Spices, sweeteners and organic sauces

A sweetener is a sugar substitute that can be added in desserts, water, bread and so on. There are artificial and natural sweeteners; one of the properties of these substitutes is that they tend to concentrate the flavor in less, so it gives the same sensation of sweetness for less product, providing less energy (calories). Currently, artificial sweeteners are used very often in light products, which, among other things, mix maltodextrins (such as sucrose, aspartame, neotame, sucralose, etc.), high-intensity artificial sweeteners to achieve the feeling of sweetness required.

Refined sugar is a really unhealthy and consuming it not only carries severe health problems, but overweight, so they have sought ways to replace it and avoid it whenever possible. The controversy of the light products, on which they are good for health or not is something that handles advertising in many forms, many times the information is manipulated by multimillion dollar companies especially soft drinks, sweets and other distorting products that could be a real risk to health as is the use of these artificial sweeteners, which, among other things, carry an internal imbalance that eventually can be truly harmful to the body.

Molasses: their properties and benefits

Molasses, on the other hand, are natural sweetener extracted from various cereals (rice, barley, corn, etc.), berries, fruits or vegetables by a fermentation process. Of all the sweeteners, they are those taking first place in health and nutrition issues. Molasses is usually much softer, more digestible and certainly nutritious and healthy than any refined sugar or artificial sweetener.

Cane Molasses

The cane molasses, for example, is obtained by extracting the cane juice, which undergoes a process of cooking until water evaporates and concentrates the natural sugar in fruit. It tastes like licorice, and has much more nutrition than refined sugar or artificial sweetener. The darker the molasses, most taste and will have more nutrients. The molasses can be used as a sweetener for teas, smoothies, juices, water and desserts.

Maple syrup (honey maple)

This honey or maple syrup is extracted from a Canadian and Nordic tree. When not added with refined sugar, it proves to be a special food to nourish the body, clean it and keep it healthy.

Honey bee

This natural sweetener is one of those that contain more nutrition for the body., Rich in iron, sodium and phosphoric acid, essential for nerve cells, helps to revive, maintain youthful function and body organs, has healing, expectorant and cleansing properties (destroys the toxins without damaging the kidneys or tissues) also promotes cell regeneration, and among other things is the ideal resource of antibiotic and germicide.

Rice molasses

This natural sweetener is derived from rice grain. If environmental or quality, should not contain any additives or coloring. This molasses is great for making juices, water or spread on bread or cake filling. This molasses is indicated for celiac because rice is a gluten-free cereal.

Barley molasses

This molasses is very nutritious, though one is very thick and slightly bitter, high in soluble fiber and protein, and contain calcium, phosphorus and potassium. It is highly recommended in diets for growing children, for people with heart problems or nervous system. It goes well in fruit, bread and to preapre smoothies or juices.

Agave syrup (or honey)

This honey and agave syrup is extracted from the cactus, used by the Incas and Aztecs, honey is a nutritious and healthy, has the medicinal property of regulating glucose levels and is rich in fructo-oligosaccharides, which help the smooth running of intestines n general through its direct effects on production of beneficial intestinal bacteria for the body, and it is good stimulating the growth of intestinal flora, so it is considered a probiotic food.

Stevia

It comes from the spray of a plant of the Amazon, is a sweetener that is calorie and its sweetness is more than 20 times the sugar. This sugar is recommended to regulate blood sugar in diabetics or people with hypoglycemia problems.

Note that ...

One must take into account that each natural sweetener has its advantages and disadvantages, in some cases health. For example, molasses from cereals such as wheat or barley  are not recommended for celiacs and diabetics and should use it caution or avoid some of these sweeteners, like molasses. The best thing is without doubt consulting a professional.

For those who like good and healthy food, cuisine of India is a very good option. The Hindu meal is the result of the diversity of cultures that have enriched, and most of the seasoning of their dishes is closely related by significant usage of spices and almost artistic. Moreover, Hindu food is characterized by the use of a variety of vegetables and styles to prepare in each locality.

Potatoes stuffed with vegetarian meat

Ingredients

• 2 large potatoes, peeled and diced
• 2 tablespoons of chopped chives
• 1 clove of garlic
• 1 green chilli chopped seeded
• A quarter of a kilo of vegetarian meat (picadillo or equivalent)
• 2 tablespoons of ghee or butter
• 1 teaspoon of brown sugar
• 1 tablespoon of lemon juice
• 2 tablespoons of chopped cilantro leaves
• Black pepper for seasoning
• 2 teaspoons of garam masala
• 2 tablespoons of chickpea flour
• 1 package of medium papads unseasoned
• Vegetable oil

Procedure

1. Boil in salted water until potatoes are tender, drain and mash.
2. Cut the garlic, onion and chilli to create a paste and fry with ghee along with the meat until lightly browned.
3. Add sugar, garam masala, whipped potatoes, lemon juice and coriander leaves and season with pepper.
4. Work it until you have a smooth paste, form rolls a little shorter than the diameter of the papads.
5. Start with chickpea flour and cold water a paste; drain and dry.
6. During and at the center of each papad distribute them and brush the rim of the latter with the chickpea paste, roll it over the filling sticking the ends with a fork.
7. Heat some oil and fry the egg rolls in batches until crispy and golden.
8. Remove them let them drain.
9. Serve piping hot accompanied by spicy mango chutney and garnish with chopped scallions or cilantro.

Prawn curry

Ingredients

• 1 kilo of prawns
• 3 cloves of garlic
• A piece of ginger root
• 4 scallions, sliced
• 2 green chillies
• 3 tablespoons of oil
• 1 cup of chopped cilantro leaves
• 1 tablespoon of ground coriander
• A pinch of mustard seeds
• A cup of coconut cream
• Half a teaspoon of fennel seeds

Procedure

1. Peel the prawns.
2. Chop the garlic to decrease along with ginger, scallions and chopped chillies, seeded to create a paste, linking it with the oil.
3. Put the pasta in a saucepan and cook for 3 minutes.
4. Add the mustard seeds, ground coriander, fennel and coconut cream leaving everything cook for 5 minutes.
5. Add spice mixture to a glass of water and let it cook uncovered over medium heat and for 5 minutes.
6. Add the prawns and keep stirring until they turn pink and tender.
7. Add the chopped coriander leaves, stir and serve immediately with steamed rice

Peppermint Water

Ingredients

• 50 grams of fresh peppermint
• 2 chives
• 1 green chilli
• 1 clove of crushed garlic
• 1 teaspoon of sugar
• 2 tablespoons of lemon juice
• 1/2 teaspoon of salt

Procedure

1. Grind green chilli, chives and mix with the sugar, salt, garlic and lemon juice.
2. Cover and chill in the refrigerator for 1 hour, garnish with thin slices of lemon and chives

Puratti vegetables

Ingredients

• 2 cups of green beans
• 1 cup of green bananas
• Salt
• Oil

Procedure

1. Soak bananas in hot water with turmeric. Drain well and cook with salt.
2. Cook the beans separately in little water.
3. Heat a pan and sauté the beans in the oil without water (drain the green beans).
4. Stir for a minute and add the bananas.
5. Sauté until its color is gold.

Spicy pea soup

Ingredients

• 5 large ripe tomatoes chopped
• 1 clove of crushed garlic
• 2 teaspoons of ground cumin
• 2 tablespoons of butter
• 1 large onion into very thin slices
• A pint of water
• 2 teaspoons of ground coriander
• 1/2 teaspoon of fennel seeds
• 2 bay leaves
• 1 tablespoon of chopped fresh mint
• 1 green chilli
• 250 grams of frozen peas
• 400 ml. of coconut cream
• 1 tablespoon of sugar

Procedure

1. Cook the tomatoes in simmering water, remove and crush in a blender.
2. Heat in a saucepan over medium heat and ghee, fry the garlic and onion until soft.
3. Add the cumin, coriander, fennel seeds, chilli and bay leaves and stir for 2 minutes.
4. Pour the coconut cream and crushed tomatoes and bring to a boil.
5. Reduce heat and add the peas until tender.
6. Remove the bay leaf, put the sugar and mint and add salt and pepper.
7. Serve with chapattis well toasted and smeared with ghee.

Herbs and spices are a great little "touch" that makes all the difference in the taste of a dish. Knowing how to use them wisely to make a stew, a soup, sauce and even a dessert transports palate to special feelings.

The list of herbs is long, here are some of the best known so you know some of their secrets. We also added some properties to be able to use them also when certain diets are required.

Oregano

This herb is good on steamed vegetables, especially combined with zucchini, tomato, pasta and poultry seasoning. It is an herb aperitif.

Parsley

A delicious touch of parsley goes well especially with fresh salads, in sauces and dressings, combines well with seafood and cheeses. Some of its properties are that it is an herb that contains plenty of iron and manganese, ideal in cases of diabetes and for treatment of gallstones. It is a great deodorant, fights bad breath.

Garlic

One of the kings of that taste, very versatile in the kitchen, great for making any sauce or dressing, goes well with all vegetables, seafood and meats, including beef and soybeans. Garlic has many varieties, white is the most common, it has a strong flavor and aroma. Purple variety is named because of the color; this variety is more tender than normal garlic. Garlic also is an ingredient for healthy muscle, among other things, reduces blood pressure, sugar and cholesterol, helps to combat nervous system problems such as stress and depression, as well as increasing the body's defenses, preventing of certain fungi, viruses and bacteria. Very useful in cases of respiratory system disorders such as asthma, bronchitis, cough, etc. When buying garlic, avoid buying the yellow and hollow head that indicate they are older.

Black pepper

Pepper is not recommended because it irritates the liver easily.

Salvia

A Mediterranean herb, aromatic and very useful in the kitchen. It goes well for soups, seafood, salads and vegetarian dishes such as steamed vegetables. Used to flavor butter and cheese and is used to prepare delicious pasta.

Thyme

This relish goes well in salads, soups, broth or tomato sauce and to dress salads and vegetables. Thyme is very good for tract, also has antiseptic properties, reduces phlegm and helps in cases of bronchitis and cough.

Turmeric

Goes well with salad dressings, salads, soups, creams, fish and seafood. It is a good dye. It also has carminative properties, it is a good stimulant and expectorant, also helps protect the gallbladder.

Mustard

Goes well on fresh cabbage salad in green vegetables and potatoes. Used in moderation, is well smeared onto bread and sauces and dressings on vegetables, meats and fish. Mustard has cough and anti-rheumatic properties.

Basil

One of the most precious herbs in the kitchen, which is considered indispensable by the best gourmet. It is a sweet and fragrant herb, taste stronger in summer. Its scented leaves are used mainly in Mediterranean cuisine, there are about 40 types of basil.  Leaves are used only fresh or dried. Fresh leaves can be used whole or finely chopped on salads or to prepare sauce and toppings. It is very versatile in the kitchen, fits in egg-based preparations. It is ideal for fish (especially mullet and lobster), on steamed vegetables, and to prepare tomato sauces (tomato). The dried leaves are used for the preparation of juices, casseroles, cream, casseroles and soups.

Bay Leaves

This herb gives a peculiar flavor to soups, tomato sauces and to dress salads and steamed vegetables.

Dill

Dill seed is used to prepare sauces, cream, buttermilk and / or butter. Goes well on vegetables such as cabbage, turnips and beans. It is particularly useful for preparing delicious sauces, dressings and salads, especially those leading avocado, cucumber and / or cabbage. This herb helps to relax.

Ginger

A root of tangy and very peculiar flavor, a condiment that is used to prepare salads and vegetables mainly with squash and cucumber, but it is also very useful for preparing soups, sauces, beverages and rice . It is used fresh, dried or candied. Diluted and well combined is very pleasant and aromatic. The sheets are light, prepared with vinegar is used in rice dishes and as a garnish. Has refreshing properties, excellent for stimulating the appetite and activate the digestive process. Ginger tea is used to tackle diseases of the throat and vocal cords relief.

Mint

Intense, fresh herb aroma is typical of English cuisine, to prepare lamb, seafood goes well with vegetables and salad with cucumbers, potatoes, peas, etc. It is used both fresh and dry and does not lose its aroma. It is used in Arab cuisine as it is a great salad dressing, meat and vegetables (with beans goes well). Gets along with virtually all herbs and spices in the kitchen.

Sauces and dressings are often a problem for the heart by the large amount of butter, cream, oil, eggs or cheese they require. To reduce fat dressings, a good idea is to use these ingredients.

You can add them to salads, vegetables, fish, lean meats and pastas. One serving of sauce or dressing equals one tablespoon.

Tomato sauce and parsley

Makes 2 cups:

• 1 tablespoon of olive oil
• 1 large onion, sliced
• 1 clove of garlic, crushed
• 6 large tomatoes, peeled and diced
• ½ cup of tomato juice
• 2 tablespoons of chopped fresh parsley
• Freshly ground black pepper

Preparation

1. Heat oil in a pan. Fry the onion and garlic 4-5 minutes, or until onion is tender.
2. Pour tomatoes and juice and simmer for 5 minutes.
3. Add 1 tablespoon of parsley and cook over low heat one hour, or until the sauce thickens and reduces. When you go to serve, add the remaining parsley, and season with pepper.

Curry Chutney

Makes two cups:

• 6 zucchinis, peeled and chopped
• 2 teaspoons of polyunsaturated oil
• 1 onion, chopped
• 1 teaspoon of curry powder
• ½ teaspoon of hot sauce
• 1 tablespoon of chutney or condiments.

Preparation

1. Cook zucchini in water, steam or microwave. Drain and let cool.
2. Heat oil in a nonstick skillet. Fry the curry and onion for 4-5 minutes, or until onion is tender.
3. In a food processor or blender, grind the zucchini, onion mixture, hot sauce, and chutney. Pour into a saucepan and simmer until heated through.

Cheese sauce

Makes 1 cup:

• 1 cup of skim milk
• Nutmeg
• 1 tablespoon of cornstarch dissolved in 2 teaspoons of skimmed milk
• 1 tablespoon of Parmesan cheese
• Black pepper, freshly ground.

Preparation:

1. Heat the milk with nutmeg, and as it boils, add the flour mixture, whisking. Simmer for 10 minutes, stirring constantly.
2. Add cheese, stirring constantly and cook another 2 minutes. Season to taste with pepper.

Apple dressing

Use this dressing instead of traditional French one, or to accompany a rice salad.

Makes 1 ½ cups:

• 1 cup of unsweetened orange juice
• 3 tablespoons of apple cider vinegar
• 1 clove of garlic, crushed
• 1 tablespoon of chives, finely chopped
• 2 tablespoons of fresh parsley, finely chopped
• Freshly ground black pepper

Preparation

1. In a screw-top jar, empty apple juice, vinegar, garlic, chives and parsley. Season with pepper to taste. Cover and shake well.

Lemon Garnished with mint

Makes 1 cup:

• ¼ cup of low-fat plain yogurt
• 1 clove of garlic, crushed
• 2 tablespoons of lemon juice
• 2 tablespoons of chopped fresh mint
• Freshly ground black pepper

Preparation

1. Empty into a bowl the yogurt, garlic, lemon juice, mint and pepper.
2. Mix until blended.

Tofu Mayonnaise

This delicious mayonnaise is an alternative that does not contain cholesterol.

Makes 1 ½ cups:

• 25 grams of tofu (bean curd)
• 1 teaspoon of Dijon-style mustard
• 2 tablespoons of apple cider vinegar
• ½ cup of olive oil
• Freshly ground black pepper

Preparation

1. Grind in a food processor or blender the tofu, mustard and 1 tablespoon of vinegar.
2. Without stopping the machine, slowly add 2 tablespoons of oil and 1 tablespoon of vinegar then. Repeat until you get out of oil and vinegar.
3. Season with pepper to taste.

The dipping sauces are the finishing touch to many dishes. The secret to a perfect sauce or dressing properly is knowing how to combine certain ingredients and in adequate amounts. The sauces are very easy to make and do not take much time, so you can experiment with these new recipes as there is nothing like making your own sauces and add the personal touch.

Tofu sauce

Ingredients

• ½ tofu ( 250 gr. ) .
• Half a cup of soy sauce.
• 2 tablespoons of
• Juice of 2 lemons .
• 1 clove of garlic.

Preparation

1. Mix the ingredients and put them through the blender.
2. Add salt and pepper if necessary.

Green Tomato Salsa

Ingredients

• Half a kilo of tomatoes
• A piece of onion
• 2 cups of vegetable broth
• A clove of garlic
• Salt to taste
• A sprig of parsley

Procedure

1. Blend everything .
2. Put in a pan with oil and cook for 10 minutes over medium heat
3. Add a pinch of sugar if it tastes bitter .
4. This sauce is ideal with pizza, quesadillas, pita bread , etc. .

Ginger Sauce

Ingredients

• 3 tablespoons of water.
• 1 tablespoon of soy sauce.
• 1 tablespoon of ginger juice .

Preparation

1. Grate the ginger root and squeeze by hand to drop the juice.
2. Mix everything , stir well . Ideal for salads or tempura.

Yogurt and Mint Sauce

Ingredients

• 4 unsweetened of natural yoghurts
• 1 small green pepper .
• 1 onion .
• Fresh mint .
• Salt to taste and a pinch of brown sugar

Elaboration

1. Whisk the yogurt and add the onion, pepper and mint , finely chopped previously .
2. Leave to soak for a while before serving.
3. This sauce is good for salads such as spinach , lettuce or sprouts .

Vinaigrette sauce

Ingredients

• 3 tablespoons of olive oil (can also be sunflower ) .
• 1 tablespoon of wine vinegar (can also be apple cider vinegar ) .
• A pinch of sea salt and other of freshly ground black pepper.
• OPTIONAL: a little minced garlic , chopped parsley, tomatoes, chives , dill or mustard .

Elaboration

1. Finely chop the optional ingredients if you have chosen.
2. Add the vinegar, oil , salt and pepper and mix everything together.
3. Some people grind it all together in a blender.