Sauces, Chutneys & Marinades
Add flavour and texture to a meal with Sauces & Chutneys; tenderize and flavour meat and fish with Marinades.
Making your own sauces, chutneys & marinades lets you control the ingredients - no chemicals or preservatives!
All recipes are for 4 servings
Making your own sauces, chutneys & marinades lets you control the ingredients - no chemicals or preservatives!
All recipes are for 4 servings
Sauces
Arrabbiata (with Bacon) Sauce
for pasta 1 Tbsp butter 1 Tbsp light olive oil 125g back or streaky bacon, diced Tomato Relish (see below) chillies, to taste (optional) Melt the butter and olive oil in a medium saucepan over a high heat. Add the bacon and stir-fry until browned. Stir in the Tomato Relish, bring to a quick boil, turn down the heat immediately and simmer for 2 mins. Add chillies to taste and simmer for a further 2 mins. Basil Pesto
for pizza, pasta, soups & fish 1 handful fresh basil pinch of salt 5 Tbsp extra virgin olive oil Pound the basil in a pestle & mortar with the salt. Slowly add the olive oil to make a thickish paste. Black Cherry Sauce
for ice-cream (& to top other desserts!) 425g tin stoned black cherries with syrup 1 tsp castor sugar Simmer the cherries, syrup & sugar in a saucepan until the liquid has halved. Bolognaise Sauce
for pasta 2 Tbsp light olive oil or coconut oil 1 Tbsp butter 1 large onion, peeled, halved & sliced 1 green pepper, diced 500g lean mince, beef or ostrich 2 tsp barbeque spice 2 tsp finely chopped garlic 1 tsp finely chopped chillies (optional) 1 tsp paprika paste (or ½ tsp powder) 1 Tbsp tomato paste 50ml water 400g tin peeled & diced Italian tomatoes with juice freshly ground salt & pepper, to taste 1 tsp cornflour or Bisto or Brown Onion Soup Mix (Banting/LCHF) a few drops of gravy browning, to colour In a large frying pan on a high heat, melt the olive oil & butter and fry the onion & green pepper until soft & golden brown. With a slotted spoon, remove from the pan into a separate bowl. In the same pan, stir-fry the mince with the barbeque spice until browned and free of all lumps. Return the onions and green peppers to the pan and stir in the garlic, chillies, paprika and tomato paste, and continue turning and frying for 1 min. Stir in the water and tin of tomatoes with the juice. Season with salt & pepper. Bring to a boil, reduce the heat, cover and simmer for 40 mins. If necessary, thicken the sauce by dissolving the cornflour or Bisto in a little water and slowly adding a little at a time to the bolognaise while stirring, until the desired consistency has been reached. Add a little gravy browning to colour if needed. Cheese Sauce
refer White/Cheese Sauce and LCHF Cheese Sauce below Creamy Alfredo Sauce
for chicken, vegetables or pasta 250g cream cheese (full fat) ¾ cup fresh cream ¼ tsp white pepper ¼ tsp salt ¼ tsp nutmeg ½ tsp freshly chopped garlic ½ cup cheddar or parmesan cheese, grated 1 tsp freshly chopped parsley water, if necessary In a small saucepan over a medium heat, whisk in the cream cheese, cream, pepper, salt, nutmeg & garlic until smooth. Stir in the grated cheese until melted and the sauce is smooth. Fold in the parsley. If the sauce is too thick, add 1 tsp water at a time to thin to the required consistency. Creamy Mustard Sauce
for steaks, chops or chicken (using juices from the pan, or 2 Tbsp butter & 1 Tbsp olive oil) 75g finely sliced spring onions 125ml dry white wine 125ml chicken stock 250ml fresh cream 2 Tbsp Dijon or Cape mustard 2 Tbsp freshly chopped parsley In a large frying pan, over a medium heat, melt the butter & olive oil. Stir in the spring onions & cook for 1 min. Turn up the heat to high & stir in the wine while deglazing the pan. Stir in the stock and continue cooking until the juices have reduced by half. Stir in the cream and continue cooking until the juices have again reduced to form a thick sauce. Remove from the heat & stir in the mustard & parsley. Flavoured Butter/s
for anything! Beat 100g unsalted soft butter with a wooden spoon until smooth & creamy. Beat in any of the following: * 1-2 tsp finely chopped garlic and 2 Tbsp freshly chopped parsley * 8-10 shredded basil leaves and 1 Tbsp chopped sun-dried tomatoes * 2-3 Tbsp freshly chopped mixed herbs, salt & ground black pepper, to taste Roll the flavoured butter in cling film into a sausage shape & twist the ends. Store in the fridge for 1 week or freezer for 1 month. Guacamole
for wraps, hamburgers, steaks or even as a dip for crisps 2 avocados, peeled & mashed (400g pulp) 1 small onion, peeled & diced 1 tsp finely chopped garlic 1 Tbsp extra virgin olive oil ½ tsp balsamic vinegar 1 tsp lime or lemon juice freshly ground salt & black pepper ¼ tsp finely chopped chillies (optional) Blend all ingredients together well. Horseradish Sauce
for beef or ostrich 250g sour cream or crème fraîche 2 Tbsp freshly grated horseradish (or bottled prepared horseradish) ½ tsp green onion seasoning In a bowl, mix the cream, horseradish & green onion seasoning together well. Hot Chocolate Sauce
for ice-cream 100ml fresh cream 250g Bar-One or Toblerone chocolate Add the cream to a large microwaveable jug. Break up the chocolate into smaller pieces into the same jug. Heat in the microwave on high for about 2-3 mins, stirring every 30 secs, until fully blended, smooth & hot. If necessary, the sauce can be re-heated in the microwave in the same way. Japanese Mayonnaise
for fish (tuna) & fried chips 6 Tbsp natural mayonnaise 2 tsp wasabi paste (or to taste) In a small serving bowl, blend the mayonnaise & wasabi together well. LCHF Cheese Sauce
for pasta & vegetables 125g cream cheese (full fat) 2 Tbsp butter 75ml cream 1 Tbsp water ¼ tsp salt ¼ tsp white pepper ¼ tsp cayenne pepper ¾ cup Cheddar cheese, grated In a small saucepan over a medium heat, whisk in the cream cheese, butter, cream, water, salt, white pepper & cayenne pepper until smooth. Stir in the grated cheese until melted and the sauce is smooth. If the sauce is too thick, add 1 Tbsp water at a time to thin to the required consistency. Mint Sauce
for lamb 4 Tbsp freshly chopped mint leaves 2 pinches of salt 3 Tbsp red wine vinegar 1 Tbsp hot water Mix all the Mint Sauce ingredients together well in a small bowl or jar. Mushroom Sauce
for beef steaks (using juices from the pan, or 2 Tbsp butter & 1 Tbsp light olive oil) 500g fresh button mushrooms, halved ground black pepper 2 tsp English mustard powder 2 tsp finely chopped garlic 4 tots brandy 1 Tbsp self-raising or cake flour or Onion Base Mix (Banting/LCHF) 500ml fresh or long-life cream, whipped Use the same frying pan in which you fried the steak (retaining the juices), or melt the butter & olive oil in a clean frying pan. Over a high heat, fry the mushrooms until brown and soft. Season with ground black pepper and the mustard. Stir in the garlic. Add the brandy and set alight. Once the flame has extinguished, stir in the flour and cook for 1 min. Fold in the cream and cook for a further 3 mins. Peach Sauce
for desserts 400g tin peach slices, drained & chopped 1 Tbsp peach schnapps Purée the peaches & schnapps and pour into a jug. Pepper Sauce
for beef steaks (using juices from the pan, or 2 Tbsp butter & 1 Tbsp light olive oil)) 1 tsp English mustard 1 tsp self-raising/cake flour (2g carbs) 2 tots brandy 250ml fresh cream, whipped Use the same frying pan in which you fried the steak (retaining the juices), or melt the butter & olive oil in a clean frying pan. Over a high heat, quickly stir in the mustard & flour, toss in the brandy and set alight. Once the flame has extinguished, and on a gentle heat, stir in the fresh cream and cook for 3 mins. Portuguese Peri-Peri Sauce
refer to Marinades Tomato Onion Mush
for breakfast, pasta, hamburgers & boerie rolls 1 large onion, peeled, quartered & sliced 1 Tbsp light olive oil or coconut oil 1 Tbsp butter 1 tsp finely chopped garlic ¼ tsp dried basil ¼ tsp dried origanum 3 ripe tomatoes, diced ½ tsp finely chopped chillies (optional) 1 tsp paprika paste (or ½ tsp powder) 1 Tbsp tomato paste 1 tsp barbeque spice 400g tin peeled & diced Italian tomatoes with juice freshly ground salt & pepper, to taste In a large frying pan on a high heat, melt the olive oil & butter and fry the onion for 2 mins until soft and golden brown. Add the garlic, basil, origanum & diced fresh tomatoes and fry for 2 mins. Stir in the chillies, paprika & tomato pastes and barbeque spice, and continue frying for 1 min. Add the tin of tomatoes with the juice and stir. Bring to a boil, reduce the heat and simmer uncovered for 20 mins. Add salt & pepper to taste. Tomato Relish
for anything!! 200g fresh tomatoes, peeled & diced 1 onion, peeled & diced 2 tsp finely chopped garlic 1 tsp salt ½tsp smoked paprika powder 2 tsp tomato paste 1 tsp finely chopped chillies 175ml brown spirit vinegar 1 tsp freshly ground black pepper Add all ingredients to a saucepan and after initially bringing to a boil, turn down to a low heat and simmer until mixture thickens and shines. Gently mash to desired consistency. Bottle into a hot jar (heated in hot water) and seal immediately. Allow to cool before using and refrigerate once opened. White Sauce (Bechamel)
for creamy soup bases, lasagne, macaroni & cheese, moussaka, soufflés, casseroles, gratins 100g butter 75g self-raising or cake flour 900ml milk salt, pepper & ground nutmeg, to taste On a medium-high heat, melt the butter in a large saucepan and whisk in the flour. Cook for 1 min. Gradually stir in the milk, whisking continually while bringing to a gentle simmer until the mixture is smooth and has thickened. Season to taste with salt, pepper & nutmeg. Cover until ready to use to prevent a skin forming. White/Cheese Sauce
for vegetables 2 Tbsp butter 2 Tbsp self-raising or cake flour 500ml milk For Cheese Sauce only... 100g Cheddar cheese, grated Over a medium-high heat, melt the butter in a saucepan and whisk in the flour. Slowly add the milk while continuing to whisk and cook until the sauce is thickened and glossy. Fold in the grated Cheddar cheese to make a Cheese Sauce |
Chutneys
Chilli Chutney
as an accompaniment to anything! 200g finely chopped chillies (refer to the Chilli Hotness guide) 1 onion, peeled, halved & sliced 2 tsp finely chopped garlic 1 tsp salt ½ tsp cayenne pepper 2 tsp minced ginger 2 Tbsp extra virgin olive oil 175ml white spirit vinegar ½ tsp freshly ground black pepper Add all ingredients to a saucepan. Bring the mixture to a boil, turn down to a low heat & then simmer gently for about 40 mins until thickened & shiny. Gently mash to desired consistency. Bottle into a hot jar (pre-heated in hot water) and seal immediately. It is best to mature the chutney for 24 hrs before use. Once cooled, the chutney can be kept in the fridge for up to 3 months. Cranberry Chutney
for cheese (especially baked brie or camembert) 1 cup cranberries, fresh, frozen or dried 4 Tbsp soft brown sugar or 1 tsp stevia (powder) or 1 Tbsp xylitol 1 Tbsp water (or 2 Tbsp water with dried cranberries) 2 Tbsp finely sliced spring onion 2 tsp lime juice (or lemon juice) 1 jalapeño pepper, de-seeded & finely chopped freshly ground salt & pepper to taste In a saucepan, bring the cranberries, sugar & water to a gentle boil, reduce the heat & simmer for 10 mins, stirring occasionally. Fold in the spring onion, lime juice & finely chopped jalapeño, season with salt & pepper and remove from heat. Set aside to cool slightly (left-over chutney can be kept in a sealed jar in the fridge). |
Marinades
Barbeque Marinade
for beef ribs & steak 1 onion, peeled & grated 8 Tbsp brown spirit or red wine vinegar 6 Tbsp tomato sauce 4 Tbsp soya sauce 1 tsp salt 4 tsp Worcester sauce 2 tsp English or wholegrain mustard 1 tsp finely chopped garlic ½ tsp finely chopped chillies (optional) ½ tsp freshly ground black pepper In a large flat casserole dish, mix all ingredients together well. Press the meat into the marinade, turning over & coating well. Marinade for at least 30 mins while occasionally turning the meat. Chicken Curry Marinade
for all cuts of chicken 125ml Greek or natural yoghurt ½ tsp lemon juice ½ tsp turmeric 1 Tbsp coriander powder ½ tsp cumin powder 1 tsp green curry paste In a large bowl, mix all the ingredients together well. Mix the chicken into the marinade, coating well, and leave for 10 mins. Coke Marinade
for beef fillets or steaks 4 Tbsp light olive oil 1 Tbsp barbeque spice 1 Tbsp braai & grill seasoning 50ml coke In a large flat baking dish, prepare the marinade by pouring in the olive oil and adding the barbeque spice and braai & grill seasoning. Mix well and stir in the coke. Roll the steak in the marinade & coat thoroughly. Marinade for at least 30 mins while turning the steak occasionally. Lamb Chop Marinade
for grilled lamb chops 6 Tbsp light olive oil 1 tsp rosemary & olive seasoning 1 tsp green onion seasoning 1 tsp barbeque spice 1 tsp finely chopped garlic 1 tsp Worcester sauce In a deep roasting dish, mix together the olive oil, spices, garlic & Worcester sauce. Add the chops to the dish coating each chop well. Marinade for at least 15 mins. Portuguese Peri-Peri Sauce (Marinade)
for all cuts of chicken 4 Tbsp finely chopped chillies, preferably Piri Piri (African bird's eye) or Habanero 2 tsp dried chillies 4 Tbsp finely chopped garlic 180ml light olive oil 4 tsp minced ginger 60ml lemon or lime juice 2 tsp salt 2 tsp black pepper 3 Tbsp smoked paprika 120ml white wine vinegar 60ml Worcester sauce Blend all ingredients together well, bottle & refrigerate for at least 24 hrs before using. Can be kept in the fridge for 3 months. Shake occasionally & always before using. Tuna Marinade
for tuna steaks (or a block) 2 Tbsp soya sauce 1 tsp finely chopped garlic 1 tsp minced ginger 1-2 tsp wasabi paste 1 Tbsp lemon or lime juice 1 tsp finely chopped chillies 1 tsp honey or white sugar or a pinch of stevia 2 Tbsp extra virgin olive oil ½ tsp freshly ground black pepper Mix the marinade ingredients together well in a dish able to accommodate the tuna. Place the block of tuna (or steaks) in the bowl with the Tuna Marinade and marinade for at least 1 hr while rotating the tuna every 15 mins. |
