack cheese, shredded 6 corn tortillas 1 cup vegetable oil, for frying 6 oz. Monterey Jack cheese, shredded For White Sauce: 1/4 cup butter 1/4 cup flour 2 cups chicken stock, heated 1/4 teaspoon cayenne powder 8 oz. sour cream 1 teaspoon hot sauce 4 oz. can green chilies, chopped, drained 1/4 teaspoon salt Instructions: 1 Preheat the oven to 350 F. Melt butter in a saucepan over medium heat, add in flour. Stir and cook for about 3-5 minutes. Add in heated chicken stock, 1/3 at a time and stir well.

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Add cayenne to the saucepan and stir again. Add sour cream, chilies, salt and hot sauce. Stir and add more hot sauce if needed. Remove from heat and let rest. Coat the bottom of a glass baking dish or casserole dish with white sauce. Heat oil in a frying pan until hot, then add in one tortilla at a time. Fry for 5 seconds per side, then drain on the paper towels. Repeat with the remaining corn tortillas. Lay the tortillas flat on a counter or chopping board, then divide the pulled chicken and Pepper Jack cheese among six tortillas. Roll each one tightly. Add each roll seam side down to the sauce, arranging them side by side. Cover with the remaining sauce and sprinkle with Monterey Jack cheese on top. Bake for 40 minutes until done. Let rest for 10 minutes and serve. Enjoy!

Garlic Chicken White Sauce Pizza Prep time: 15 minutes Cooking time: 15 minutes Total time: 30 minutes Servings: 4 Nutritional info (per serving): 593 calories 25.2 g fat 40 g carbs 49 g protein Ingredients: For Pizza: 2 chicken breasts, cooked, chopped 3/4 cup mozzarella cheese, shredded 1 classic pizza crust, refrigerated 1/4 cup red onion, chopped For White Sauce: 1 tablespoon butter 6 garlic cloves, roasted, minced 1/2 cup milk 1/4 cup half and half 2 tablespoons flour 1/2 teaspoon ground black pepper 1/4 teaspoon thyme, dried 1/2 teaspoon oregano, dried 1/2 teaspoon garlic salt 1/4 cup parmesan cheese, grated Instructions: 1 Preheat the oven to 400 F. Spray the pizza baking sheet with a cooking spray, then spread the pizza dough on the sheet. Cook for about 5

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minutes, then remove from the oven. Prepare the sauce. Add butter and the roasted garlic to a sauce pan and cook for about 2 minutes over medium heat. Stir in milk along with half and half. Whisk together and reduce the heat to medium-low. Add flour. Whisk well to avoid lumps. Add black pepper to the saucepan along with ground thyme, dried oregano, and garlic salt. Whisk well, turn the heat off. Add in parmesan cheese and stir together until all the cheese has melted. Spoon the sauce onto the pizza crust, then top with chicken. Sprinkle with mozzarella cheese, then sprinkle with red onion. Add 1 teaspoon or more of dried parsley on top of the pizza. Place the entire pizza back into the oven and bake for about 5-6 minutes. Turn the broiler on and broil for another 1-3 minutes. Enjoy!

MARINADE A marinade is a liquid preparation in which raw meat is soaked prior to cooking in order to add flavor to the meat and/or tenderize it. These sauces tend to be tangy and acidic. What dishes to cook with? Meat that has been cubed or cut into slices less than ¼ of an inch thick will best absorb the flavors of a marinade. Marinades are not recommended for thicker cuts of meat, especially big roasts. Cubed chicken works particularly well, as in tender chicken kebabs, perfectly paired with grilled veggies for a summer barbecue, or juicy chunks of chicken breast in a South Asian style curry. Marinades can be made from citrus, vinegar, pineapple, papaya, buttermilk, yoghurt, and many more. Choose ingredients appropriate to the meat that will be marinated. One important detail to remember is that marinades should never include too much salt, as a salty marinade will leave meat dry and tough after cooking. Marinades are sometimes used as cooking sauces after they have been used to marinate meat, but extreme caution should be exercised, as such marinades are contaminated with the raw meat that was soaked in them. To use a marinade as a cooking sauce or baste after meat has marinated in it, boil it and keep it at a rolling boil for at least five minutes in order to ensure that the marinade is safe to consume. Marinating meat is one way to preserve it for a short time. Some meats can be marinated at room temperature for up to an hour, but any longer than an hour is an invitation to contamination. Marinating that lasts over an hour should be done in the refrigerator, especially with meats that are particularly susceptible to spoilage, such as chicken and pork. Storage conditions Unopened, commercially produced marinade can remain at best quality for up to two years if kept in a cool, dark place. Once opened, it will stay at top quality for another two years if kept tightly sealed in the refrigerator. As always, check an opened bottle for any change in odor or flavor before using. However, like salad dressing, marinade is not particularly susceptible to spoilage. Marinades should be disposed of and not reused after the marinating process, since they have been in contact with raw meat and are therefore

contaminated with it. The only way to make a marinade safe to consume is to boil it for at least five minutes, but this process will destroy most of the flavor and it will not be suitable for use as a flavorful marinade again. It is usually best to discard marinade after using. How to choose the right sauce? There are three basic types of marinades: acidic, enzymatic, and dairy-based marinades. Acidic marinades are made similar to vinaigrette salad dressings: several parts oil to one part acidic ingredient (often vinegar or citrus juice,) with the addition of herbs and spices. Mildly acidic marinades are most appropriate for fish and shrimp, which only need to be marinated for less than an hour. Chicken, lamb, and other meats of a medium toughness will withstand a mildly acidic marinade for several hours without sacrificing texture. Tougher meats, such as certain beef cuts, can withstand a more acidic marinate, since the marinade will not penetrate as deeply. If a homemade marinade ends up being too acidic, olive oil will mellow it out. Enzymatic marinades are made from fruits that contain enzymes capable of breaking down certain proteins in the meat. Papain in papaya and bromelain in pineapple are the two most common enzymes used to tenderize meat. Some chefs characterize enzymatically marinated meat as “mushy” as opposed to tender, especially if the meat has been marinated in an enzymatic marinade for too long. As a general rule, meat should not be left in an enzymatic marinade for more than one or two hours. Dairy marinades may sound a bit odd, but are in fact the secret to famous chicken dishes such as chicken tikka, Kentucky fried chicken, and chicken shish kebabs. The most commonly used dairy products in marinades are yoghurt and buttermilk, which contain mildly acidic lactic acid as well as calcium, which activates enzymes already present in the meat in order to break it down further. Many chefs consider dairy marination to be the only true meat tenderizer, as the tenderization achieved by enzymatic and acidic marinades can often bring the meat to a “mushier” consistency.

RECIPES WITH MARINADE

Marinated Grilled Chicken Prep time: 15 minutes Cooking time: 10 minutes Total time: 25 minutes Servings: 4 Nutritional info (per serving): 271 calories 15.3 g fat 1 g carbs 30 g protein Ingredients: 2 (8 oz.) chicken breasts, boneless and skinless For Marinade: 1 1/2 tablespoons apple cider vinegar 1 teaspoon paprika, smoked 1 1/2 teaspoon avocado oil 1 teaspoon dried oregano 1/2 teaspoon sea salt 1 tablespoon rosemary, chopped 1/4 teaspoon black pepper 1/8 teaspoon red pepper flakes 1 teaspoon dried basil 1 dash cayenne pepper Instructions: 1 Preheat the grill to medium high, grease the grilling gates. 2 Place the chicken breasts between 2 pieces of parchment paper, pound the meat well. 3 Add the chicken to a shallow dish or bowl. Top the chicken with vinegar and oil, flip to coat well. 4 Mix all the spices in a bowl, season chicken on all sides. Marinate

chicken for at least 15 minutes or overnight, well covered in the refrigerator. 5 Grill the chicken on the hot grill for about 4-5 minutes per side. Serve and enjoy.

Citrus-Marinated Turkey Prep time: 3 hours 30 minutes Marinade time: 24 hours Cooking time: 1 hour 30 minutes Total time: 5 hours Servings: 12 Nutritional info (per serving): 868 calories 85.6 g fat 67 g carbs 98 g protein Ingredients: For Turkey: 15 lbs. fresh turkey, giblets and neck reserved 2 cups apple cider 1 gallon water 2 cups sugar 2 cups salt For Marinade: 1 3/4 cups canola oil 10 garlic cloves, roasted 10 garlic cloves, raw 3 tablespoons oregano, dried 2 tablespoons annatto paste 3/4 cup fresh orange juice 3 chipotles in adobo 1/4 cup cider vinegar 3 tablespoons fresh lime juice 1/4 cup kosher salt 1 teaspoon ground allspice

1 tablespoon ground cumin For Gravy: 2 tablespoons butter, unsalted 2 celery ribs, chopped 9 cups chicken or turkey stock or low-sodium chicken broth 8 black peppercorns 3 tablespoons canola oil 10 garlic cloves, roasted Reserved turkey giblets and neck, liver discarded 3 shallots, chopped 2 tablespoons flour 1 onion, chopped 2 carrots, chopped Salt and pepper, to taste Instructions: 1 Prepare the brined turkey. Mix water together with apple cider, sugar and salt in a large bowl until salt and sugar are dissolved, then line a stock pot with a plastic bag. Place the turkey in the bag adding the neck first, then pour in brine. Seal the bag as you press out as much air as possible, then brine the turkey in the refrigerator for 24 hours. 2 Discard the brine after removing the turkey, then pat the turkey dry. Transfer the turkey to a large rimmed baking sheet. Combine the roasted garlic together with 10 raw garlic cloves, vegetable oil, cider vinegar, lime juice, orange juice, kosher salt, chipotles, oregano, annatto paste, allspice and cumin in a blender, then purée until smooth. Cover the turkey inside and out with the marinade. Cover the turkey and refrigerate for 24 hours. 3 Preheat the oven to 325 F. Remove turkey from the marinade and place it on a rack in a roasting pan, then brush the breast with some of the marinade. Pour 1 ½ cups of stock into the bottom of the pan, then use foil to cover the turkey very loosely. Roast for 2 hours, then remove the foil. Add another 1 ½ cups of stock to the pan and continue roasting for about 2 ½ hours. 4 Heat canola oil in a large saucepan, add in giblets and the neck. Cook over medium heat until nicely browned, then transfer to a plate. Add

shallots to the saucepan along with celery, carrots and onions, then cook as you stir occasionally for about 5 minutes until softened. Place the turkey parts back to the saucepan, then stir in roasted garlic and the peppercorns. Add in remaining 6 cups of the stock, bring to a boil. Simmer for about 1 ½ hours over low heat until the stock has reduced to 4 cups. Strain the stock into a heatproof bowl. Discard the solid parts. 5 Transfer turkey to a cutting board. Remove the rack from the pan and pour the pan juices into a bowl. Reserve 2 tablespoons of fat and discard the rest. Transfer the reserved fat to a saucepan and add butter along with flour. Cook as you whisk constantly over high heat for about 2 minutes until golden brown, then add in stock. Bring to a boil, simmer over medium heat for about 10 minutes until the gravy has reduced to 3 cups. 6 Place the roasting pan over high heat, then add in strained pan drippings. Scrape up any bits which may be stuck in the bottom of the pan. Strain pan drippings into the gravy, then season with salt and pepper. Keep warm. 7 Carve the turkey, then transfer the slices to a serving platter. Serve and enjoy with gravy!

Chile Lime Chicken Prep time: 30 minutes Cooking time: 12 minutes Total time: 42 minutes Servings: 3 Nutritional info (per serving): 680 calories 44.9 g fat g carbs 61 g protein Ingredients: 3 chicken breasts, boneless, skinless Salt, pepper, to taste For Marinade: 4 teaspoons lime zest 4 tablespoons lime juice 1/4 cup olive oil 4 teaspoon fresh cilantro, chopped 1 jalapeno, seeded, chopped 1 teaspoon sugar 4 garlic cloves, chopped Instructions: 1. Mix lime zest, lime juice, olive oil, cilantro, jalapeno, sugar and garlic in a bowl. 2. Pound the chicken breasts until about ¼ inch thick. Season with salt and pepper. 3. Pour marinade over chicken, make sure meat is coated. Refrigerate for at least 30 minutes. 4. Preheat the grill to medium high. Cook the chicken with the lid

covered for 10-12 minutes, turning once. The internal temperature should come to 165 F.

Grilled Marinated Shrimp Prep time: 2 hours Cooking time: 10 minutes Total time: 2 hours 10 minutes Servings: 6 Nutritional info (per serving): 462 calories 36.9 g fat 4 g carbs 31 g protein Ingredients: 2 lbs. shrimp, peeled and deveined For Marinade: 3 garlic cloves, minced 1 cup olive oil 1 tablespoon tomato paste 1 teaspoon salt 1/4 cup fresh parsley, chopped 2 teaspoons oregano, dried 1 teaspoon ground black pepper 1 lemon, juiced 2 tablespoons hot pepper sauce Instructions: 1 Mix olive oil together with parsley, hot sauce, lemon juice, oregano, salt, garlic, tomato paste and black pepper in a mixing bowl. 2 Pour the marinade into a resealable plastic bag reserving small amount for later and add in shrimp. Seal the bag and marinate for 2 hours in the refrigerator. 3 Preheat the grill to medium low heat and thread the shrimp onto skewers. Discard the marinade.

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Oil the grill grate lightly and allow the shrimp to cook as you baste frequently with the reserved marinade for 5 minutes on each side until opaque. Serve and enjoy!

Grilled Fish with Brazilian Garlic Marinade Prep time: 1 hour 30 minutes Cooking time: 10 minutes Total time: 1 hour 40 minutes Servings: 4 Nutritional info (per serving): 173 calories 15.5 g fat 8 g carbs 3 g protein Ingredients: 4 fish steaks of choice, rinsed and patted dry 1/2 medium onion, quartered 1/2 bell pepper, quartered For Marinade: 1/4 cup olive oil 2 tablespoons paprika 6 garlic cloves, peeled 1 teaspoon salt 1/2 teaspoon black pepper 2 tablespoons ketchup 1/4 cup dry white wine 1/4 cup cilantro, chopped Instructions: 1 Combine garlic together with bell pepper, onion, wine, oil, ketchup, salt, paprika and pepper in a blender. Process until smooth. Add cilantro to the blender and process to combine. Add fish to the marinade and marinate for 1-1 ½ hours. Preheat the grill to high. 2 Oil the grill grates, remove fish steaks from the marinade. Arrange fish steaks on the grill. Cook for about 3-4 minutes on each side.

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When ready, transfer the steaks to the serving plates. Serve and enjoy!

Marinated Salmon Prep time: 45 minutes Cooking time: 10 minutes Total time: 55 minutes Servings: 4 Nutritional info (per serving): 638 calories 29.5 g fat 9 g carbs 80 g protein Ingredients: 4 salmon fillets Lemon wedges, for serving For Marinade: 4 tablespoons olive oil 1 teaspoon lemon zest 1 1/2 tablespoons honey 1/4 teaspoon pepper 1 1/2 tablespoons soy sauce 1/2 teaspoon garlic, minced 2 teaspoons parsley, chopped 1/2 teaspoon salt 2 teaspoons thyme leaves, fresh Instructions: 1 Combine olive oil together with honey, lemon zest, soy sauce, thyme, salt, parsley and pepper in a bowl, whisk well to combine. Add garlic to the bowl and reserve 1 tablespoon of the marinade. 2 Add the marinade and salmon to a resealable freezer bag and seal it, then shake well. Marinate in the refrigerator for up to 6 hours or at least 30 minutes.

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Remove the salmon from the marinade. Preheat the grill to medium high heat. 4 Add salmon to the grill. Cook for about 5-6 minutes per side. Brush reserved marinade over salmon fillets. 5 Serve with lemon wedges and enjoy!

Marinated Vegetable Salad Prep time: 4 hours Cooking time: 5 minutes Total time: 4 hours 5 minutes Servings: 8-10 Nutritional info (per serving): 127 calories 11 g fat 6 g carbs 1 g protein Ingredients: 2 cups carrots, chopped 2 cups cauliflower florets 1 cucumber, seeded, chopped 2 cups cherry or grape tomatoes 1 bell pepper, seeded, chopped For Marinade: 2 tablespoons shallots, minced 1/2 cup olive oil, extra virgin 2 garlic cloves, minced 1/2 cup red wine vinegar 4 teaspoons Dijon mustard Salt and pepper, to taste 2 teaspoons Italian seasoning Instructions: 1. Add all marinade ingredients to a jar and cover with a lid. Whisk or shake well to combine. 2. Add all the vegetables to a bowl and top with ¾ of the prepared vinaigrette. Toss well and refrigerate up to overnight or at least 4

hours. 3. Toss with the remaining vinaigrette, then season with enough salt and pepper. Serve and enjoy!

SWEET SAUCE Sweet sauce is also commonly known as dessert sauce, and unsurprisingly this sauce is most often used in desserts. Sweet sauces are generally rich and highly sweet. What dishes to cook with? Dessert sauces are almost exclusively used as toppings/serving sauces for desserts, although sometimes a thick custard such as a flan or Crème brûlée will be the main event. Occasionally dessert sauces can be added to recipes for baked desserts such as cookies or cakes. Ice cream, especially a good vanilla ice cream, is the best dish for showcasing the flavor of a dessert sauce. Almost all sauces pair well with vanilla ice cream, but other flavors of ice cream should be carefully matched with a complementing sauce. A common mistake is to “flood” the dessert with sauce, but this can overpower the dish and waste sauce that ends up being too much for the diner. One or two tablespoons is generally more than enough. Upscale restaurants will often use dessert sauce to create an artistic and visually appealing design on the plate, where the main dish is carefully placed without marring the design. A squeeze bottle can create dots, swirls, or other exciting shapes. This is easy to do at home and gives desserts a particular sophistication. Sauces are also an elegant way to dress up crepes, waffles, cookies, pound cakes, cheesecakes, strudels, and pies. Be sure to match flavors: sugar sauces like caramel and butterscotch will complement chocolate and vice versa, cream sauces are best with fruit pies and strudels. One exciting way to use dessert sauce is to add liquor to the sauce just before serving and flambé the dish. The alcohol will evaporate, the sauce will be slightly warmed, and the diner will be very impressed. Storage conditions Some commercially produced dessert sauces contain a large amount of preservatives, which greatly lengthen shelf life. Homemade dessert sauces will not last as long. Commercially produced bottles of chocolate, caramel, and butterscotch sauces, particularly those labelled “ice cream topping,” will last for two to three years unopened. Once opened, the sauces will last for twelve to eighteen months in the refrigerator, or only slightly less if kept in the

pantry. As always, keep the bottles tightly sealed. The high sweetness of dessert sauce makes these bottles magnets for ants, so always ensure that the entire bottle is wiped clean after use. Due to their high dairy content, homemade custard and cream sauces should always be stored in the refrigerator. Allow the sauce to cool, cover with plastic wrap, and secure with a rubber band. The sauce will stay good in the refrigerator for three to five days. How to choose the right sauce? There are five common varieties of sweet dessert sauce: custard, chocolate sauce, butterscotch sauce, caramel sauce, and dulce de leche. Custard is a broad family of sauces made from milk or cream gently mixed with egg, with various other ingredients added for flavor. Crème anglaise is a thin, runny pouring custard made by preparing sweet custard at a very low heat. Crème patisserie is a custard made with sugar and a thickening agent, often starch or flour, which is of a medium consistency and is used in many French desserts. Crème brûlée is a thick, set custard with a layer of caramelized sugar on top. Clearly, consistency ranges widely from thick to thin, but custard-based dessert sauces are all generally rich, sweet, and delicate in flavor. Chocolate sauce is a highly sweet, chocolate-flavored sauce commonly added to ice cream, cakes, and puddings. Some varieties of chocolate sauce harden upon contact with cold food, creating a chocolate shell perfectly molded to the surface of the dessert. This sauce is also known as fudge sauce, hot fudge sauce, or chocolate shell, depending on the ingredients and consistency. Butterscotch sauce is a dessert sauce flavored with brown sugar and butter. This sauce can be used as a dessert topping for ice cream sundaes, oatmeal cookies, apple strudels, or banana splits, as a liquid ingredient in baked desserts such as cookies or cakes, or as a flavoring in liquid desserts such as rice pudding or tapioca pudding. Caramel sauces are sauces flavored with caramelized sugar. When mixed with cream, caramel sauce is a delightful ice cream or cake topping. In some classic European desserts such as flan and crème caramel, the caramelized sugar is mixed only with water, and the resulting sauce is known as clear caramel. Dulce de leche is a Latin-American preparation of milk and sugar, slowly heated to create a rich, caramel-like flavor. This type of sauce is

widely featured in Latin American cuisine. Some uses include baking cookies, cakes, and traditional churros, or as a flavoring for flan.

RECIPES WITH SWEET SAUCE

Bread Pudding with Vanilla Sauce Prep time: 30 minutes Cooking time: 1 hour 10 minutes Total time: 1 hour 40 minutes Servings: 8 Nutritional info (per serving): 431 calories 25.8 g fat 38 g carbs 12 g protein Ingredients: 1/4 cup butter, melted 3 eggs, beaten 1 1/2 cups white sugar 3 cups milk, whole 2 tablespoons light brown sugar 1/2 teaspoon ground cinnamon 10 slices bread, hearty farmhouse-style, toasted, cut into cubes 1 cup raisins For Vanilla Sauce: 1 pinch salt 1/2 cup light brown sugar 1 tablespoon flour, all-purpose 1 egg 1 1/4 cups milk, whole 1 pinch ground cinnamon 2 tablespoons butter, melted 1 tablespoon vanilla extract Instructions: 1 Preheat the oven to 375 F and grease a baking dish.

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Whisk the 3 beaten eggs together with white sugar, ½ teaspoon of cinnamon, 2 tablespoons of light brown sugar, ½ cup of butter and 3 cups of milk in a mixing bowl. Stir in bread cubes gently along with raisins. Spoon the mixture lightly into the greased baking dish. 3 Bake in the oven for about 50-55 minutes until brown. Cover the dish with foil after 30 minutes of cooking time. Let the pudding rest for at least 10 minutes. 4 Prepare the vanilla sauce. Whisk ½ cup of light brown sugar in a heavy saucepan together with flour, 1 egg, 1 ¼ cups of whole milk, a pinch of cinnamon, 2 tablespoons of melted butter and salt until smooth. Heat the saucepan over medium heat as you whisk constantly for about 1012 minutes until the sauce has thickened. Stir in vanilla extract. 5 Pour the sauce over warm bread pudding. Enjoy!

Chocolate Sauce Brownies Prep time: 15 minutes Cooking time: 35 minutes Total time: 50 minutes Servings: 8 Nutritional info (per serving): 680 calories 32.9 g fat 88 g carbs 10 g protein Ingredients: 1 cup + 1 tablespoon flour 1/2 cup butter, softened 1 teaspoon vanilla extract 1 cup sugar 1/2 teaspoon baking powder 4 eggs 1 cup pecans or walnuts, chopped 1 1/2 cups chocolate sauce For Frosting: 6 tablespoons butter 1 cup sugar 1/2 cup chocolate chips, semisweet 6 tablespoons milk Instructions: 1. Preheat the oven to 350 F and grease a baking pan. 2. Beat butter and sugar in a bowl, then add in eggs one at a time and beat well to combine. Stir chocolate sauce into the bowl along with vanilla.

3. Combine flour together with baking powder, then add the mixture to the creamed mixture in the bowl. Mix well, then stir in nuts. 4. Pour the mixture into the prepared baking pan. Bake in the preheated oven for about 20-25 minutes. Allow to cool on a wire rack. 5. Prepare the frosting. Combine sugar together with milk and butter in a saucepan over medium heat, then bring to a boil. Boil for 1 minute, then remove from heat. Add in chocolate chips and stir or whisk for about 5 minutes until smooth. 6. Spread the frosting over the brownies and serve. Enjoy!

Salted Caramel Bars Prep time: 3 hours 30 minutes Cooking time: 25 minutes Total time: 3 hours 55 minutes Servings: 20 Nutritional info (per serving): 272 calories 15.9 g fat 32 g carbs 1 g protein Ingredients: For the Crust: 1 egg yolk, whisked ½ cup sugar, granulated 5 oz. butter, unsalted, melted 1 2/3 cups flour, all-purpose 1/2 teaspoon salt For Caramel: ¼ cup sugar, granulated 1 cup butter, unsalted 1 teaspoon fine sea salt 1 cup light brown sugar, lightly packed 1/4 cup heavy cream 2 teaspoon pure vanilla extract 3/4 cup light corn syrup Flaked sea salt Instructions: 1. Preheat the oven to 350 F and line the bottom of a cooking pan with a parchment paper. Spray the lined parchment paper with nonstick

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cooking spray. Stir sugar together with salt and melted butter in a bowl with a fork, then add in egg yolk. Mix well and add in flour. Stir well. Transfer the formed dough into the prepared cooking pan, press down to make an even layer. Refrigerate until chilled, for about 15-20 minutes. Bake the crust until lightly golden brown on top, for about 25 minutes, then let it cool completely. Combine butter together with brown sugar, salt, granulated sugar, syrup, cream and corn in a heavy saucepan. Bring the mixture to a boil as you stir occasionally until all the sugar is dissolved. Insert a candy thermometer and cook as you stir occasionally until the temperature reaches 250 F. Remove the pan from the heat, then stir in vanilla extract. Pour the caramel on top of the crust. Allow the caramel to rest for about 2-3 hours at room temperature until firm. When the caramel is set, remove the bars from the pan. Cut the caramel into squares, then finish with a little pinch of flaked salt. Serve and enjoy!

Custard Pudding Prep time: 15 minutes Cooking time: 40 minutes Total time: 55 minutes Servings: 4 Nutritional info (per serving): 209 calories 9 g fat 24 g carbs 8 g protein Ingredients: 2 eggs 2 cups milk 5 tablespoons sugar, granulated Unsalted butter For Caramel: 1 tablespoon water 4 tablespoons sugar, granulated 2 tablespoons hot water Instructions: 1. Coat the custard cups with unsalted butter. Add sugar to the pot along with water, then heat the pot over medium heat. Cook until sugar is dissolved and caramelized. 2. Remove the pot from the heat. Add hot water in 2-3 steps and stir well. Pour the caramel into the prepared custard cups evenly. 3. Beat 2 eggs in a bowl lightly. Add milk to the pot along with sugar and turn the heat on. Use a spatula to stir until all sugar is dissolved. Add milk to the beaten egg as you whisk the mixture. 4. Using a fine mesh strainer, sieve the egg mixture. Remove any

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foam from the surface with a spoon. Pour the egg mixture into a container, then fill the custard cups with the mixture. Cover each cup with aluminum foil. Heat enough water to cover the bottom half of the cups in a pan, then place the custard cups into it. Keep the temperature of water just below the boiling point. Steam the pudding for about 18-20 minutes. Remove the custard cups from hot water. Allow to cool, then store them in the fridge. Enjoy!

Banana Pudding with Salted Caramel Sauce Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 12 Nutritional information (per serving): 390 calories 20 g fat 48 g carbs 6 g protein Ingredients: For Salted Caramel: 1/2 cup heavy cream, at room temperature 1 cup sugar 2 1/2 teaspoons sea salt 6 tablespoons butter, unsalted, at room temperature, cubed For Banana Pudding: 1 (8 oz.) package cream cheese, softened 4 cups milk, whole 1 (14 oz.) sweetened, condensed can milk 6 large bananas, sliced 1 (3.4 oz.) box instant vanilla pudding 1 cup heavy cream, cold 1 (3.4 oz.) box instant banana pudding Shortbread cookies Instructions: 1. Prepare the salted caramel. Sprinkle sugar in a heavy bottomed saucepan over medium heat in an even layer, then stir for about 10 minutes using a heatproof rubber spatula until sugar starts to melt

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and darken in color. Continue stirring in case chunks form until they dissolve. Cook undisturbed for about 5 minutes until sugar turns amber. Remove melted sugar from the heat. Whisk in butter until combined, then whisk in heavy cream slowly and carefully. Stir in sea salt and transfer caramel to a glass container to cool. Prepare the banana pudding. Whisk the milk together with instant vanilla and banana pudding mixes in a bowl, then stir cream cheese with condensed milk in a separate bowl. Whisk cold heavy cream in the bowl of a stand mixer fitted with whisk attachment on high speed until stiff peaks are formed. Fold whipped cream into the cream cheese mixture. Stir the cream cheese mixture into the pudding until well combined, then refrigerate until ready to use. Place a layer of Nilla Wafers on the bottom of the serving dish and top with a layer of pudding. On top of the pudding, place another layer of sliced bananas and a drizzle of salted caramel sauce. Repeat the layers as needed and serve.

Chocolate Pasta with White Chocolate Liqueur Sauce Prep time: 10 minutes Cook Time: 15 minutes Total time: 25 minutes Servings: 6 Nutritional information (per serving): 348 calories 19 g fat 38 g carbs 8 g protein Ingredients: 1/4 cup sugar 8 oz. chocolate egg pasta 1 cup raspberries For White Chocolate Liqueur Sauce: 1 tablespoon butter 1 cup Ghirardelli white chocolate chips 2 teaspoons vanilla extract 3 tablespoons white chocolate liqueur 1/2 cup of HALF-and-HALF Instructions: 1. Bring 6 cups of water to a boil, then add sugar and pasta. Cook for 9 minutes, then remove from the heat and drain. 2. Melt white chocolate chips in a double boiler with butter, vanilla extract and half and half over medium heat. Whisk the mixture until chocolate is fully melted, then add white chocolate liqueur. 3. Turn the heat off and keep sauce keep warm in the double boiler. 4. When serving, place a portion of chocolate pasta on a plate, then

top with raspberries and drizzle with the chocolate sauce. 5. Serve warm.

Cranberry Cake with Warm Vanilla Sauce Prep time: 10 minutes Cook Time: 50 minutes Total time: 1 hour Servings: 9 Nutritional information (per serving): 470 calories 22 g fat 71 g carbs 5 g protein Ingredients: For the Cake: 1 large egg 3 tablespoons butter, at room temperature 1 cup milk 1 cup white sugar 1 teaspoon vanilla 2 cups all-purpose flour 1 teaspoon salt 2 cups whole cranberries, fresh or frozen, thawed 1 teaspoon baking powder For Vanilla Sauce: 1 cup white sugar 1/2 cup butter 1 tablespoon white vinegar 1 tablespoon flour 1 teaspoon vanilla 3/4 cup cream, whipping Instructions:

1. Preheat the oven to 350 F and grease a square baking pan. 2. Prepare the cake. Beat butter with sugar in a bowl for about 2 minutes until crumbly. 3. Beat in egg. 4. Whisk flour with salt and baking powder in another bowl, then add the flour mixture to the butter mixture alternately with milk, as you beat thoroughly after each addition. 5. Fold in cranberries. 6. Spoon batter into the greased baking pan. Smooth batter and bake in the preheated oven for about 50-55 minutes. Set on a cooling rack to cool slightly. 7. Prepare the sauce. Melt butter in a saucepan over medium heat, then add in flour and sugar. Bring to a boil as you stir constantly, then remove from the heat. 8. Stir in ¾ cup of heavy whipping cream with vinegar and vanilla immediately after removing from the heat. Stir quickly until blended. 9. Pour warm sauce over the squares of the slightly warm cake. 10. Once done, serve.

FRUIT SAUCE Fruit sauces are sauces made from fruit, such as compote, coulis, and curd. Their flavor profile is sweet, bright, and mildly tart. What dishes to cook with? The sweetness in fruit sauce makes it a natural choice for a dessert topping. Like other dessert sauces, fruit sauces such as compote and coulis can elevate a simple ice cream dish. For example, a rich, sweet chocolate ice cream is nicely paired with a powerful, bright raspberry coulis, and a mild, subtle vanilla ice cream goes well with the sweetness and pleasing texture of strawberry compote. The tartness in berry and citrus-based fruit sauces make them ideal for cutting through rich, high-fat desserts like cheesecake, creating a lighter, more vibrant flavor. Only a small amount is needed to create a masterfully balanced dish. Fruit sauces can liven up breakfast as well as dessert. Serve as a side dish with waffles, pancakes, crepes, or French toast, or spread just before serving to avoid sogginess. Alternatively, layer fruit compote with yoghurt and granola to create a flavorful breakfast parfait. In general, avoid pairing highly sweet fruit sauces with highly sweet dishes. Tartness and acidity in sauce will go a long way to improve alreadysweet dishes, and sweet sauces better complement less-sweet dishes such as crepes, waffles, or natural yoghurts. Sweet matched with sweet will have the effect of cancelling out both flavors. Storage conditions Jarred fruit curd will last about one month in the pantry unopened, or three months in the refrigerator. Once opened, it should be consumed within two weeks. Homemade fruit curd stored in a plastic container can be frozen for up to three months, or will last about a week in the refrigerator. An opened jar of fruit compote will last about two weeks in the refrigerator, if it is kept tightly closed. Do not leave at room temperature for more than a day. The delicate flavors of fruit coulis are particularly susceptible to degradation over time. Ideally, fruit compote should be made immediately before serving, but in a pinch, will remain at peak quality for up to two days if kept tightly sealed in the refrigerator. Since fruit sauces are particularly high in sugar, they can attract ants,

so always be sure to completely wipe down storage containers before returning to storage. If fruit sauce is allowed to build up at the rim of the bottle, the lid or cap might become firmly stuck. If this occurs, run the jar or bottle under warm running water for a few seconds to a minute, and the lid or cap should twist free. How to choose the right sauce? There are three basic types of fruit sauce: compote, coulis and curd. Fruit compote is made from fruit cooked in sugar syrup and served in its cooking liquid. Compote comes from the French word for “mixture.” Common fruits used to make compote are apples, pears, raspberries, strawberries, blueberries, plums, and rhubarb. Compote can be made from fresh fruit, frozen fruit, or even dried fruit, and can be served both warm and cold. Fruit coulis is made from a strained purée of raw fruit, most commonly berries. The resulting sauce is thin, easily pourable, and vibrant in color, making this sauce ideal for plate decoration and adding to a dish’s visual appeal. Coulis can be used as a topping for most desserts. Fruit curd is generally made from fruit zest, fruit juice, egg yolks, and sugar. Lemon curd is the most prevalent fruit curd, but variations can be made using lime or orange. Less commonly encountered fruit curds are made with tropical fruits or berries. Fruit curds have a wide variety of uses. They can be spread on waffles or crepes or used to flavor yoghurts. Lemon curd is a key ingredient in lemon meringue pie. The consistency is silky and smooth, and the flavor is particularly tangy.

RECIPES WITH FRUIT SAUCE

Cheesecake with Berry Sauce Prep time: 10 minutes Cook Time: 50 minutes Total time: 1 hour Cooling time: 8 hours Servings: 16 Nutritional information (per serving): 423 calories 28 g fat 37 g carbs 6 g protein Ingredients: 1/4 cup sugar 1 3/4 cups graham cracker crumbs 1/3 cup butter, melted For the Filling: 1 cup sour cream 5 (8 oz. each) packages cream cheese, softened 2 teaspoons vanilla extract 1 cup sugar 7 eggs, lightly beaten 1/2 cup cream, heavily whipped For the Toppings: ½ cup confectioners’ sugar 1 (12 oz.) package raspberries or blueberries, frozen, thawed 2 cups cream, heavily whipped 1/2 cup sugar 1 teaspoon vanilla extract

Instructions: 1. Preheat the oven to 350 F and place a greased springform pan on a double layer of duty foil. Wrap the foil around the outside of the pan securely, then place on a baking sheet. 2. Mix cracker crumbs together with sugar in a bowl, then stir in butter. Press onto bottom and 1 inch sides of the prepared pan and bake for 8 minutes. Let cool on a wire rack when the cooking time is over. 3. Beat the cream cheese and sugar in a bowl until smooth. 4. Beat in sour cream along with cream and vanilla. 5. Add in eggs and beat on low speed until just blended. Pour into crust. 6. Place the springform pan in a larger baking pan and add 1 inch of hot water to the larger pan. Bake until the center is just set and the top appears dull for about 50-60 minutes. Remove the springform pan from the water bath and cool on a wire rack for 10 minutes. 7. Loosen the sides from the pan using a knife and remove the foil. Cool for additional 1 hour. Refrigerate overnight well covered when the cheesecake cools completely. 8. Prepare the topping. Place berries in a food processor along with sugar, then process until blended. 9. Beat cream in a bowl until it starts to thicken, then add in confectioners’ sugar and vanilla. Continue beating until soft peaks are formed. 10. Remove rim from the springform pan and serve cheesecake and the whipped cream.

Healthy Oat Pancakes with Berry Sauce Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 14 Nutritional information (per serving): 115 calories 2 g fat 19 g carbs 6 g protein Ingredients: For the Oat Pancakes: 1/2 cup milk 2 cups rolled oats 4 large eggs 4 teaspoons ground flaxseed meal 1/4 cup honey, or maple syrup 4 teaspoons oat bran, optional 1 1/2 cups plain Greek yoghurt 1 teaspoon baking powder ½ teaspoon ground cinnamon 2 teaspoons pure vanilla extract 1/4 teaspoon kosher salt Cooking spray For the Berry Compote Sauce: 1 1/2 cups strawberries, sliced 1 cup blueberries 2 tablespoons honey, or maple syrup 1 cup raspberries Instructions:

1. Prepare the berry compote sauce. Purée ½ cup of blueberries, 1 cup of sliced strawberries and ½ cup of raspberries in a blender. Strain through the fine-mesh strainer to remove the seeds. 2. Transfer purée to a saucepan, add in 2 tablespoons of honey. Bring the purée to a boil over medium heat, then stir and reduce the heat to low. Cook for 5 minutes, stir occasionally. 3. Add in the remaining blueberries, sliced strawberries and raspberries, then stir to combine. Continue cooking over low heat for 5 minutes, then turn off the heat. Reserve and keep at room temperature. 4. Prepare the oat pancakes. Pulse 1 ½ cups of oats in a food processor or blender for about 1 minute until finely ground. 5. Add flaxseed meal with oat bran, cinnamon, baking powder and salt. Blend for about 30 seconds until dry ingredients combine. 6. Whisk yoghurt with milk, honey, eggs and vanilla extract until combined. 7. Whisk in the dry oat mixture with ½ cup of whole rolled oats until smooth and combined. Let the batter sit for 5 minutes. Stir before cooking each pancake. 8. Place a nonstick pan on medium heat for a minute. Coat the pan lightly using the nonstick cooking spray. Add ¼ cup of pancake batter to the pan, working in batches for each pancake. Cook for about 2-3 minutes on one side and 1-2 minutes on the other until golden brown. 9. Once done, serve.

Strawberry Sauce Prep time: 10 minutes Cook Time: 10 minutes Total time: 20 minutes Servings: 1 ½ cups Nutritional information (per serving): 37 calories 0 g fat 9 g carbs 0 g protein Ingredients: 4 tablespoons sugar 3 cups strawberries 1 teaspoon cornstarch 1 teaspoon lemon zest Instructions: 1. Stir sugar with cornstarch, then purée half of the strawberries. Cut the remaining strawberries into bite-sized pieces and set them aside. 2. Add the sugar mixture, lemon zest and strawberry purée to a saucepan. Cook over medium-high heat for 3 minutes, stir frequently until thick and bubbly. 3. Add strawberry pieces and continue cooking for additional 2 minutes. 4. Serve over pancakes or waffles.

Beef Tenderloin with Cherry Port Sauce and Gorgonzola Prep time: 10 minutes Cook Time: 20 minutes Total time: 30 minutes Servings: 4 Nutritional information (per serving): 510 calories 20 g fat 20 g carbs 55 g protein Ingredients: 1 1/2 lbs. beef tenderloin steak, 1 inch thick 1 onion, cut in half, sliced 1 tablespoon butter 1/2 teaspoon salt 1 teaspoon ground black pepper 1 tablespoon fresh thyme leaves, chopped or 1 teaspoon dried thyme leaves, crushed 1/4 cup gorgonzola cheese or blue cheese, crumbled For Sauce: 1/2 cup dried cherries, or sweetened dried cranberries 1 cup beef stock or beef broth 3/4 cup tawny port wine Instructions: 1. Season beef with salt, thyme, pepper, and spray a skillet with vegetable cooking spray. 2. Heat the sprayed skillet over medium-high heat for a minute, then add beef stock. Cook as you turn once for 10 minutes. Remove

3. 4. 5. 6.

beef from the skillet. Cover and keep warm. To the same skillet, add onion and cook as you stir occasionally until tender-crisp, for about 5 minutes. Add stock with wine and cherries, then reduce the heat to medium. Cook until sauce reduces to 1 ½ cups. Stir butter in the sauce. Serve sauce with beef and sprinkle with cheese.

Crispy Duck Parcels with Orange Sauce Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 4 Nutritional information (per serving): 1309 calories 97 g fat 90 g carbs 22 g protein Ingredients: 2 spring onions, finely chopped 6 oz. duck breast fillets, skinned 1/2 teaspoon salt 1 garlic clove, crushed 10 oz. butter, melted 1 inch piece root ginger, fresh, grated ½ teaspoon Chinese five spice powder 1 teaspoon sesame oil 8 sheets filo pastry, measuring 6 inches square Coriander sprigs, to garnish For Orange Sauce: 5 oz. chicken stock 1 teaspoon butter 1 teaspoon corn flour 1 teaspoon sugar 1/2 inch piece fresh root ginger, grated 1 teaspoon soy sauce 5 oz. orange juice, fresh Salt and ground black pepper

Instructions: 1. Preheat the oven to 350 F and mince duck with a mincer. 2. Add garlic, spring onions, ginger, salt, Chinese five spice powder and sesame oil to a bowl and mix with a mixed on a low speed. 3. Lay out 4 sheets of filo pastry separately, then brush them with the melted butter. Form an 8-point star shape by placing another sheet on top at an angle. Place a quarter of duck filling in the center of each pastry star, and brush the exposed pastry with melted butter. 4. Draw the pastry around the filling as you pinch to form a bag shape, then place on the greased baking sheet. Brush with the remaining butter and bake for about 25 minutes until golden. 5. In the meantime, prepare sauce. Melt butter in a heavy bottomed pan. 6. Add sugar and fry until caramelized. 7. Carefully add in orange juice, ginger, stock and soy sauce. Simmer for 5 minutes. 8. Mix corn flour with cold water, then pour the mixture into the sauce, stir continuously until the sauce thickens. Season sauce with salt and pepper. 9. Pour a little sauce on serving plates and put a duck parcel in the center. 10. Garnish servings with coriander sprigs and serve.

Pork Chops and Apple Sauce Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 4 Nutritional information (per serving): 454 calories 24 g fat 15 g carbs 43 g protein Ingredients: 4 pork chops, boneless, 1 ¼ inches thick 1/4 cup onion, chopped 1 garlic clove, minced 1/4 cup flour 1/4 teaspoon salt 1 tablespoon Worcestershire sauce 1/2 teaspoon pepper 2 tablespoons vegetable oil 1/4 teaspoon pepper 1 1/2 cups apple sauce Instructions: 1. Brush both sides of pork chops lightly with flour, salt and ¼ teaspoon of pepper. 2. Add oil to a saucepan over medium-high heat, then brown pork chops on both sides nicely. Remove pork chops from the skillet to a plate, allowing any remaining oil to remain in the skillet. 3. Add onion to the same skillet with Worcestershire sauce, salt, garlic and ½ teaspoon of pepper for 1 minute to brown quickly, then remove from the heat. 4. Stir in apple sauce. Return pork chops to the skillet. Reduce the

heat to low and close the lid. Simmer until the meat reaches 155 F in temperature. 5. Once done, serve.

Atlantic Salmon with Kiwi Lime Sauce Prep time: 10 minutes Cook Time: 30 minutes Total time: 40 minutes Servings: 4 Nutritional information (per serving): 616 calories 32 g fat 14 g carbs 66 g protein Ingredients: 4 fillets salmon 2 tablespoons butter 1 tablespoon olive oil, extra virgin 1 pinch salt and ground black pepper For Sauce: 3 tablespoons butter 1 lime, zest and juice 3 kiwi fruits, peeled, cut into slices 1 heaping tablespoon honey 1/4 cup water Instructions: 1. Prepare sauce. Add 2 tablespoons of butter, lime zest and juice, kiwi, honey and ¼ cup water in a sauce pan over low-medium heat, and cook until becomes almost the consistency of a thin honey, for about 30 minutes. 2. Heat 3 tablespoons of butter and 1 tablespoon of olive oil in a hot pan. Sprinkle the flesh side of the fish with sea salt and ground black pepper. Place the fish in the cooking pan setting the skin side

down and cook for 2 minutes on each side until done. 3. Remove skin and place that side of the fish down on serving plates. 4. Top fish with the prepared sauce and serve.

CONCLUSION Now when you have joined the art of using various sauces in dishes, we will summarize some points. Can you distinguish teriyaki, soy sauce, and barbecue sauce? Of course, yes! Can you pick sauces to exquisite salmon served at a romantic dinner or chicken wings at a crowded party? Undoubtedly yes! Moreover, you can choose not just a suitable, but also a quality sauce, as well as properly store it for as long as possible, maintaining taste. The main thing is not to forget that any dish can be given sophistication and taste thanks to the correct sauce.