Recommended and/or suggestions for healthy sauce or additive for flavor

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Hi, this question is for what I eat every day that is healthy and also taste good with what I eat or gives it flavor (Mediterranean red bean and barley recipe) I saw a nutritionist earlier this year and she basically said to have more of a variety of healthy foods that I just started adding more recently to what I eat so it's healthier. I thought I could also apply that to any healthy sauce or additive for flavor changing it up at least once a month. I prefer a sauce or additive that doesn't have any fat in it, taste good even if it's healthy fat since I already add cheese to what I eat so I don't want to overdo it the fat or have to much fat.
 
What exactly is the recipe you're using? Is it something like this?

https://www.fromachefskitchen.com/mediterranean-barley-salad/

This one includes a dressing made with olive oil - which is a fat, obviously, but a healthy one - red wine vinegar, Dijon mustard, salt and pepper.

Don't be too worried about including some fat in your diet - it's necessary for absorbing fat-soluble vitamins like Vitamins A, D, E and K.

Some other sauces you could use are tahini and lemon juice, yogurt and dill, and or seasoned tomato sauce.
 
tomato sauce - pasta, pizza, etc.
store bought is usually high in sugars and salt + preservatives.

summer when tomatoes are locally fresh, I cut them up, reduce them to semi-stewed state, freeze in quart bags.

I used to have a large garden and had plenty of tomatoes for this; I've cut back and buy "canners" by the half bushel box at farm stands. these are blemished tomatoes that they don't sell for 'table use pretty' - but for sauce purposes, they're perfect.


starts like
DSC_1876s.jpg
ends like
DSC_1889s.jpg
freezes like
DSC_1016s.jpg
 
With red beans and barley, you can also add sessonings such as sweet, or hot peppers, garlic, onion, Sriracha, worcestershire, honey-mustard, turmeric, chili powder. As far as sauces go, low fat Greek yogurt with gresh herbs, adobo sauce, beef au jus, bbq sauce, creamed baby shrimp, or clams.you can cook the rice and beans in clam juice, turket, chicken, or beggie broth.

Hope that helps

Seeeeya; Chief Longwind of the North
 
@Got Garlic
it's this specific red bean barley recipe but without the Dejon mustard, olive oil, vinegar and vegetable broth. I stopped using olive oil because of the olive scandal and the olive oil I was using was fake. Apparently, the olive oil scandal has been going on since the 1980s but I do plan to buy real olive oil adding it into my food. link to the red bean barley recipe is here>>> https://victoriashantaretelny.com/mediterranean-red-beans-and-barley-bowl/
 
With red beans and barley, you can also add sessonings such as sweet, or hot peppers, garlic, onion, Sriracha, worcestershire, honey-mustard, turmeric, chili powder. As far as sauces go, low fat Greek yogurt with gresh herbs, adobo sauce, beef au jus, bbq sauce, creamed baby shrimp, or clams.you can cook the rice and beans in clam juice, turket, chicken, or beggie broth.

Hope that helps

Seeeeya; Chief Longwind of the North
I already add garlic and turmeric into it
 
I have read about the fake olive oil. However, I believe it is only a problem with Italian olive oil. There is a cachet to Italian olive oil. Because of the cachet, the price is high. Often, it isn't fake olive oil, but not 100% Italian olive oil, it's often olive oil imported from other olive oil producing countries that is added to or substituted for the Italian olive oil. This often happens when it is bottled in Italy.

I just don't buy Italian olive oil. I get olive oil, mostly from Spain, but also from Greece and Portugal. I would certainly buy Tunisian olive oil.
 
@Got Garlic
it's this specific red bean barley recipe but without the Dejon mustard, olive oil, vinegar and vegetable broth. I stopped using olive oil because of the olive scandal and the olive oil I was using was fake. Apparently, the olive oil scandal has been going on since the 1980s but I do plan to buy real olive oil adding it into my food. link to the red bean barley recipe is here>>> https://victoriashantaretelny.com/mediterranean-red-beans-and-barley-bowl/




well, let's first the theory of "fake"
the usual issues arising are olive oils labeled / sold as "extra virgin" - however the 'product' is not 'extra virgin' nor 'first press' nor 'cold pressed' - it's olive oil - often of sub quality - diluted with everything from used motor oil to less toxic oils.


there are raging arguments as to the "best" olive oil produced in country "X" or "Y" or "Z"


every year there is a new crop and the 'quality' depends on weather/etc.


go forth and taste the offerings - your tongue does not lie.....
you like, you don't like, it's pretty simple....
 
@GotGarlic or anyone else who knows

when you said yogurt and dill, what type of yogurt do you mean? How much yogurt per three meals do I use? How much dill do I use per three meals?
This depends on your taste and what else you're eating with it. I use plain Greek yogurt, although I usually make tzatziki rather than just a yogurt and dill sauce. Maybe start with 1/4 cup yogurt and a couple teaspoons of dill and salt to taste. Adjust to your taste.
 
This depends on your taste and what else you're eating with it. I use plain Greek yogurt, although I usually make tzatziki rather than just a yogurt and dill sauce. Maybe start with 1/4 cup yogurt and a couple teaspoons of dill and salt to taste. Adjust to your taste.
Hi and @anyone else who knows. how much tzatziki do you use with that? I tried the yogurt and dill with salt. I thought it tasted ok, I liked it, its defenently eatable for me. how much for one meal or one bowl? I eat three times a day, breakfast, launch and dinner.
 
Hello Again to everyone here. I tried everything recommended in this thread and did not like any or most of what was recommend as well as other sauces I tried that I found on the internet. It all had ingredients that I don't want to be consuming for health reasons. I tried looking for sauces on the net to give my food flavor but couldn't find anything based on my preferences.

I prefer sauces that have no soy, no salt, no spices, no tomatoes, no onion, no garlic, no fat or added fat, no added sugar, no citiris fruits like oranges, limes or lemons, no wheat and no vinegar.

Based on my preferences what would you all recommend? condiments? marinades? seasonings? I know its very specific and strict.
 
I would love to help or suggest, but your diet is so limited, anything I would suggest has at least one of the above ingredients that you wont/ cant have. Maybe someone else has some ideas, but I'm at a loss for suggestions .
 
You have told us what you don't want - how about telling us what you DO want.
In all your previous posts you have never mentioned a protein, carb nor vegetable that you do actually eat.
What do you eat?
 
You drive a hard bargain! Okay what about butternut squash for some sweetness, (cooked carrots?) a little honey or maple syrup, just a little (tablespoon maybe), and some herbs if you can have those. Some mild herbs, dill or rosemary maybe ? Add water to the cooked squash, honey, herbs so it is like a sauce, have that with beans and barley.
 
If you grill some vegges, then mix them in with beans and/ or barley, that would add a nice ' grilled' flavor. Not sure if you can have wine or not, but that also would add a nice flavor as well. This is a pic of grilled veggies with wheat berries ( There's also a vegan 'meat' product in there). Granted I probably used onions, garlic and salt, but I also used some wine. Just an idea to add new flavors to a dish.
 

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You have told us what you don't want - how about telling us what you DO want.
In all your previous posts you have never mentioned a protein, carb nor vegetable that you do actually eat.
What do you eat?
and @everyone else. Same thing for breakfast launch and dinner."1 - 4" diameter plate.

For breakfast 1 apple(fruit),1000 milagrams 2 fish oil pills, 2 ounces of chicken(meat) or three pieces of chicken, half cup of 100% rolled steel cut oats(carbs), 50 celeries or less of baby spring mix lettuce, baby spinach, carrots and roasted cauli flower(nutrients). 1/8th of iodized salt per meal(only for flavor temporarily) and 1 teaspoon of extra virgin olive oil per meal. 1 cup of whole milk and 40 ounces of water for drink.

For launch its 2 boiled soy free eggs , half cup 1/2 of plane pecans, half cup of plane Greek yogurt, 50 celeries or less of baby spring mix lettuce, baby spinach, carrots and roasted cauliflower. 1/8th iodized salt and 1 teaspoon of extra virgin olive oil. 40 ounces of water for drink

For dinner it's the same as breakfast except Strawberrys for the fruit(1 cup), no fish oil pills and no milk.
 
I can't comment on the rest of your diet but I do know that your salt intake is rather low. 1/8th + 1/8th = 1/4 tsp. The mineral salt is important and should be around 1 tsp per day per average adult and you are at less than half the recommended daily amount. Of course, I do not know your particulars but unless you have specific health conditions that are warrant by a doctor's advice, perhaps you should go back and have a talk with that nutritionist.
I am not a doctor, nutritionist nor dietician - my comments are strictly just my humble opinion.
 
You can enter your diet into cronometer.com. Log in with an email address and it's free.
Your daily food comes in at about 2000 calories.
40% of your calories from fat, and it is 536% of the required amount needed.
Your protein is 260% of the average required amount needed, which can be hard on your kidneys which filter out the excesses.
You are getting 39.9 g of fiber, meeting and exceeding the 35 grams recommended if you are male (25 grams if you are female).
You are getting 60% of the recommended amount of carbohydrates needed.
Your sodium is 1519 mg or 101% of recommended amount needed. (sodium is in many foods that are processed and naturally in many unprocessed foods)
You can adjust your foods to meet the requirements you need. Best wishes.
 
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