Mediterranean Diet sauces

Homemade Mayo

Ready in about: 5 minutes | Serves: 10

Ingredients

7 oz Olive oil
1/2 cup Milk
1 tsp Sugar
1 tbsp Mustard
1 tbsp Lemon juice
Salt, to taste

Directions

Add all ingredients except lemon juice in one measuring cup.
Beat the blender until a thick white mass is formed, about 3-4 minutes.
Add lemon juice while continuing to beat.

Nutritional info per serving (1 tbsp): Calories: 102 Kcal
Fat: 12.1 g. | Protein: 0.4 g. | Carbs: 0.1 g.

Pesto

Ready in about: 10 minutes | Serves: 10

Ingredients

4 fl. oz Olive oil
2 oz Green Basil
2 oz Parmesan
2 Garlic, clove
1 tbsp Pine nuts
Salt, to taste

Directions

Basil wash and dry. Cut garlic cloves into large pieces. Grate the parmesan. Mix all ingredients in a blender until smooth. Add olive oil to taste.

Nutritional info per serving (1 tbsp): Calories: 81 Kcal
Fat: 8.7 g. | Protein: 1.5 g. | Carbs: 0.3 g.

Italian Salad Dressing

Ready in about: 5 minutes | Serves: 10

Ingredients

3 tbsp Olive oil
1.5 Balsamic vinegar
1 Garlic, clove
Salt and Pepper black ground, to taste

Directions

In a small jar, mix olive oil, vinegar, chopped garlic, salt, and pepper. Close the lid and shake well.

Nutritional info per serving (1 tbsp): Calories: 86 Kcal
Fat: 8.8 g. | Protein: 0.1 g. | Carbs: 1 g.

Cheese Sauce

Ready in about: 5 minutes | Serves: 10

Ingredients

1 lb. Chicken broth
4 oz Cheese
2 oz Butter
1 tbsp Wheat flour
Ground cumin, pinch

Directions

Fry the flour in butter, then dilute with broth or milk.

Add ground cumin, salt, grated cheese and simmer for a few minutes.

Nutritional info per serving (1 tbsp): Calories: 11.3 Kcal
Fat: 1.1 g. | Protein: 0.3 g. | Carbs: 0.3 g.

Guacamole

Ready in about: 45 minutes | Serves: 10

Ingredients

1 Avocado
3 Green chili pepper
1 Bell green pepper
1/2 Onion
1/2 Tomato
1/2 tsp Lemon juice
4 Coriander Seeds
Salt, to taste

Directions

Finely chop the onion, green pepper, and tomato. Coriander seeds are crushed in a mortar or directly on the cutting board with the flat side of a knife.

Divide the avocado in two, remove the bone. Spoon pick the flesh from the rind and put in a bowl. Fork crumble the pulp. Add onion, pepper, chili, tomato and coriander, salt and mix the lemon juice so that the vegetables do not lose color.

Mix everything well, put in a serving cup. Cover with foil and refrigerate.

Remove the chili peppers before serving. This hot sauce is great for cold meats or as an appetizer with crackers.

Nutritional info per serving (1 tbsp): Calories: 13 Kcal
Fat: 1.1 g. | Protein: 0.3 g. | Carbs: 1 g.

Garlic Sause

Ready in about: 15 minutes | Serves: 10

Ingredients

1 cup Chicken broth
1 Garlic, clove
1 tbsp Wheat flour
1 tbsp Vinegar
1 tsp Butter
Salt, to taste

Directions

Fry the butter and flour in a pan over medium heat. Add broth. Salt, add vinegar. Smash the garlic in the mortar, add to the mixture.

Boil the sauce, stirring constantly, in a small saucepan over low heat for 10 minutes. The sauce is very good for boiled meat, fish or poultry.

Nutritional info per serving (1 tbsp): Calories: 9 Kcal
Fat: 0.4 g. | Protein: 0.2 g. | Carbs: 0.9 g.