What Is Tzatziki?

Tzatziki sauce is a Greek and Turkish based dipping sauce usually consisting of goat or sheep yogurt, mixed with fresh herbs, cucumber, lemon juice and olive oil. The etymology of tzatziki, which is Greek, is derived from the Turkish word cacık found in an 1876 Ottoman dictionary literally meaning “an herb salad with yogurt.” So this tasty nutrition-rich cucumber sauce has been around for a while and is the perfect sauce for your next Middle Eastern inspired dish.

Traditionally, in Mediterranean diet cuisine, tzatziki is served as a dip for grilled meat, such as gyros or chicken souvlaki. You can use it as a sauce for dipping vegetables or slathering on a Mediterranean salad. This tzatziki recipe is extremely versatile, you’ll want to dip everything in it. Not only is it delicious, but your gut will thank you for it.

How to Make Tzatziki Sauce

This gyro sauce is so easy to make and kid-friendly. All you need is a blender and your tzatziki sauce will be ready to go! To keep this tzatziki sauce recipe traditional, I used goat yogurt as the base. I prefer goat yogurt to cow’s milk yogurt since it’s easier to digest and doesn’t contain any frightening hormones or corn-fed milk.

Goat kefir or sheep yogurt would also be an excellent replacement for cow’s yogurt. Fermented goat’s milk is an great source of probiotics, making it a gut-friendly food and anti-inflammatory ingredient. Add goat yogurt to a blender and set aside.

Peel and chop a cucumber and add to the blender. Cucumbers are great for detoxing, aiding in weight loss and are super hydrating. Perhaps you’ve tried my Detox Cucumber Soup?

I added extra virgin olive oil, which is an excellent source of healthy fat and anti-inflammatory as well. Just make sure to find real olive oil in a dark glass bottle and preferably organic. Add in lemon juice, fresh dill and garlic cloves as well as sea salt into the blender.

Not only are your taste buds going to thank you, but your body is receiving so many health benefits from all these fresh herbs and vegetables. Blend your yogurt dip on high until all is well combined.

Top the tzatziki sauce with some smoked paprika for extra flavor, antioxidants and eye appeal and dip (especially into falafel) to your heart’s content.

Dishes that go well with tzatziki sauce include:

• Chicken souvlaki
• Falafel
• Mediterranean grilled lamb chops
• Salmon patties
• Grilled eggplant
• Cucumber tomato salad

Tzatziki Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 8
• Diet: Gluten Free

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Tzatziki sauce is a Greek and Turkish based dipping sauce usually consisting of goat or sheep yogurt, mixed with fresh herbs, cucumber, lemon juice and olive oil. It’s as good as it sounds.

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Ingredients

• 8 ounces goat yogurt
• ½ cucumber, peeled and chopped
• ¼ cup olive oil
• ½ lemon, juiced
• 2 tablespoons chopped fresh dill
• 3 garlic cloves
• ½ teaspoon sea salt
• smoked paprika, to taste (optional)

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Instructions

1. In a blender, combine goat yogurt, cucumber, olive oil, lemon juice, fresh dill, garlic cloves and sea salt.
2. Purée on high.
3. Store in a serving bowl and top with smoked paprika, if desired.
4. Serve alongside falafel or fresh cut vegetables.

• Prep Time: 5 min
• Category: Dips, Sauce, Dressings, Appetizers
• Method: Blender or Food Processor
• Cuisine: Greek

Nutrition

• Serving Size: 1/4 cup (56g)
• Calories: 82
• Sugar: 1.6g
• Sodium: 161mg (11% DV)
• Fat: 7.7g
• Saturated Fat: 1.5g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 2.4g
• Fiber: 0.2g
• Protein: 1.3g
• Cholesterol: 4mg

Keywords: tzatziki sauce, tzatziki sauce recipe

The post Tzatziki Sauce: Authentic Greek Recipe appeared first on Dr. Axe.

Not only does the pumpkin spice blend add classic fall flavor to pumpkin (and other foods), the spices cinnamon, ginger, nutmeg and cloves are all powerful antioxidants and have anti-inflammatory properties, so adding this pumpkin pie spice to foods makes them even better for you than they already are.

And speaking of good-for-you foods, pumpkin is loaded with healthful fiber and vitamins, especially vitamin A. When you go shopping, buy unsweetened, organic pumpkin puree in a BPA-free container, or make your own by roasting an organic pumpkin in your oven.

Making your own homemade pumpkin pie spice mix is super-easy. Buy organic ground spices if at all possible and feel free to tweak this recipe to suit your personal preferences.

Why Make Your Own Pumpkin Pie Spice?

Sugar, spice and everything nice; well, that’s just NOT what pumpkin spice “flavoring” is made of. According to the Institute of Food Technologists, pumpkin spice flavoring is actually made of a lot of high fructose corn syrup and/or cane sugar — plus synthetic chemicals that mimic the taste of pumpkin pie (including things like cinnamic aldehydes for cinnamon, eugenol for clove or allspice, terpenes such as sabinene for nutmeg, zingiberene for ginger and vanillin and cyclotene for the burnt butter or maple notes).

Pumpkin spice flavored syrup may also contain condensed skim milk, the dangerously unhealthy thickening agent carrageenan and assorted unsavory artificial colors and preservatives. No, not nice at all.

How to Make Pumpkin Pie Spice

For this pumpkin pie spice recipe, I recommend only five to six ingredients, all healthy spices. The ingredients include cinnamon, ginger, nutmeg, allspice, cloves and optionally cardamom, which can add another layer of flavor.

Combine all ingredients well and store in a small glass jar with a tight lid.

How to Use

Substitute this pumpkin spice recipe for the spices in your favorite pumpkin pie recipe or our pumpkin bar recipe — just add up the measurements for all the individual spices listed in the recipe and add that much pumpkin spice blend.

You can also sprinkle it into your oatmeal for a tasty start to your day, cook down a batch of spicy pumpkin butter (this makes great gifts), and sprinkle on a pumpkin ice cream or pumpkin cheesecake for dessert.

You can also sprinkle this pumpkin pie spice recipe directly into your favorite beverage, but the result will be more like chai than a commercial pumpkin spice flavored latte or other beverage, which is probably as good thing as it’s healthier for you.

When you have 10 minutes to spare, you can whip up my favorite good-for-you pumpkin spice latte with coconut milk, maple syrup, pumpkin puree, fresh-brewed coffee and this pumpkin pie spice. Yum!

If you tend to be short of time, however, make a batch of pumpkin spice infused syrup to have on hand for quick latte assembly.

In a small saucepan, combine one tablespoon of this pumpkin pie spice recipe, two tablespoons of pumpkin puree and one cup water. Bring the mixture to a boil, then reduce the heat and simmer it very gently for 10 minutes.

Strain the cooked mixture through a cheesecloth or a coffee filter. Mix the flavored water (you should have about a cup; add a little water if you are short) with one cup of raw honey or maple syrup. Stir until the honey or maple syrup dissolves. Store your finished syrup in a covered glass jar or bottle in the refrigerator for up to a month.

Add a shot of pumpkin spice infused syrup to a mug of half coffee, half plant milk (oat, almond or light coconut milk) for a quick and healthy pumpkin spice latte.

Homemade Pumpkin Pie Spice Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 30
• Diet: Vegan

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Pumpkin pie spice appears in recipes all fall-long, but average concoction can include some less than favorable ingredients. Instead, easily make up your own with this these great six spices.

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Ingredients

• 3 tablespoons ground cinnamon
• 2 teaspoons ground ginger
• 2 teaspoons ground nutmeg (fresh-grated is especially good)
• 1½ teaspoons ground allspice
• 1½ teaspoons ground cloves
• ½ teaspoon ground cardamom (optional)

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Instructions

1. Combine all ingredients in a small bowl and mix well.
2. Store in a small glass jar with a tight lid.

• Prep Time: 5 min
• Category: Sauces & Dressings
• Method: Mixing
• Cuisine: American

Keywords: pumpkin pie spice recipe, pumpkin pie spice ingredients, pumpkin pie spice mix, homemade pumpkin pie spice

The post Homemade Pumpkin Pie Spice Recipe appeared first on Dr. Axe.

It’s a shame because homemade gravy is super simple to make. You can have fresh, healthy gravy on the table in just 20 minutes. Next time you’re tempted to reach for the pre-made gravy, turn to this giblet gravy recipe instead. It will compliment your turkey breast perfectly, as well as fit in with the these delicious Thanksgiving side dishes.

What Are Giblets?

If you always purchase your chicken from the bigger chicken producers, you might not see giblets too often, as they’re often discarded before the chickens are shipped to supermarkets.

But chickens from your local butcher and certain brands include giblets. I always choose chickens with giblets, because they’re so useful. Chicken giblets are simply the innards of the chicken, like the gizzard, the neck meat, the liver and the heart, and are usually found in a little bag stuffed in the bird’s cavity.

While giblets aren’t particularly useful for eating (except for the liver), they are fantastic for making giblet broth and, you guessed it, gravy. They add a complex, tasty chicken flavor naturally. Because they’re part of the chicken’s body, giblets also add extra nutritional benefits like vitamins and minerals you wouldn’t get from a pre-made, preservative-rich gravy.

Cooking with giblets also means you’re using the entire bird when cooking, instead of discarding certain bits. It’s a way of cooking much closer to how folks a few generations ago were preparing food and one that minimizes waste.

Related: Are Organ Meats and Offal Healthy to Eat?

Nutrition Facts

One serving (based on 13 total servings) of this giblet gravy recipe contains roughly the following:

• 60 calories
• 4 grams protein
• 4 grams fat
• 1.7 grams carbohydrates
• 1 gram fiber
• <1 gram sugar

I can’t think of a better dressing than this giblet gravy. With only 60 calories a serving, it still packs in four grams of protein thanks to the giblets. When you drizzle this sauce over savory turkey or chicken, you’re in for a protein-rich meal, and you won’t be getting the not-so-good-for-you ingredients found in canned gravies from the store and even some homemade gravy recipes that include so-so ingredients such as cornstarch and chicken bouillon cubes.

Giblet Gravy Goes Best With …

Now let’s talk about what to serve this giblet gravy with. It’s fantastic to have on hand for holidays like Thanksgiving. As I mentioned, it’s excellent with potatoes, but also perfect for serving alongside chicken or turkey. In fact, you can use turkey giblets to make this too.

But you can also get creative with this homemade giblet gravy. It’s a great dressing on roast beef sandwiches. If you have picky eaters, drizzling some of this giblet gravy on top of vegetables can make those carrots and broccoli go down a whole lot more smoothly.

In fact, this gravy is an easy way to sneak in an extra serving of veggies — I’ve used some celery and carrots in it, but you can bulk it up with even more, or add in some zucchini, which has a mild flavor.

And because this giblet gravy is prepared with arrowroot starch and not flour, it won’t upset delicate stomachs. Yes, this giblet gravy recipe is a winner!

How to Make Giblet Gravy

Making giblet gravy is really simple. I usually like doing it while the chicken (or turkey) rests straight out of the oven so I can use the drippings. If you don’t have chicken drippings, grass-fed butter is a good substitute.

Let’s get started. First, in a large saucepan over medium heat, add the giblets, arrowroot starch, meat drippings or butter, shallot, garlic, celery, carrots, cayenne, sage and salt and whisk to combine.

Next, sauté the mixture until the roux thickens, about 2 minutes.

Next, add in the bone broth and let the homemade gravy simmer for about 8–10 minutes, or until the gravy reaches the consistency you like. Serve hot over your favorite dish and enjoy your homemade chicken/turkey gravy! I think you’ll find this gravy makes for one of the most versatile condiments.

I love pouring this over dry brined turkey flavored with my favorite poultry seasonings, rosemary and thyme, with gluten-free cornbread stuffing and next to a sweet potato casserole.

Giblet Gravy Recipe

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• Author: Dr. Josh Axe
• Total Time: 20 minutes
• Yield: 12
• Diet: Gluten Free

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Giblets are loaded with nutrition and are fantastic for making giblet broth and, you guessed it, gravy. They add a complex, tasty chicken or turkey flavor naturally.

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Ingredients

• ½ cup boiled chicken (or turkey) giblets, minced
• 1 tablespoon arrowroot starch
• ¼ cup chicken or turkey drippings or grass-fed butter
• 3 cups chicken bone broth
• ½ shallot, finely chopped
• 2 cloves of garlic, minced
• ¼ cup celery, chopped
• ¼ cup carrots, chopped
• ¼ teaspoon cayenne
• 1 teaspoon sage, chopped
• 1 teaspoon salt

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Instructions

1. In a large saucepan, over medium heat, combine giblets, arrowroot, chicken drippings, shallot, garlic, celery, carrots, cayenne, sage and salt.
2. Sauté until roux becomes slightly thick, about 2 minutes.
3. Add in bone broth and allow to simmer on medium-low for about 8–10 minutes or until the gravy reaches the consistency you like.

Notes

I love pouring this over dry brined turkey flavored with my favorite poultry seasonings, rosemary and thyme, with gluten-free cornbread stuffing.

• Prep Time: 10 min
• Cook Time: 10 min
• Category: Sauces & Dressings
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1/3 cup
• Calories: 52 calories
• Sugar: 0.5g
• Sodium: 433mg
• Fat: 4.3g
• Saturated Fat: 2.5g
• Unsaturated Fat: 1.2g
• Trans Fat: 0.2g
• Carbohydrates: 1.4g
• Fiber: 0.2g
• Protein: 2.2g
• Cholesterol: 38mg

Keywords: giblet gravy recipe, how to make giblet gravy, turkey giblet gravy

The post Giblet Gravy Recipe, for Turkey or Chicken appeared first on Dr. Axe.

Mayonnaise with coconut oil is delicious on all kinds of sandwiches and even as a salad dressing. This is not a vegan coconut oil mayonnaise recipe because it does include eggs, but it’s definitely a Paleo mayo recipe plus is keto-friendly.

Healthiest Varieties of Mayo

Are you looking for a mayonnaise without genetically modified canola oil or even potentially problematic grapeseed oil? Then you’ll definitely want try this mayonnaise made with coconut oil and olive oil that uses the best ingredients, including the healthiest of fats.

As I just mentioned, your typical jar of mayonnaise is often loaded with refined vegetable oils as well as questionable preservatives. Making your own mayonnaise at home can be an inexpensive way to guarantee the quality of this beloved condiment. So how do you make your own mayo? All you have to do is combine several ingredients that you likely have on hand already!

If you have an egg allergy or intolerance, you can also make coconut oil mayonnaise vegan by using this aquafaba recipe in place of eggs. Another healthy option is avocado mayo that includes another healthy fat I love: avocado oil.

To get the most from this coconut oil mayonnaise recipe, make sure to use high quality organic oils and ideally free-range organic eggs. For the pinch of salt, I recommend using a sea salt rather than table salt.

How to Make Coconut Oil Mayonnaise

This homemade coconut oil mayonnaise recipe is super easy even if you’re not typically a culinary master. It’s a quick process too! Making mayonnaise with coconut oil shouldn’t take you anymore than 10 minutes tops.

First, you’ll add the egg yolks, mustard (Dijon is best for flavor!) and lemon juice to a blender. Begin to blend these ingredients on a very low setting and slowly drizzle in the extra virgin olive oil and coconut oil.

Once the oils are well incorporated, you can add the remaining lemon juice. Add salt and black pepper to taste and you’re done! Put your homemade coconut oil mayonnaise into a jar and store it in the refrigerator until you’re ready to spread it on your next delicious meal.

Many people wonder, how long can you keep homemade mayonnaise in the refrigerator? Recommendations vary but it’s most likely best to enjoy your homemade mayonnaise with coconut oil and olive oil within two to three days of making it.  Of course, always keep this homemade mayonnaise with coconut oil (or any mayo for that matter) refrigerated.

Paleo Mayonnaise Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 20 servings
• Diet: Gluten Free

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Can you make mayonnaise with coconut oil? Yes, you most certainly can! Coconut oil mayonnaise, or if you prefer for short coconaise, is a healthy and delicious take on a classic condiment.

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Ingredients

• ½ cup of coconut oil, melted
• 2 egg yolks at room temperature
• 1 teaspoon of Dijon mustard
• 2 teaspoons fresh lemon juice
• ½ cup olive oil
• pinch of sea salt and black pepper

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Instructions

1. If the coconut oil isn’t already liquid, heat up in saucepan on stovetop at low heat.
2. In a blender, add egg yolks, mustard, 1 teaspoon fresh lemon juice and blend on very low setting.
3. Slowly drizzle in the oil while blender is still on low speed.
4. Once oil is well incorporated, add the remaining lemon juice along with salt and pepper, to taste. Re-blend.
5. Place mayo in a jar and store in the refrigerator. Use within a couple of days.

• Prep Time: 5 min
• Category: Condiments, Dressings
• Method: Blender
• Cuisine: American

Nutrition

• Serving Size: 2 teaspoons (13g)
• Calories: 101
• Sugar: 0g
• Sodium: 33mg
• Fat: 11.3g
• Saturated Fat: 5.6g
• Unsaturated Fat: 5.2g
• Trans Fat: 0g
• Carbohydrates: 0.1g
• Fiber: 0g
• Protein: 0.3g
• Cholesterol: 18mg

Keywords: paleo mayo, homemade mayo, coconut oil mayonnaise, mayonnaise recipe

The post Homemade Mayonnaise Recipe with Coconut Oil & Olive Oil appeared first on Dr. Axe.

Too often, sauces and dressings are treated as an afterthought in meals. But really, the right topping can take your meal from good to great. Think: a good aioli sauce to drizzle over crispy sweet potato fries in or a honey mustard dressing to dip chicken into.

What Is Hollandaise Sauce?

Mmm, hollandaise sauce. Though you’ll often find it at upscale breakfast spots, hollandaise sauce is actually incredibly simple to make because of how common the ingredients it requires are. A bare-bones hollandaise recipe is simply an emulsion of egg yolk, lemon juice and butter.

Though it sounds Dutch, hollandaise originated in France. Created in Normandy and named after the French word for “Dutch sauce,” it wasn’t called hollandaise until after World War I. Why? Well, the diary industry shut down in Normandy and chefs decided to create a new rich sauce for food.

It’s quite similar to a béarnaise sauce. You’re probably most familiar with hollandaise sauce over poached eggs in Eggs Benedict, but it’s an incredibly versatile topping. It’s excellent over veggies like asparagus, green beans and Brussels sprouts — and even over chicken and steak.

Best of all, this homemade hollandaise sauce is ready in just minutes. Grab a blender and your ingredients, and you’re ready to go! So, what’s in this hollandaise sauce anyway — and why is this easy hollandaise superior?

Key Ingredients

You’ll notice I’ve added a few extra ingredients. In order to give this hollandaise sauce some extra flavor, I’ve added a small amount of Dijon mustard. The condiment originates from France as well and adds a full flavor to this hollandaise.

Using grass-fed butter adds more nutrition than your standard butter. It’s good for your heart health, full of the good kind of cholesterol and a great source of vitamin A. If you eat dairy, I strongly recommend you make the switch to grass-fed butter.

If you prefer, ghee is an excellent choice in this hollandaise sauce, too. I also strongly recommend it. It’s a type of clarified butter, so you’ll still get that rich taste you expect, but it doesn’t contain lactose or casein, which are the ingredients that make many people sensitive to dairy products. If you are sensitive to dairy, ghee is a great option to try and can be used in this hollandaise recipe without sacrificing flavor.

How to Make Hollandaise Sauce

If you’re ready to spice up your meals, let’s make this hollandaise sauce!

Start by melting the butter or ghee in a small saucepan over medium-low heat.

Then add all of your ingredients into a high-powered blender, including the melted butter. Blend it all up until the hollandaise sauce is well combined.

Go ahead and give it a taste, adjusting as your taste buds see fit. Then start adding hollandaise sauce to your favorite meals! Sunday brunch will never be the same.

Hollandaise Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Gluten Free

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This easy hollandaise sauce recipe is less rich than rival hollandaise sauces but just as flavorful. It pairs perfectly for Eggs Benedict, drizzled over asparagus, used as an artichoke dip, and more.

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Ingredients

• 2 tablespoon grass-fed butter or ghee
• 2 egg yolks
• ¼ teaspoon dijon mustard
• 1 tablespoon lemon juice
• ¼ teaspoon sea salt
• ½ tablespoon water

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Instructions

1. In a small sauce pan, melt the butter or ghee over medium-low heat.
2. Add all the ingredients into a high-powered blender until well combined.

• Prep Time: 5 min
• Category: Sauces
• Method: Blender
• Cuisine: French

Nutrition

• Serving Size: 1 serving (22g)
• Calories: 79
• Sugar: 0.2g
• Sodium: 199mg
• Fat: 8g
• Saturated Fat: 4.5g
• Unsaturated Fat: 3.1g
• Trans Fat: 0.2g
• Carbohydrates: 0.6g
• Fiber: 0g
• Protein: 1.4g
• Cholesterol: 107mg

Keywords: easy hollandaise sauce, hollandaise sauce recipe

The post Easy Hollandaise Sauce Recipe appeared first on Dr. Axe.

Compound butter (or a flavored butter) is essentially traditional butter mixed with ingredients. Most commonly it uses herbs and garlic, but you also even go with a hotter spice like chili pepper or a sweet ingredient like honey.

Let’s dig in.

What Is Compound Butter?

So, if you had to guess, where do you think compound butter came from? France, of course! The original compound butter — Beurre Maître d’Hôtel or the Maitre d’s butter — was traditionally made tableside. It included minced parsley, lemon juice, salt and pepper. It was whipped into this herbed compound better, and the pats were put on top of grilled steak so it’d melt into the red meat as it “rested.” Yum.

As compound butter evolved, other fresh herbs are sometimes incorporated, as well as minced or crushed garlic or shallots. You can even spice it up with chili powder or hot sauce. The idea is to enhance the flavor in various dishes, almost like a sauce.

Besides using them on a protein like steak or grilled fish, they can also be used as a spread for baked goods. It’s also a perfect topping for a baked potato or sweet potato.

It’s one of the more versatile toppings to have in the kitchen. It can be stored in the freezer, so you can simply slice it whenever a dish calls for it. Simple wrap in plastic or parchment paper, and chill until it is firm enough to be sliced.

How to Make Compound Butter

As you can see, there are many different compound butter variations. Ours features the herbs rosemary and chives alongside shallots and Maldon flaky sea salt. What is Maldon sea salt? They are are irregularly-shaped crystals that lend a crunch to your dish along with a not overly salty flavor.

Prepare to be delighted. Here’s how to make herbed compound butter.

Take a stick of butter out of the fridge and allow it to soften at room temperature. While the butter softens, dice up half a shallot and finely chop the rosemary and chives.

When the butter has softened, add the butter, shallot, rosemary, chives as well as sea salt to a food processor. Mix until thoroughly combined and specks of ingredients are shown in the butter.

Scrap the butter onto saran wrap or parchment paper and roll into a log. Refrigerate for at least one hour, but best if chilled overnight. You can also store part of it in the freezer.

Slice off a “pat” for a steak, grilled fish or roasted chicken dish. You can also add on top of a vegetable dish or baked potatoes.

Herbed Compound Butter

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• Author: Holly Darnell, RD
• Total Time: 1 hr 10 min
• Yield: 12
• Diet: Gluten Free

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Description

There are many different compound butter variations. Ours features the herbs rosemary and chives alongside shallots and Maldon flaky sea salt. It’s easy to make and will delight your guests!

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Ingredients

• 1 stick grass-fed butter, unsalted
• ½ shallot, diced
• 2 sprigs rosemary, finely chopped
• 4 chives, finely chopped
• ½ teaspoon Maldon flaky sea salt (or Himalayan)

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Instructions

1. Allow the butter to soften at room temperature.
2. When softened, add the butter, shallot, rosemary, chives and sea salt to a food processor. Mix until thoroughly combined and specks of ingredients are shown in the butter.
3. Scoop the butter onto saran wrap or parchment paper and roll into a log. Refrigerate for at least 1 hour, but best if chilled overnight.

Notes

Besides using it on a protein like steak or grilled fish, it can also be used as a spread for baked goods. It’s also a perfect topping for a baked potato or sweet potato.

• Prep Time: 10 min
• Category: Topping
• Method: Food Processor
• Cuisine: French

Nutrition

• Serving Size: 1 pat (11g)
• Calories: 69
• Sugar: 0.1g
• Sodium: 98mg
• Fat: 7.7g
• Saturated Fat: 4.8g
• Unsaturated Fat: 2.3g
• Trans Fat: 0.3g
• Carbohydrates: 0.3g
• Fiber: 0.1g
• Protein: 0.1g
• Cholesterol: 20mg

Keywords: herbed compound butter, compound butter recipe

The post Herbed Compound Butter Recipe appeared first on Dr. Axe.

Tartar sauce is a condiment or dip that starts out with a base of mayonnaise or aioli and then has other ingredients added to it. Tartar sauce recipes can vary slightly, but most will add relish, onion, herbs and lemon juice.

Like other condiments, tartar sauce is only as good or as healthy as its ingredients, which pretty much always include mayonnaise and sweet relish or pickles. As you may already know, a lot of mayonnaise and pickle brands include unwanted preservatives, flavorings and coloring. Plus, sweet relish or pickles are usually loaded with refined sugar.

This recipe for tartar sauce includes homemade mayonnaise and probiotic-rich homemade dill pickles, which really takes the taste of this sauce to another level. It’s also a Paleo-friendly recipe. Before you keep reading, don’t worry, how to make tartar sauce is not hard, and it’s so worth the effort because homemade tartar sauce always has that freshness and flavor that you just can’t get in any pre-made version.

What Is Tartar Sauce?

Since the 19th century, tartar sauce has been found in various cookbooks. It’s name is said to come from the French name for this condiment: “sauce tartare.”

Tartar (sometimes misspelled as “tarter”) sauce is most commonly paired with seafood, but it really goes great with a lot more than fish sticks or a fish sandwich.

Looking for more delicious tartar sauce combinations? Try using tartar sauce with:

• Baked fish
• Broiled fish
• Fish tacos
• Burgers of all kinds — from grass-fed beef to chicken to veggie
• Sandwiches
• Sweet potato fries
• Baked potatoes
• Salads (as a dressing)
• Vegetable chips such as kale chips or zucchini chips
• Baked vegetable fries

How to Make Tartar Sauce

Why buy tartar sauce from the grocery store when this recipe barely takes any time out of your day? This easy tartar sauce can be made in only five minutes. So how do you make tartar sauce? Well, once you have all of your ingredients ready to go, you simply toss them into a blender or food processor and mix them up.

To prep for this tartar sauce recipe, you’ll want to have your pickles and onions chopped up.

Start putting all of your ingredients into the blender. You can start by putting the solid ingredients like the onions and pickles in first. Now add the garlic cloves.

Next up is the key base ingredient: your homemade coconut oil mayonnaise or a high-quality paleo mayonnaise if you’re pressed for time.

Add the rest of the ingredients, including the fresh dill, lemon juice, maple sugar and freshly ground black pepper. All of your tartar sauce ingredients are now in the blender or food processor. Put it on high until everything is well-combined.

Now, serve and enjoy!

Homemade Tartar Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 12
• Diet: Gluten Free

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Description

This recipe for tartar sauce includes homemade mayonnaise and homemade dill pickles, which really takes the taste of this sauce to another level. It’s also a Paleo-friendly recipe.

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Ingredients

• 2 tablespoons onion, finely chopped
• 3 garlic cloves
• 1 cup Homemade Dill Pickles (or organic dill pickles)
• 1 cup Paleo mayo or 1 cup Coconut Oil Mayonnaise
• 1 tablespoon fresh dill
• 1 teaspoon lemon juice
• 1 teaspoon maple sugar
• ¼ teaspoon freshly ground black pepper

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Instructions

1. Chop up the onion and peel the garlic cloves.
2. Place the onion, garlic and all other ingredients in a food processor or high-powered blender, blending until well-combined.

• Prep Time: 5 min
• Category: Condiments
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 2 tablespoons (35g)
• Calories: 76
• Sugar: 0.4g
• Sodium: 251mg
• Fat: 7.9g
• Saturated Fat: 1g
• Unsaturated Fat: 6.5g
• Trans Fat: 0g
• Carbohydrates: 1.3g
• Fiber: 0.3g
• Protein: 0.3g
• Cholesterol: 6mg

Keywords: homemade tartar sauce, recipe for homemade tartar sauce

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If you’ve been buying gravy from a jar or using a long, complicated recipe, have I got a treat for you. This homemade gravy recipe uses just a handful of ingredients and comes together in minutes on the stove.

Ready to make a delicious gravy? Read on.

Key Ingredients

This easy gravy recipe has just a few ingredients and can be whipped up in a breeze. Here are the main ingredients in my homemade gravy:

• Grass-Fed Butter: The benefits of butter, particularly grass-fed butter, far outweigh common cooking oils like canola. Loaded with healthy fats, high-quality butter has anti-inflammatory, heart-healthy, energy-boosting, appetite-suppressing effects. It also is a good source of healthy HDL cholesterol and vital acids.
• Herbes de Provence: Looking to pack in all the antioxidant benefits of a variety of herbs? Look no further than herbes de Provence. This spice mixture combines all the nutritious benefits of thyme, oregano, basil, marjoram, fennel and rosemary into one super herb powerhouse. It can also include other herbs and spices, including tarragon, mint, lavender, etc.
• Onion: Love them or hate them, there’s no denying the powerful health benefits of onions. High in vitamin C and full of minerals, onions help boost immunity, combat chronic disease, protect the heart, maintain bone strength and so much more.
• Paleo Flour: To keep this recipe gluten-free, I use a Paleo flour blend. This makes the it easier to digest thanks to the blend of almond, arrowroot, coconut and tapioca flours.
• Broth/Stock: You can’t make gravy without some sort of stock. It’s up to you whether you want to make it vegetarian with vegetable broth or opt for beef or chicken stock to add even more flavor and nutrition. It’s totally up to your preferences!

How to Make Homemade Gravy

Begin by melting butter in a saucepan, and then add your chopped nutritious onions. Stir the mixture up until the onions begin softening, and then season with salt and pepper.

Next, add flour to the saucepan, and stir briskly for one minute. Then, add in your preferred stock and herbes de Provence.

If you don’t have a bottle of the herbs handy, you can also make your own herbs de Provence.

Bring all the ingredients to a simmer, and keep cooking until the gravy thickens, stirring occasionally.

How easy was that? If you’re crafty in the kitchen, this is a great base recipe to use.

If you just want a simple gravy that’s vegetarian-friendly and delicious, this is it, too — simply use vegetable stock as your base of choice.

Gravy also freezes well, so you can make several batches of this and keep some on hand in the freezer for busy nights.

Similar Recipes

Here are a few more recipes that either pair well with gravy or offer another homemade gravy option:

• Giblet Gravy Recipe, for Turkey or Chicken
• Shepherd’s Pie Recipe: Healthier Version!
• Slow Cooker Salisbury Steak Recipe (10 Minutes of Prep!)
• Slow Cooker Pot Roast Recipe
• Chicken Pot Pie Recipe

Easy, Healthy Homemade Gravy Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 6
• Diet: Gluten Free

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There are many ways to make gravy. This one is as simple as it gets. Make this easy homemade gravy recipe to add deliciousness in minutes.

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Ingredients

• 1/2 cup (1 stick) butter
• 1 onion, chopped
• 1/4 cup Paleo flour blend
• 2 cups stock, any flavor
• 1/2 teaspoon herbes de Provence
• sea salt and pepper

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Instructions

1. Melt butter in a saucepan over medium heat. Add onions and cook until soft. Season with salt and pepper.
2. Add flour and cook, stirring, 1 minute. Add stock and herbes de Provence, bring to a simmer, and cook until gravy is thickened, 4–5 minutes.

Notes

• You can make this recipe vegetarian by using vegetable stock, and it can be vegan if you replace the butter with a vegan substitute.
• For brown gravy, opt for beef stock.
• For white gravy, start with chicken stock.

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Sauces & Dressings
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1/3 cup
• Calories: 166
• Sugar: 1.4g
• Sodium: 374mg
• Fat: 16.2g
• Saturated Fat: 10.4g
• Unsaturated Fat: 5.8g
• Trans Fat: 0g
• Carbohydrates: 4.6g
• Fiber: 2.1g
• Protein: 1.3g
• Cholesterol: 41mg

Keywords: gravy, homemade gravy, gravy recipe

The post Easy, Healthy Homemade Gravy Recipe appeared first on Dr. Axe.

Apple Butter vs. Apple Jam

Now, you might confuse apple butter with jam, but they aren’t the same. See, jams are made from crushed or chopped fruit that are combined with sugar, pectin to thicken the mix and sometimes lemon juice. It’s all puréed together to eliminate any chunks of fruit.

Fruit butters combine the entire fruit, including the peel, with spices and sugar. Because there is no pectin, the fruit takes longer to cook down. But the added amount of time actually works to your benefit; it’s what puts the “butter” in “apple butter,” as it becomes super spreadable. Yum!

Why Use A Slow Cooker?

That’s why the slow cooker comes in handy for this Crockpot Apple Butter recipe. Instead of having to remain vigilant over a pot on the stove, you can add all the ingredients into the slow cooker and go. And trust me, the smell that will be coming from your slow cooker is better than any scented candle you could burn!

Key Ingredients

So what makes a great homemade apple butter? And what are the best apples for a crockpot apple butter? Like most recipes with few ingredients, the quality of apple is important here. When possible, opt for local, organic varieties. Often a mix a few different kinds provides the best flavor. Softer varieties of apples such as Fuji, Golden Delicious, Jonathan or Jonagold can work well because they cook down faster.

One of the underrated parts of apple butter is the fact that it uses cinnamon and apple cider vinegar, two ingredients that come with a ton of benefits.

The health benefits of cinnamon are impressive. The spice is packed with antioxidants, which help reduce free radical damage and can slow down aging. Cinnamon also contains powerful anti-inflammatory effects, protects heart health and fights infections and viruses. As little as 1/2 teaspoon of cinnamon can really make a difference in your body.

Apple cider vinegar is another natural ingredient that’s beneficial to our bodies. When ingested, apple cider vinegar detoxes your body by balancing pH levels, stimulating the cardiovascular system, bowel mobility and lymphatic drainage. It’s also an effective treatment for acid reflux and heartburn while killing off excess yeast.

That means this apple butter isn’t just tasty, it’s great for your body, too.

How to Make Apple Butter

It’s time to get this slow cooker apple butter going! Start by adding all the ingredients into the slow cooker and let the apple butter recipe cook for the next six hours. Stir every two hours.

Once the slow cooker apple butter is ready, use an immersion blender to blend the apples. No immersion blender? Then blend in batches in a high-powered blender.

Then do a taste test. Add a little maple sugar to sweeten to your liking and stir in. (I prefer mine without any added maple sugar). Then store the apple butter recipe in a mason jar.

This slow cooker apple butter will keep for up to three months in the refrigerator, but I doubt it will last that long!

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Slow Cooker Apple Butter Recipe

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• Author: Dr. Josh Axe
• Total Time: 12 minute
• Yield: 30
• Diet: Vegan

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Description

With autumn in full swing, you might have noticed fruit butters appearing at your local farmers market. Have you tried making one yourself? It’s surprisingly easy  and this apple butter recipe will delight.

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Ingredients

• 10 apples, peeled, cored and sliced
• 1 cup organic apple juice
• ¼ cup apple cider vinegar
• 1 tablespoon cinnamon
• ½ tablespoon ground clove
• 2–3 cinnamon sticks
• maple sugar, optional

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Instructions

1. Place all ingredients in a slow cooker and cook on medium heat for 6 hours. Stir every couple of hours.
2. Turn off the slow cooker and using an immersion blender, blend the apple mixture until smooth. If you don’t have an immersion blender, blend in two batches in a high-powered blender.
3. Optionally sweeten with maple sugar, to taste.
4. Store in a mason jar in the fridge for up to 3 months.

Notes

Apple butter is great on toast, mixed with yogurt, and awesome on a scone.

• Prep Time: 10 min
• Cook Time: 6 hrs
• Category: Sauces
• Method: Slow Cooker
• Cuisine: American

Nutrition

• Serving Size: 1 tablespoon
• Calories: 37
• Sugar: 7.3g
• Sodium: 1mg
• Fat: 0.1g
• Carbohydrates: 9.8g
• Fiber: 1.7g
• Protein: 0.2g

Keywords: apple butter recipe, slow cooker apple butter, crockpot apple butter

The post Slow Cooker Apple Butter Recipe appeared first on Dr. Axe.

Instead, make your own! It’s surprisingly easy, tasty and nutrition-packed with this homemade ketchup recipe.

Healthy Ingredients

• Sun-dried tomatoes: like tomatoes, they’re full of the powerful antioxidant lycopene
• Apple cider vinegar: can keep blood sugar in check and even amp up weight loss
• Raisins: when not overconsumed, raisins are a concentrated source of energy, electrolytes, vitamins and minerals
• Sea salt: rich in trace minerals (it’s difficult these days to get enough trace minerals from the foods we eat due to the lack of nutrient-rich soil)

How to Make Homemade Ketchup

You’ll be shocked to find out how easy it is to make your own ketchup. First, soak the sun-dried tomatoes for at least two hours in order to soften them up. Drain them after time’s up.

(You can also make your own sun-dried tomatoes … in the oven! Grab a pint of cherry tomatoes. Preheat oven to 250°F. Slice the tomatoes in half and put them open side up on a baking sheet lightly greased with coconut oil. Bake for 3 hours. That’s it!)

Next, simply add the drained tomatoes, vinegar, raisins, onion powder and salt to a power blender or food processor. Blend on high, adding a little bit of water to help blending and increase the creaminess of the texture.

Serve immediately or refrigerate. It will keep for at least a week.

With Fresh Tomatoes

Want to use fresh tomatoes? Then you need to switch it up a bit. Get 2½ pounds of tomatoes and slice them up, then add them to a stock pot along with the rest of the ingredients. Cook at medium heat for 30 minutes, then add to a blender (or use an immersion blender). Then add back to the pot and cook the mixture down for another 30 minutes or so.

Homemade Ketchup Recipe

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• Author: Dr. Josh Axe
• Total Time: 2 hrs 5 min
• Yield: 10
• Diet: Gluten Free

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Our most popular condiment, ketchup contains far too much added sugar to be considered healthy. Instead, make your own! It’s surprisingly easy, tasty and nutrition-packed with this homemade ketchup recipe.

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Ingredients

• 1 cup soaked sun-dried tomatoes, soaked for 2 hrs
• ¼ cup apple cider vinegar
• ¼ cup raisins
• ¼ teaspoon onion powder
• 1½ teaspoon sea salt
• water, as needed to facilitate blending

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Instructions

1. Soak the sun-dried tomatoes for at least two hours, then drain.
2. In a blender, add tomatoes, vinegar, raisins, onion powder and sea salt.
3. Blend on high, adding water as needed to facilitate blending and increase creaminess.
4. Serve immediately or refrigerate.

Notes

Serve immediately or refrigerate. It will keep for at least a week.

• Prep Time: 5 min
• Category: Condiments
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1 tablespoon
• Calories: 26
• Sugar: 4.2g
• Sodium: 363mg
• Fat: 0.2g
• Carbohydrates: 6g
• Fiber: 0.8g
• Protein: 0.9g

Keywords: homemade ketchup, ketchup recipe, sugar-free ketchup

The post Homemade Ketchup Recipe (and Sugar-Free!) appeared first on Dr. Axe.

Never fear, however. My vegan basil pesto, like my cilantro pesto, is easy to make and vegan-friendly. You’ll love this fresh take on the Italian classic.

Key Ingredients

What is pesto made of? As we noted, traditional pesto recipes aren’t vegan-friendly because they call for cheese.

However, this recipe is safe for anyone to eat, including vegans and vegetarians. Here are the main players in this vegan basil pesto recipe:

• Basil: The benefits of basil may surprise you. Research reveals this herb has anti-inflammatory, antioxidant and immune-boosting abilities. It’s also been shown to help with managing or preventing pain, fever and diabetes.
• Spinach: Loaded with vitamins K, A and C, along with folate, manganese, magnesium and iron, spinach is a true superfood that benefits the heart, immune system, bones, vision and so much more.
• Pine nuts: A good source of healthy fat, pine nut nutrition can help lower bad cholesterol, maintain healthy weight, reduce blood pressure, support bone and eye health, and stabilize mood.

How to Make Vegan Basil Pesto

Wondering how to make pesto from scratch? It’s not that difficult, as this homemade pesto can be whipped up in a snap.

Begin by tossing all your ingredients into a food processor or high-powered blender. While we have most of the usual pesto suspects, like basil leaves and pine nuts, we also use some non-traditional ones in this vegan pesto recipe.

Sun-dried tomatoes add extra flavor and creaminess to this vegan basil pesto recipe without dairy. Using spinach also adds extra benefits, like vitamins, nutrients and more of that delightful green color.

Add ½ cup of water to the ingredients, and pulse, then puree, the pesto. You might need to add more water to reach the right consistency, a smooth paste.

Add the water in small increments. You want to make sure this pesto doesn’t become watery.

Once the pesto is at your desired consistency, you’re done! It’s amazing how much taste this vegan basil pesto has — it’s better than anything you can buy in stores.

The ways to use it are endless, too. Spread it on bread, mix it with pasta, use it in place of marinara sauce in pizzas, serve it as a dip: You can’t go wrong!

Vegan Basil Pesto Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 6
• Diet: Vegan

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Traditional pesto recipes include cheeses, making them off-limits for vegans. My vegan basil pesto is easy to make and vegan-friendly.

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Ingredients

• 1½ cups fresh basil
• 1½ cups spinach
• 1½ tablespoons sun-dried tomatoes
• ¼ cup extra virgin olive oil
• ⅓ cup pine nuts
• 3 cloves garlic, peeled
• zest and juice of 1 lemon
• salt and pepper to taste
• water to blend

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Instructions

1. Add all ingredients except water to a food processor or high-powered blender. Starting with ½ cup water, pulse and then puree pesto, adding water as needed to make a smooth paste.
2. Use immediately or store in a jar in the refrigerator for 2–3 days.

• Prep Time: 5 min
• Cook Time: 0 min
• Category: Sauces & Dressings
• Method: Blender
• Cuisine: Italian

Nutrition

• Serving Size: 32g
• Calories: 137
• Sugar: 0.7g
• Sodium: 9mg
• Fat: 14.2g
• Saturated Fat: 1.6g
• Unsaturated Fat: 12.6g
• Trans Fat: 0g
• Carbohydrates: 2.4g
• Fiber: 0.7g
• Protein: 1.6g
• Cholesterol: 0mg

Keywords: vegan pesto, pesto recipe, basil pesto, how to make pesto, homemade pesto, vegan basil pesto recipe, what is pesto,

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Store-bought dressings and condiments are often packed with unhealthy ingredients and preservatives — and they can be quite expensive, too. That’s why I prefer making my own, like this Avocado Ranch Dressing. It’s a tasty twist on traditional ranch dressings.  Using goat milk kefir and benefit-rich avocados makes this dressing super creamy and packs it with healthy fats and probiotics.

Not only is this avocado ranch dressing delicious atop salads, it’s wonderful used as a dipping sauce for my gluten-free Buffalo Chicken Tenders or raw veggies, as a spread in sandwiches and wraps, or as a topper for my Sweet Potato Tacos. Once you see how easy it is to prepare, you’ll never purchase dressing again!

Also, keep in mind that this recipe works well for keto dieters (only 3 net carbs per serving), Paleo enthusiasts, gluten-free eaters and more.

How to Make Avocado Ranch Dressing

Place all of the ingredients in a food processor and blend until all the ingredients are smooth and well combined. Be sure that your avocados are very ripe — this will give the avocado ranch dressing extra flavor and smoothness.

This avocado ranch dressing requires no prep work and will keep in the refrigerator for 2–3 days. Once you try it, you’ll want to enjoy it on everything, so make a big batch!

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Avocado Ranch Dressing Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 8
• Diet: Gluten Free

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Description

This Avocado Ranch Dressing is a tasty twist on traditional ranch dressings, packed with healthy fats and probiotics.

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Ingredients

• 1 cup goat milk kefir
• 2 tablespoons chopped scallions, green tops
• 2 teaspoons chopped fresh thyme
• 2 teaspoons chopped fresh parsley
• 1 teaspoon chopped fresh dill
• 2 teaspoons roasted garlic
• ¼ teaspoon onion powder
• ¼ teaspoon paprika
• ⅛ teaspoon cayenne pepper
• cracked black pepper and sea salt to taste
• 2 very ripe avocados

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Instructions

1. Place everything in a food processor.
2. Blend until well combined.

Notes

This avocado ranch dressing requires no prep work and will keep in the refrigerator for 2–3 days.

• Prep Time: 5 min
• Cuisine: American

Nutrition

• Serving Size: 1/3 cup
• Calories: 104
• Sugar: 1.8g
• Sodium: 19mg
• Fat: 8.7g
• Saturated Fat: 1.9g
• Unsaturated Fat: 6.3g
• Carbohydrates: 6.3g
• Fiber: 3.6g
• Protein: 2.2g
• Cholesterol: 3mg

Keywords: avocado ranch dressing, avocado salad dressing

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This tahini sauce recipe is a great starter. It’s got — count ’em — just two ingredients, but it really packs a flavor punch.

If you haven’t tried tahini before, I think you’ll really enjoy it. It is a dip/spread that’s terrific with veggies, pita chips or even on sandwiches.

Key Ingredients

What is tahini sauce, and what is tahini made of? As I mentioned, this tahini past recipe only has two ingredients: sesame seeds and olive oil. That’s what makes it so simple to make — and so healthy to eat.

Because it’s made from sesame seeds, which are loaded with essential vitamins and minerals, it helps lower cholesterol, protect your heart and even fight blood pressure. Not bad for a small seed!

The other ingredient, olive oil, is beneficial in its own right. Extra-virgin olive oil benefits the heart, brain, immune system and blood sugar levels.

Now let’s make this tahini recipe…

How to Make Tahini

How do you make tahini from scratch? Start by heating the oven to 350 degrees Fahrenheit.

On a slightly greased baking sheet, spread the package of sesame seeds, and bake them for eight to 10 minutes.

This step gives the seeds so much extra flavor with next to no effort.

When the seeds finish roasting, remove them from the oven, and let them cool for about 15 minutes.

Then add the sesame seeds and olive oil to the food processor. Pulse the ingredients on high.

You might need to scrape down the sides every once in awhile. Keep pulsing until the mix is smooth and creamy.

You’re done! Because it’s so easy, there’s no reason to avoid making this homemade tahini recipe ASAP.

Similar Recipes

What do you do with tahini? There are no shortage of tahini recipes to try.

Here are some recipes with tahini to get you started:

• Orange Tahini Dressing Recipe
• Lemon Tahini Salad Dressing Recipe
• Egg Tahini Salad Recipe
• Classic Hummus Recipe

Homemade Tahini Recipe: How to Make Sesame Paste

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 10 servings
• Diet: Gluten Free

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This tahini recipe is a great starter that not only packs a flavor punch, but also is healthy and goes with veggies, crackers or sandwiches.

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Ingredients

• 16 ounces sesame seeds (1 package Bob’s Red Mill Sesame Seeds)
• ½–¾ cup extra virgin olive oil

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Instructions

1. Heat the oven to 350 F.
2. Place seeds on baking sheet and cook for 8–10 minutes.
3. Remove and allow them to cool for 15 minutes.
4. In a food processor, add in sesame seeds and olive oil.
5. Pulse on high, scraping the edges as needed, for 2–3 minutes until mixture is smooth and creamy.

• Prep Time: 20 min
• Cook Time: 10 min
• Category: Dips, Sauces, Dressing
• Method: Baking, food processor
• Cuisine: Middle Eastern

Nutrition

• Calories: 390
• Sugar: 0.1g
• Sodium: 5mg
• Fat: 37.7g
• Saturated Fat: 5.3g
• Unsaturated Fat: 32.4g
• Trans Fat: 0g
• Carbohydrates: 5.3g
• Fiber: 5.4g
• Protein: 9.3g
• Cholesterol: 0mg

Keywords: homemade tahini, tahini sauce recipe, tahini paste, what is tahini sauce, how to make tahini, tahini recipes, recipes with tahini,

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That’s a good thing, considering pasta is a go-to meal for many families, and luckily, it’s no longer the nutrition bomb it once was. While white pasta is still on the naughty list, healthier options like whole-wheat, brown rice and gluten-free pasta mean that noodles can be part of a balanced diet.

For pasta sauces, just make sure you skip the jarred ones. They’re often packed with loads of sugar and preservatives — plus, the price can quickly add up.

Instead, make your own homemade pasta sauce in minutes. Make one batch, or double it and freeze extras to always have some on hand.

This tomato sauce recipe tastes great and is so simple to make that you’ll never waste money on those store-bought jars again!

Key Ingredients

There’s nothing complicated about this homemade spaghetti sauce recipe. In addition to seasoning, it contains just a few main ingredients, including:

• Tomatoes: Low in calories and high in vitamins C and K, tomatoes pack quite the punch, particularly when you consider their antioxidant content. For instance, lycopene is one fo the best antioxidants when it comes to immunity, and tomato can support the heart, eyes, skin and bones as well.
• Olive oil: There’s no need to worry about what type of cooking oil to use when it comes to this recipe. Olive oil is the best option, both due to its traditional use in Italian cuisine and its remarkable health properties. Olive oil is as healthy as it gets, protecting the heart, weight, brain, blood sugar and more.
• Garlic: What’s pasta sauce without garlic? That’s a good thing, considering the many health benefits garlic provides. A true super-herb, garlic is an immune-boosting, heart-healthy spice that can support brain and hair health as well.
• Basil: It may get overlooked often, but basil is also high in antioxidants and helps combat inflammation and disease.
• Onion: Finally, onions are a good source of vitamin C, vitamin B6, manganese, folate, potassium and phosphorus. As such, they help combat disease and support heart, bone, respiratory and brain health.

How to Make Homemade Pasta Sauce

Let’s start by heating up the olive oil and adding your chopped nutritious onions. Roughly chopped or finely minced doesn’t matter.

Add the onion, and stir until it softens up. Then add the minced garlic. You’ll want to keep your eye on this one, so the garlic doesn’t burn.

Add the tomato paste, Italian seasoning and basil to the mix, then season with salt and pepper. If you like a bit of heat in your homemade pasta sauce, now’s a good time to add cayenne pepper or crushed red pepper flakes.

Be sure to taste while you season, and err on the side of caution. Remember, you can always add more seasoning, but you can’t take any away!

Next, toss in your hand-crushed tomatoes. If you have a thriving tomato plant, you could also use fresh tomatoes in this step to make homemade pasta sauce with fresh tomatoes.

Stir the tomatoes to combine them with all the good ingredients already in the pot, and then bring the whole thing to a boil. Reduce heat to a simmer, and let the flavors meld together for 20 minutes.

While the sauce simmers, you can cook the pasta and assemble a side salad. Once the 20 minutes are up, your sauce is ready!

Top your favorite noodles with it and enjoy.

This made-from-scratch, easy homemade pasta sauce recipe takes just half hour from start to finish. If you choose to freeze some, be sure to use within three months.

Pro tip: Freeze the sauce flat in a zip bag. It’ll make thawing a breeze.

Just add it to a sink of warm water, and then continue heating in a sauce pan. No muss, no fuss.

Similar Recipes

Looking for some variations of pasta sauce to try as well? Here are a few to get you started:

• Gluten-Free Tuscan Pasta Recipe
• Vegan Alfredo Recipe: A Cauliflower-Based Pasta Sauce
• Raw Vegan Tomato Sauce Recipe

Homemade Pasta Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 8
• Diet: Gluten Free

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Jarred pasta sauces are often packed with loads of sugar and preservatives. Instead, make your own homemade pasta sauce in minutes.

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Ingredients

• 3 tablespoons olive oil
• 1 onion, chopped
• 1 tablespoon minced garlic
• ¼ cup tomato paste
• ¼ teaspoon dried Italian seasoning
• ¼ teaspoon dried basil
• 2 cans (28 ounces each) whole tomatoes, crushed with hands
• salt and pepper

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Instructions

1. Heat oil in a pot over medium heat. Add onion, and cook, stirring occasionally, until soft. Add garlic, and cook, stirring, 1 minute.
2. Stir in tomato paste, Italian seasoning and basil. Season with salt and pepper to taste.
3. Add tomatoes, stir to combine and bring to boil. Reduce heat to a simmer and cook for 20 minutes.

Notes

• Add cayenne pepper or crushed red pepper to add a kick to your sauce.
• You can use fresh tomatoes in place of canned tomatoes.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Sauces & Dressings
• Method: By hand
• Cuisine: Italian

Nutrition

• Calories: 67
• Sugar: 2.7g
• Sodium: 61mg
• Fat: 5.2g
• Saturated Fat: 0.8g
• Unsaturated Fat: 4.4g
• Trans Fat: 0g
• Carbohydrates: 4.9g
• Fiber: 1.5g
• Protein: 0.9g
• Cholesterol: 0mg

Keywords: homemade pasta sauce recipe, easy homemade pasta sauce, tomato sauce, marinara sauce, spaghetti sauce, how to make homemade pasta sauce, tomato sauce recipe, homemade pasta sauce with fresh tomatoes, spaghetti sauce recipe, homemade spaghetti sauce,

The post Homemade Pasta Sauce Recipe appeared first on Dr. Axe.

How to Make Cranberry Sauce

Using a medium-size saucepan, combine cranberries, apple juice, maple syrup and cinnamon and simmer for around 5 minutes, or until most of the berries “pop.”

Remove from heat, then stir in the grated orange rind and pecans. Let it cool to room temperature, then transfer into a container and store in the refrigerator until you’re ready to serve.

Cranberry Sauce Recipe with Pecans

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 6
• Diet: Gluten Free

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This cranberry sauce recipe with pecans can be a delicious side or dessert. It pairs beautifully with turkey or chicken.

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Ingredients

• 2 cups cranberries
• ½ cup organic apple juice
• ½ cup maple syrup
• ½ teaspoon cinnamon
• 1 teaspoon fresh grated orange rind
• ½ cup pecans (or walnuts)

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Instructions

1. Combine cranberries, apple juice, maple syrup and cinnamon in a sauce pan and simmer for 5 minutes or until most berries pop.
2. Remove from heat, stir in grated orange rind and pecans.
3. Cool to room temperature, then chill in the refrigerator.
4. Serve chilled.

• Prep Time: 5 min
• Cook Time: 5 min
• Category: Sauces
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1/3 cup
• Calories: 133
• Sugar: 15g
• Sodium: 3mg
• Fat: 6g
• Saturated Fat: 0.5g
• Unsaturated Fat: 5.2g
• Trans Fat: 0g
• Carbohydrates: 20.5g
• Fiber: 2.5g
• Protein: 0.5g
• Cholesterol: 0mg

Keywords: cranberry sauce recipe

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What Is Worcestershire Sauce?

Wondering what is in Worcestershire sauce? Traditional Worcestershire sauce ingredients include vinegars, onions, garlic, molasses, tamarind, anchovies, sugar, salt, chili pepper and cloves. With a number of ingredients, this sauce packs some serious flavor. The sauce original came to be by two chemists, John Wheeley Lea and William Henry Perrins in Worcester. The original recipe, since it contains anchovies, is not vegetarian- or vegan-friendly (although my Worcestershire sauce alternative is a vegan substitute for Worcestershire sauce (at least, the traditional, pre-made kind).

Why I Don’t Use Conventional Worcestershire Sauce

Many times, we don’t give too much thought about what goes into the condiments, sauces and other ingredients we use in our cooking. But it’s really important to check out the ingredients lists of these items — a lot of times, you’re getting a whole lot more than you bargained for!

Take Worcestershire sauce, for example. This strong-smelling condiment is great for beef marinades, gravy recipes (like in this shepherd’s pie recipe) and more … But the ingredients of most Worcestershire sauces sold in stores aren’t something you’d eat otherwise. That’s why I’ve created this substitute for Worcestershire sauce in meatloaf, substitute for Worcestershire sauce in beef stew, substitute for Worcestershire sauce in sloppy joes … It seriously works in any recipe you’d traditionally use store-bought Worcestershire sauce in.

The problem with the store-bought Worcestershire? Many brands these days contain high fructose corn syrup, for one. This highly processed sweetener has been linked to diabetes and high blood pressure. (1, 2) It can also contribute to leaky gut syndrome. And that’s just one ingredient! No thanks.

Other brands contain soy sauce, cane sugar or corn starch — or worse, all three. Not all Worcestershire sauces are created equal, and the ingredients vary greatly from one brand to another.

I don’t know about you, but I like having more control over what I’m putting into my body. And when conventional Worcestershire sauces include various troubling ingredients, I prefer to make my own.

Nutrition Facts

Here’s what you’ll get in a serving of this substitute for Worcestershire sauce (based on 1 tablespoon):

• 8 calories
• 0.23 grams protein
• 0.07 grams fat
• 1.73 grams carbohydrates
• 1.05 grams sugar
• 122 milligrams sodium (8 percent DV)
• 4.8 milligrams vitamin C (6 percent DV)

How to Make Paleo, Vegan Worcestershire Sauce

So if you’ve been wondering, “What can you substitute for Worcestershire sauce?,” I’ve got the recipe for you! You can whip this up in just five minutes with no special equipment or ingredients. Don’t worry about using it all at once, either. Made with Dijon mustard, coconut aminos, apple cider vinegar and seasonings, this homemade Worcestershire sauce will keep for up to one month in the refrigerator. Let’s dive right into how to make Worcestershire sauce, following this Worcestershire sauce recipe step by step … Spoiler alert: it’s incredibly simple.

Add all of the ingredients to a large bowl.

Whisk everything up until the Worcestershire sauce is well-combined. No lumps here!

That’s all … Use in your favorite recipes to add a little extra flavor.

Pour any unused Worcestershire sauce into an airtight container. This will keep in the fridge for up to one month.

Enjoy!

The post Vegan, Paleo Substitute for Worcestershire Sauce appeared first on Dr. Axe.

What Is Alfredo Sauce Made out of?

How do you get a creamy, filling and rich alfredo sauce without using dairy products? You may be surprised to find out that the key ingredient is cauliflower — the star of this vegetarian- and vegan-friendly dish.

When cauliflower is blended, it helps to create a thick and delicious cream sauce. Plus, it’s packed with antioxidants and has no sodium, fat or sugar. When cauliflower is combined with garlic, Italian seasonings like oregano and basil and pine nuts, it creates the perfect bite.

Other important ingredients that make the creamy texture of this dish possible are avocado oil, unsweetened almond milk and nutritional yeast. These players thicken the sauce so it looks and tastes just like a traditional alfredo.

Recipe Nutrition Facts

One serving of my vegan alfredo sauce made using this recipe contains roughly the following: (1, 2, 3, 4, 5)

• 196 calories
• 11 grams protein
• 11 grams fat
• 16 grams carbohydrates
• 3 grams fiber
• 9 grams sugar
• 4.3 milligrams vitamin B1 (392 percent DV)
• 3.4 milligrams vitamin B2 (315 percent DV)
• 738 micrograms folate (279 percent DV)
• 23.5 milligrams vitamin B3 (169 percent DV)
• 40.9 milligrams vitamin C (55 percent DV)
• 623 milligrams sodium (42 percent DV)
• 1.8 milligrams vitamin B5 (38 percent DV)
• 0.8 micrograms vitamin B12 (34 percent DV)
• 26.7 micrograms vitamin K (30 percent DV)
• 193 milligrams phosphorus (28 percent DV)
• 67 milligrams magnesium (22 percent DV)
• 1.7 milligrams zinc (22 percent DV)
• 0.39 milligrams manganese (22 percent DV)
• 213 milligrams calcium (21 percent DV)
• 844 milligrams potassium (18 percent DV)
• 0.23 milligrams vitamin B6 (18 percent DV)
• 9 micrograms selenium (17 percent DV)
• 0.11 milligrams copper (13 percent DV)
• 273 IUs vitamin A (12 percent DV)
• 67 IUs vitamin D (11 percent DV)
• 1.7 milligrams iron (10 percent DV)
• 1.3 milligrams vitamin E (9 percent DV)

How to Make Vegan Alfredo Sauce

To make this tasty fettuccine alfredo cream sauce, start by heating 2 tablespoons of avocado oil, two cloves of smashed or minced garlic and 2 teaspoons of pine nuts in a medium-sized pot over medium heat for 3–4 minutes, or until the garlic is golden brown. The sweet smells that will fill your kitchen should let you know you’re off to a great start.

I’ve also used cashews for this vegan pasta cream sauce, which also works with this combination of ingredients. So if you have cashews on hand instead of pine nuts, feel free to make that substitution, although I’ve found pine nuts give the cream sauce more of a bite that I like.

The next step is to add 2 ¼ cups of unsweetened almond milk to the same pot and bring it to a boil. Once the mix is bubbling, reduce the heat to medium and toss in about 3 cups of cauliflower (one small head) and 2 teaspoons each of salt, pepper, oregano and basil.

Keep this cooking for eight minutes or so — when the cauliflower is soft, that means it’s ready. Now, transfer the whole mix to a high-powered blender.

Add in juice of half a lemon and ¼ cup plus 1 tablespoon of nutritional yeast, which will give this vegan garlic alfredo that smooth finish that’s normally associated with cream. (In fact, I use nutritional yeast in many of my vegan recipes, including my awesome vegan mac and cheese). Then blend it all up until it’s smooth.

This vegan pasta dish is absolutely delicious served over zucchini noodles, gluten-free pasta or even steamed or roasted veggies. Really, however you like to serve your traditional alfredo, you can do it with this vegan recipe.

I love that it tastes just as great as expensive restaurant fettuccine alfredo, but it’s homemade and so much better for you. In fact, I challenge you to make this for your family and not tell them it’s healthy. I bet they’ll have no idea it’s vegan and packed with health-promoting nutrients. Enjoy!

The post Vegan Alfredo Recipe: A Cauliflower-Based Pasta Sauce appeared first on Dr. Axe.

Making this homemade taco seasoning mix recipe is the perfect way to get exactly what you want and need! Are you looking for a fish taco seasoning mix recipe? You can use this delicious recipe for fish tacos, chicken enchiladas, steak fajitas … the list goes on and on! I even love to throw this taco seasoning mix into scrambled eggs to majorly up the flavor factor. Plus, spices are known for being loaded with health-promoting antioxidants.

Why Make Your Own Taco Seasoning?

There are a lot variations when it comes to taco seasoning mix recipes. The ingredients can really depend on the spices you like (or don’t like) and exactly what dish you’re going to be using the taco seasoning on.

There are so many great reasons to make homemade taco seasoning. First off, you can have complete control over what goes into the mix. Pre-packaged mixes often have unwanted ingredients such as sugar and “natural flavor,” as well other questionable additives and preservatives. There’s no need for any of this in a good taco seasoning! Why not keep it simple?

Another awesome aspect of making taco seasoning at home is that you can make it more or less spicy according to your heat tolerance. If you want to make this taco seasoning on the spicy side, simply include some cayenne pepper.

This is a dry taco seasoning mix recipe so you can make it in large quantities and put it away for later. It can last for months in an airtight container stored in a cool, dry place. Then you’ll have a clean (no unnecessary junk!) and delicious taco seasoning ready to go anytime you need it. It’s really that simple.

Nutrition Facts

A typical serving size of dry taco seasoning is two teaspoons. This recipe makes approximately 36 teaspoons of mix, so one serving of this recipe contains about: (1, 2, 3, 4, 5, 6, 7, 8)

• 2 calories
• 0.1 grams protein
• 0 grams fat
• 0.5 grams carbohydrate
• 0 grams fiber
• 0 grams sugars
• 187 milligrams sodium
• 5,139 IUs vitamin A (over 100 percent DV)
• 137 milligrams iron (over 100 percent DV)

How to Make Taco Seasoning Mix

Talk about an easy taco seasoning mix recipe; This recipe only takes five minutes or less to make. You simply combine the dried spices and sea salt and mix them around. Just like that, you’re done.

This seven-ingredient taco seasoning mix is likely going to be one you come back to again and again. Not only is it easy, but it’s so, so tasty!

First, add the cumin to a small bowl followed by the smoked paprika.

Next, you can add the chili powder (ingredient order does not matter at all though).

The onion powder joins the spices …

followed by the garlic powder.

Add the chipotle powder.

Last but not least, the sea salt.

Now all of the ingredients are in the bowl, and there’s only one more thing to do.

Mix until well-combined.

Use this seasoning in your favorite recipes and save the rest for later in an airtight container.

While this recipe most definitely goes well in your tacos, don’t let the name limit how you use this tasty spice combo. Like I mentioned before, the possibilities are endless with this one.

Enjoy!

The post Taco Seasoning Mix Recipe (You’ll Want to Put on More Than Just Tacos) appeared first on Dr. Axe.

This is the sauce you’re going to want to pour over everything: this seared grass-fed steak is the most obvious choice, but béarnaise is amazing on veggies, grilled fish, poached eggs or, really, anything. It’s definitely a sauce that sounds more difficult to make than it really is, and that’s a relief, because you’re going to love this béarnaise sauce.

What Is Béarnaise Sauce?

So what is béarnaise sauce? Like so many classic sauces, béarnaise sauce is a French creation. It’s actually derived from Hollandaise sauce (if you haven’t tried it, my recipe takes just five minutes and is incredible for your eggs Benedict!), which is considered one of the five French mother sauces. (1)

Both sauces are made from emulsifying butter and egg yolk and then adding in a little acid. In Hollandaise, that’s usually lemon juice. In a béarnaise sauce, it’s white wine vinegar. But while Hollandaise is super basic, béarnaise sauce kicks things up a notch by adding shallots and fresh herbs, like tarragon, for flavor.

In my béarnaise sauce recipe, we’ll use the traditional béarnaise ingredients but add our own take on it, too. Apple cider vinegar will add a richer flavor, and we’ll include peppercorns as well. I’ve added truffle oil as an optional finishing touch, and if you can get your hands on some, I highly recommend this step. It adds a little extra creaminess and a subtle truffle taste.

What I love about béarnaise sauce and the other French sauces is they don’t require any crazy ingredients or equipment. The average home cook can make these sauces easily and take any meal to the next level.

Once you start making your own sauces, you’ll never buy the pre-made stuff again. This tartar sauce, for instance, works with so many foods besides fish. A homemade caramel sauce makes any dessert better. And tzatziki sauce? Hello, falafel and Greek salad! The point is, all these sauces seem daunting until you get your hands dirty in the kitchen.

Nutrition Facts

When you make this béarnaise sauce, here’s what you’ll get in one serving:

• 249 calories
• 1.69 grams protein
• 26.41 grams fat
• 826 IUs vitamin A (35 percent DV)
• 59.6 milligrams choline (14 percent DV)
• 0.17 micrograms vitamin B12 (7 percent DV)
• 1.07 milligrams vitamin E (7 percent DV)
• 31 IUs vitamin D (5 percent DV)
• 0.057 milligrams vitamin B2 (5 percent DV)
• 0.237 milligrams vitamin B5 (5 percent DV)
• 0.067 milligrams vitamin B6 (5 percent DV)

How to Make Béarnaise Sauce

To get started with this béarnaise, heat a saucepan over medium heat and combine shallots, garlic, ½ cup tarragon, peppercorns, vinegar and wine.

Bring the mixture to a boil, then reduce the heat to low. Let the mix come to a simmer, then watch it closely. When the mixture has reduced to about ½ cup in volume (about 15 minutes), it’s ready.

Using a cheesecloth, strain the mixture so only the liquid remains.

Next, in a double boiler over medium-low heat, combine the liquid with the egg yolks.

Then whisk the mixture until small bubbles appear and it starts looking slightly foamy.

Add the cubed butter and melt, whisking continuously until the mixture has thickened into a sauce, about 15 minutes.

Your béarnaise sauce is now ready! Remove it from the heat and add the truffle oil and remaining fresh tarragon.

Serve about a tablespoon (or more … I’m not judging!) over your steak, fish, eggs or vegetables.

The post Béarnaise Sauce Recipe for Steaks, Eggs and More appeared first on Dr. Axe.

Balsamic Vinaigrette Variations & Pairings

Vinaigrettes have two basic ingredients: oil and some type of vinegar. Everything else that gets added in just makes a vinaigrette even tastier. It’s a lot lighter than heavier, creamier dressings that use milk, eggs or mayo as a base.

Because vinaigrettes are not as heavy as traditional salad dressings, they’re fantastic on salads made with lighter leafy greens like spinach, arugula or lettuce because they don’t weigh down the leaves and turn them soggy, but lightly coat them instead. You may want to try this simple balsamic dressing with a salad made up of feta, pecans, cranberries and spinach.

Vinaigrettes like this simple balsamic recipe shouldn’t be delegated to just salads, though. In fact, I consider balsamic vinaigrette to pretty much be a condiment of its own, as it adds an acidic zing to any meal. Instant pot balsamic chicken, for example, is a popular Pinterest recipe.

Balsamic vinaigrettes are not only versatile with what they can be paired with, but also in how they’re made. Some ingredients that are worth adding to vinaigrettes include:

• Fruit: Add extra ripe fruit (which act as the vinegar) to an oil and then drizzle on anything, including meats, fish and chicken.
• Fresh herbs: Add freshly chopped herbs to your favorite vinaigrette and serve over mashed potatoes or steak.
• Butter: Substitute browned butter in place of oils and create a mouth-watering vinaigrette that’s good on, well, anything you’d normally put butter on.

The ratio for creating your own vinaigrette is three parts oil to one part vinegar. Getting creative with the oil and vinegar is where the real fun begins. Try an aged balsamic vinegar … or a fig one. Go for roasted garlic olive oil or even basil olive oil for a different flavor. Seriously, this is one DIY recipe you can’t go wrong with!

Recipe Nutrition Facts

But if you aren’t interested in experimenting and just want a delicious vinaigrette fast, this balsamic vinaigrette is the one for you. It’s packed with some seriously tasty, good-for-you ingredients.

Avocado oil: This oil, which has prescription drug status in France, helps lower blood pressure and relieve aches and pains. (1, 2) Avocado oil also helps with skin conditions like psoriasis and is terrific for lowering cholesterol. (3, 4)

Maple syrup: This natural sweetener nicely balances the acidity of this balsamic vinaigrette recipe without spiking blood sugar levels. Maple syrup is also packed with antioxidants and is easier on digestion than regular table sugar.

Beet juice: Made from beets, the fresh juice provides anti-inflammatory properties and antioxidants — and a spectacular color, to boot!

What kind of nutrition are you getting from one serving of this balsamic vinaigrette? One serving provides: (1)

• 106 calories
• 10.91 grams fat
• 2.01 grams carbohydrates
• 1.62 grams sugar
• 1.55 milligrams vitamin E (10 percent DV)
• .054 milligrams manganese (3 percent DV)
• 2.5 micrograms vitamin K (3 percent DV)

How to Make Balsamic Vinaigrette

This balsamic vinaigrette recipe couldn’t be easier.

Simply combine all the ingredients into a large bowl.

Stir the ingredients well, whisking until the homemade balsamic is emulsified.

Then you can either serve the balsamic vinaigrette immediately or keep it in an airtight container, such as a mason jar, in the fridge for 4–6 weeks.

Today, I’ve decided to use it on a fresh caprese salad. The balsamic vinaigrette pairs perfectly with salad ingredients like juicy tomatoes and fresh mozzarella. Enjoy!

The post Easy Balsamic Vinaigrette Recipe: Your New Go-To Dressing appeared first on Dr. Axe.

Plus, if I had to describe the health benefits of the foods in this recipe in one word, it’d be antioxidants. Cranberries, Brussels sprouts, beets and acorn squash — these are just a few of the ingredients in this recipe that are loaded with disease-fighting antioxidants that work to slow down aging, boost your immune system and protect your body from free radical damage.

If you have trouble packing healthy, well-portioned meals for work, putting together a mason jar salad is a no-brainer. Just layer your ingredients, give it a quick shake and it’s ready to go!

Why A Mason Jar?

Mason jar salads are portable, compact and perfectly portioned, so you don’t have to worry about eating too much while at work or out of the house.

And instead of having to pack your dressing and more soggy ingredients separately to avoid wilted lettuce, by layering your ingredients in the mason jar and shaking it right before you eat, your salad stays crisp and fresh for hours. Using a mason jar can also save you time because you can prepare several at once.

So don’t worry about packing up lunch for work every night when you’re tired and less likely to make healthy choices. Try this harvest mason jar salad that has a ton of super healthy, crunchy and delicious ingredients.

Nutrition Facts

One serving of my harvest mason jar salad made using this recipe contains roughly the following: (1, 2, 3, 4, 5, 6)

• 280 calories
• 10 grams protein
• 7 grams fat
• 46 grams carbohydrates
• 16 grams sugar
• 8 grams fiber
• 139 micrograms vitamin K (155 percent DV)
• 2,361 IUs vitamin A (101 percent DV)
• 42 milligrams vitamin C (56 percent DV)
• 194 micrograms folate (49 percent DV)
• 0.35 milligrams vitamin B2 (33 percent DV)
• 0.4 milligrams vitamin B6 (33 percent DV)
• 0.27 milligrams vitamin B1 (25 percent DV)
• 0.9 milligrams vitamin B5 (19 percent DV)
• 2 milligrams vitamin B3 (15 percent DV)
• 0.21 micrograms vitamin B12 (9 percent DV)
• 32 milligrams choline (8 percent DV)
• 0.88 milligrams vitamin E (6 percent DV)
• 1.17 milligrams manganese (65 percent DV)
• 111 milligrams magnesium (36 percent DV)
• 222 milligrams phosphorus (32 percent DV)
• 0.2 milligrams copper (31 percent DV)
• 439 milligrams sodium (29 percent DV)
• 2 milligrams zinc (26 percent DV)
• 11 micrograms selenium (21 percent DV)
• 948 milligrams potassium (20 percent DV)
• 193 milligrams calcium (19 percent DV)
• 3.2 milligrams iron (18 percent DV)

Here’s a quick glance at some of the top health benefits associated with the ingredients in this mason jar salad recipe:

Acorn squash: Acorn squash is high in antioxidants that can help to prevent diseases caused by unstable free radicals in your body. Because acorn squash nutrition includes a large quantity of vitamin C, it also helps boost your immune system and reduce inflammation. For this reason, autumn and winter are the perfect time to eat acorn squash because so many people suffer from the common cold or flu during this time of year. (7)

Brussels sprouts: Brussels sprouts are packed with vitamin K that supports the health of your bones and helps with blood clotting as well as vitamin C that boosts your immunity. Eating Brussel sprouts can protect many areas of your body, including your digestive tract, eyes, skin, teeth and gums. (8)

Cranberries: Cranberries contain one of the highest concentrations of antioxidants, outranking other fruits and vegetables like broccoli, spinach, blueberries and strawberries. Eating unsweetened cranberries can help to reduce inflammation, prevent urinary tract infections, fight free radical damage, improve your immunity, fight heart disease and benefit your digestion. (9)

Beets: Like so many of the ingredients in this mason jar salad, beets are also high in antioxidants that help to prevent and fight diseases. They also help to reduce inflammation, and they work to detoxify and cleanse your blood. Some other beet benefits are it’s ability to improve your endurance and stamina and support heart health. (10)

How to Make the Best Mason Jar Salad

For starters, you’ll need four clean mason jars that are ready to go. And if you haven’t done so already, roast your corn, beets, Brussel sprouts and acorn squash in the oven at 400 degrees Fahrenheit for about 30 minutes.

Then begin prepping this mason jar salad by mixing your ingredients for the dressing. That’s 2 tablespoons of maple syrup, ¼ cup balsamic vinaigrette, 3 tablespoons of Dijon mustard and a sprinkle of salt and pepper.

Give the dressing a quick whisk and then add some to the bottom of each mason jar.

Next, you are going to layer the rest of the ingredients into the four mason jars one at a time. Start with the roasted acorn squash and layer that on top of the dressing. Then add 1 cup of sliced and roasted Brussels sprouts, ½ cup of roasted corn, five small, cooked beets, ⅛ cup of garlic roasted pumpkin seeds, ¼ cup dried, unsweetened cranberries and ½ cup of organic, crumbled gorgonzola cheese.

The last two ingredients to add to the top of  your mason jar salad are 2 cups of spinach and 2 cups of arugula.

Right before you’re ready to eat this harvest salad, shake up your mason jar so all of the ingredients come together. Enjoy!

The post Harvest Mason Jar Salad appeared first on Dr. Axe.

Plus, this cilantro lime dressing is packed with healthy fats, completely gluten-free and perfect for anyone on the keto diet.

The Best Cilantro Lime Dressing Combos

There are plenty of ways to use this cilantro lime dressing. Really, the combos are endless. Use it to add flavor and zest to a plain house salad or my fattoush salad, add it as a topping on raw or baked veggies, like broccoli, cauliflower or Brussels sprouts, or spoon it over an omelette made with diced peppers and onions.

It goes well with falafel too.

Even dipping some keto bread or paleo naan bread into this dressing as a snack works well. Once you try this dressing, you’ll want to add it to everything! So explore a little and use this dressing as a tool to make foods more satisfying and flavorful.

Nutrition Facts

One serving of my cilantro lime dressing contains roughly the following (1, 2, 3, 4):

• 123 calories
• 1 gram protein
• 12 grams fat
• 3.6 grams carbohydrate
• 0.8 grams sugar
• 2 grams fiber
• 14 micrograms vitamin K (16 percent DV)
• 10 milligrams vitamin C (13 percent DV)
• 1.8 milligrams vitamin E (12 percent DV)
• 0.4 milligrams vitamin B5 (9 percent DV)
• 166 IUs vitamin A (7 percent DV)
• 0.09 milligrams vitamin B6 (7 percent DV)
• 26 micrograms folate (7 percent DV)
• 0.05 milligrams vitamin B2 (5 percent DV)
• 0.5 milligrams vitamin B3 (4 percent DV)
• 0.06 milligrams copper (7 percent DV)
• 90 milligrams sodium (6 percent DV)
• 11 milligrams magnesium (4 percent DV)
• 177 milligrams potassium (4 percent DV)
• 27 milligrams phosphorus (4 percent DV)
• 0.065 milligrams manganese (4 percent DV)

Here’s a quick glance at some of the top health benefits associated with the ingredients in this cilantro lime dressing:

Cilantro: Cilantro benefits come from its vitamin K content, which boosts heart health and reduces the risk of osteoporosis, and its phytonutrients that help to reduce inflammation and free radical damage. Cilantro promotes the detoxification of heavy metals like lead, arsenic and mercury that can lead to disease, and it also works to ease digestive discomfort. (5)

Garlic: Research shows that raw garlic works as a preventative agent and treatment for cardiovascular and metabolic diseases like diabetes and hypertension. Adding garlic to your diet may also help reduce the risk of certain cancers, including stomach, colon, pancreas and breast cancers. (6)

Olive oil: Olive oil is a rich source of antioxidants, anti-inflammatory compounds, monounsaturated fats, vitamin K and vitamin E. Consuming olive oil can help to protect your heart, aid weight loss by reducing hunger and cravings, support brain health and fight depression. (7)

Avocado: Avocado benefits come from its nutrition content. It’s loaded with healthy fats, fiber, vitamin A, folate and potassium. It’s considered a superfood because of its ability to help fight disease, improve the health of your heart, aid weight management and support your digestive system. (8)

How to Make Cilantro Lime Dressing

To prepare this cilantro lime dressing, you’ll need a food processor or blender.

Simply add all of your ingredients — that’s one avocado, one peeled clove of garlic, ½ of a chopped jalapeno, ½ cup of chopped cilantro, ¼ cup of plain goat yogurt, juice of half a lime, one teaspoon of lime zest, ¼ cup of olive oil, ¼ teaspoon of sea salt, ¼ teaspoon of pepper and ½ teaspoon of cumin.

And blend them until they are well-combined. You should have a smooth and creamy dressing.

Store your dressing in a glass mason jar or container and enjoy with a variety of different foods and meals!

The post Creamy Avocado Cilantro Lime Dressing Recipe appeared first on Dr. Axe.

Isn’t it true that pretty much everything tastes better homemade? The best enchilada recipe you ever taste is likely to be one that uses homemade enchilada sauce. Making enchiladas at home doesn’t have to be hard at all — put meat, cheese and other ingredients of your choice into a tortilla and cover with green enchilada sauce or red enchilada sauce. This recipe is for a red version of this classic sauce. The best part: making enchilada sauce is even easier than making homemade enchiladas!

This recipe is not just simple, it is loaded with flavor as well as antioxidants and nutrients. Before we talk about how to make this delicious sauce, let’s look at why making enchilada sauce at home is the way to go.

Why You Should Make Your Own Enchilada Sauce

One of the best things about making any sauce at home is that you can be 100 percent sure that it avoids any food allergens you may have and that it also meets any other personal dietary requirements.

When it comes to this enchilada sauce recipe, it’s completely gluten-free so no worries if you have an allergy to gluten or are just looking to reduce your gluten intake. This recipe also makes the list of paleo-approved recipes.

If you’re a vegan or vegetarian, then there is another great reason to make your enchilada sauce at home — you can make sure it is truly free of animal products. If you want this recipe to be totally vegan, then you can use vegetable stock. Otherwise, you can reap the benefits of bone broth by using chicken stock (bonus points if you use a homemade version).

Whatever stock you choose, you will end up with an enchilada sauce that is full of flavor and made just the way you like it.

Nutrition Facts

One serving of this enchilada sauce recipe contains about: (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)

• 10 calories
• <1 gram protein
• 0 grams fat
• 2.3 grams carbs
• 1.2 grams fiber
• <1 gram sugar
• 208 milligrams sodium
• 3.7 micrograms vitamin K (4.6 percent DV)
• 1.8 milligrams vitamin C (3 percent DV)
• 0.4 milligrams iron (2.2 percent DV)
• 78 milligrams potassium (2.2 percent DV)
• 105 IUs vitamin A (2.1 percent DV)

This recipe is not high in calories or fat, but it contains vital nutrients like vitamin K, vitamin C, vitamin A and potassium. Thanks to the inclusion of oregano, this recipe contains a significant amount of vitamin K, which is essential for so many functions in the body — especially proper clotting of blood. (11)

When you consume this enchilada sauce, you also get the benefits of tomatoes, onions and garlic. Raw garlic benefits are known to include decreased inflammation, improvements in heart health and even the potential prevention of food poisoning. (12)Garlic is also loaded with disease-fighting antioxidants as are all of the dried herbs and spices flavoring this recipe like smoked paprika, cumin and chili powder.

How to Make Enchilada Sauce

This enchilada sauce recipe really couldn’t get any easier unless you bought pre-made enchilada sauce. But why do that when you can have the homemade version in five minutes or less?

The only thing you need to do to prep for this easy enchilada sauce is to chop up half of an onion.

Then, add the tomato sauce to the blender followed by the dried herbs, spices and salt.

Next, add in the chicken or vegetable stock.

Now the chopped onions and raw garlic can go in.

Once all of the ingredients are in the blender, blend on high until well-combined.

Use the sauce as a topping for a delicious dish like enchiladas, or even tacos, fajitas or burritos.

It’s now time to serve and enjoy! Depending on how much sauce you use, you can get anywhere from 10–12 servings out of this recipe.

The post 5-Minute Paleo Enchilada Sauce Recipe appeared first on Dr. Axe.

So what is romesco sauce exactly? The classic base pretty much always includes a mix of roasted red peppers, tomato and nuts with olive oil and garlic. If you already love sofrito sauce (also known as Spanish tomato sauce), then this romesco sauce recipe is likely right up your alley! Romesco is a sauce that is just as interesting as sofrito, yet it has a unique flavor that is all its own.

Romesco sauce or salsa romesco (salsa means “sauce” in Spanish) is packed with flavor as well as nutrition. With ingredients like raw almonds, roasted red peppers, fire roasted tomatoes, parsley and apple cider vinegar, it’s no surprise that this romesco sauce recipe packs a powerful punch of disease-fighting antioxidants. Are you ready to learn just how easy it is to make such an impressively rich and classically flavorful sauce? It only takes about five minutes and warning: people may just think you took a course on Spanish cuisine after they taste your homemade romesco.

What is Romesco Sauce?

What is romesco? Romesco sauce, often shortened simply to “romesco” is one of the most classic sauces of Spanish cuisine. However, there doesn’t appear to be a truly standard recipe or list of ingredients for romesco sauce. (2) In general though, romesco sauce typically includes peppers and some type of nut as its base. Other common ingredients include olive oil, garlic, roasted tomatoes and red wine vinegar.

I’m including all of these tasty ingredients in my recipe, but I’m also adding in some olives, and I’m swapping out the red wine vinegar for the health benefits of apple cider vinegar.

It’s common for romesco sauce to include almonds or hazelnuts as the nut of choice. Nuts are definitely a must in any good romesco sauce, and this romesco recipe includes heart-healthy and fiber-rich raw almonds.  There are many variations on romesco sauce, but this recipe sticks with the most classic and healthiest romesco ingredient options.

Now, the fun part — the many ways you can use romesco sauce.

Romesco Sauce Uses

Romesco sauce uses are really quite endless. It all depends on what sounds good to you! Some truly tasty ways to use this romesco sauce include:

• As a topping for a piece of grass-fed beef, lamb, chicken or fish
• Drizzled over grilled or steamed veggies
• Mixed into mashed potatoes or mashed faux-tatoes
• Combined with cooked white beans
• Add it to homemade aioli for a really interesting condiment
• Inside of an omelette or atop scrambled eggs
• As a dip for sweet potato fries or raw veggies
• As a condiment for burgers of all varieties
• Served with stews or used to thicken soups
• Inside or on top of a burrito or tacos
• Mixed into all kinds of rice and noodle dishes

Nutrition Facts

One serving of this delicious and highly nutritious romesco sauce contains about: (3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15)

• 164 calories
• 3.4 grams protein
• 7.9 grams carbohydrates
• 13 grams fat
• 1.3 grams fiber
• 1 gram sugar
• 806 milligrams sodium
• 31 milligrams vitamin C (52 percent DV)
• 1103 IUs vitamin A (22 percent DV)
• 0.6 milligrams iron (3.3 percent DV)
• 31 milligrams calcium (3 percent DV)

Thanks mainly to all of the red peppers and tomato in this recipe, it is loaded with vitamin C as well as vitamin A. What are these two vitamins good for? Vitamin C is essential to the growth of the body’s tissues, the healing of wounds, the production of collagen, and it also helps the body to absorb iron. (16) Meanwhile, vitamin A encourages optimal vision, especially in low light. It also helps to create and maintain healthy teeth, skeletal tissue and skin. (17)

This romesco recipe also includes extra virgin olive oil and apple cider vinegar, which are two foods known for their impressive health benefits. Olive oil has been shown in scientific studies to to contain compounds that act as anti-cancer agents, which is one of the reasons why so many people seem to live so well on an olive oil-rich Mediterranean diet. (18)

This recipe also includes harissa paste, which you can make yourself or buy pre-made. Either way, it is loaded with flavor and zest thanks to hot chili peppers and its wide array of spices.

How to Make Romesco Sauce

This romesco recipe couldn’t get much easier. You’re basically just going to toss all of the ingredients into a food processor and pulse until well-combined. But I’ll break down the steps a little more for you. It’s not a must, but you likely may want to add the solid ingredients to the processor first — followed by the liquid ingredients.

First, add your roasted red peppers to the food processor.

Next, add the almonds, fire roasted tomatoes, olives and garlic.

Now add the lemon juice, harissa paste and apple cider vinegar.

Add the fresh parsley, salt and pepper. Now, you’re ready for phase one. Pulse the food processor on high until everything is well-combined.

Slowly add in the olive oil and continue pulsing until everything is mixed well.

And you’re done!

Place the romesco sauce atop cauliflower steaks, steaks, chicken, burgers or seafood or use it as a dip for sweet potato fries… the possibilities are endless!

The post Romesco Sauce Recipe: A Traditional Condiment from Catalonia appeared first on Dr. Axe.

This aioli sauce recipe contains healthier versions of the usual aioli/mayonnaise ingredients plus some bonus ingredients. I say “healthier varieties” because while many mayonnaise and aioli recipes contain genetically-modified canola oil, this aioli recipe includes extra virgin olive oil along with avocado oil. How else does this aioli recipe rise above? It also uses pink Himalayan sea salt rather than ultra-processed table salt. And if you love a good garlic aioli recipe, don’t worry — this recipe contains a lot of garlic.

If you’re looking for an aioli sauce recipe that stays true to the core ingredients yet has a slight twist, this recipe is going to be perfect for you. It is loaded with fresh, health-boosting ingredients so you end up with a super flavorful sauce that makes whatever it is added to that much better!

What Is Aioli?

Aioli sauce often appears in Mediterranean diet recipes, as it originated in the Mediterranean and is especially popular in areas of France (particularly Provence), Spain and France. So what is aioli? The Merriam-Webster aioli definition: a mayonnaise flavored with garlic and sometimes other ingredients (such as red pepper). (1) Aioli is spelled differently across countries, but our American way of spelling it is said to have its roots in the French word aïoli, from the Occitan or Provençal language of France. (2)

Nowadays, aioli is also very popular in the United States. Back in the 1980s, many people started calling any flavored mayonnaise “aioli.” The name aioli is a combination of garlic (ai) and oil (oli), which makes perfect sense because these are two of any aioli recipe’s most key ingredients.

Aioli is thought to be closely related to the classic emulsion known as mayonnaise. However, traditionally speaking, aioli was originally intended to be made by first grinding garlic with a mortar and pestle and then adding this garlic paste into the traditional mayonnaise ingredients. So originally, aioli was a garlic mayonnaise. In recent years, there are many twists on this “original” aioli recipe. (3)

For this aioli recipe, I included garlic, but I also added a popular herb. I’m talking about basil, which science has shown to have potent health benefits, including being an anti-inflammatory, pain-reducer, potential cancer-fighter, immune-booster, diabetes-preventer, stress-reducer and more! (4)

Nutrition Facts

One serving of this aioli recipe contains:

• 202 calories
• 22 grams fat
• 1 gram carbohydrate
• 1 gram protein
• 107 grams sodium
• 0 grams sugar
• 12.5 milligrams potassium
• 2.2 percent DV vitamin A
• 1.4 percent DV vitamin B12
• 1.5 percent DV vitamin B6
• 1 percent DV vitamin C

How to Make This Aioli Recipe

You have a lot of different options when it comes to how to make aioli more interesting and flavorful. Many people love lemon aioli or garlic aioli. Well, this recipe includes both lemon juice and garlic — plus a nice dose of basil.

As long as you have all of the ingredients on hand, this aioli recipe doesn’t require much more than throwing them all in a food processor and blending. Then you have yourself  a delicious and dynamic sauce to enjoy as a condiment on sandwiches or as a dip for sweet potato fries.

First, you’ll want to make sure you remove the stem from your fresh basil leaves.

After putting the basil leaves into the food processor, add in the raw garlic. The garlic can be whole cloves or chopped.

Next, add in the eggs yolks.

Add a tablespoon of lemon juice, ideally fresh lemon juice to really brighten up the flavor.

You’re almost ready to blend. Put the olive oil and avocado oil into the food processor along with the pink Himalayan salt.

Blend all ingredients until well-combined. You may need to scrap down the sides of the food processor to get the aioli fully out of the food processor. Plus, you don’t want to leave any of that goodness behind!

Use immediately as a dip with sweet potato fries or fresh veggies. You can also add it to your next healthy sandwich.

If you’re not going to use your homemade aioli immediately, you can store in an airtight container in the refrigerator for up to two weeks.

 

 

The post Aioli Recipe: The Go-to Sauce for the Mediterranean Diet! appeared first on Dr. Axe.

This chimichurri sauce is made with fresh vegetables and herbs (the fresher the better!) and is not cooked at all. With key ingredients like bell peppers, chili peppers, garlic, shallots and cilantro, you can just imagine how intense the flavor of this sauce will be. When you add chimichurri to any dish, it makes it that much more interesting, not to mention tasty!

What Is Chimichurri?

So you know it’s flavorful, but exactly what is chimichurri sauce? Chimichurri is an uncooked sauce that originates in the South American country of Argentina. There are two ways of making chimichurri sauce. There is green (chimichurri verde) and red (chimichurri rojo). (1)

Chimichurri is especially tasty when combined with beef. What does steak chimichurri taste like? Some consumers say that adding chimichurri “makes your steak taste like it was just dragged through the garden,” in a good way of course. (2) This chimichurri recipe is a great topping for chicken and fish, too. It also doubles as a delicious marinade.

So chimichurri can be made in two different styles: red or green. If you’re looking for a cilantro chimichurri recipe, well both of these chimichurri recipes include health boosting cilantro. However, the red chimichurri recipe includes tomatoes while the green does not. The red version also includes smokey spices like chili powder and paprika while the green chimichurri contains cumin, but the red does not.

You really can’t go wrong with either recipe because both recipes are packed with flavor, nutrients and antioxidants.

How to Make This Chimichurri Recipe

Whether you choose to make my red or green chimichurri sauce recipe, how to make chimichurri sauce is really easy and not time consuming at all. You basically need to just chop up all of the ingredients and then toss them into a food processor. That’s it! It doesn’t get much simpler than that unless you use a store-bought chimichurri sauce.

But trust me when I tell you that this is the kind of sauce that you absolutely want to make yourself. Chimichurri sauce, like pico de gallo, is meant to made with super fresh ingredients to really experience chimichurri at its best — and at its most healthy.

Whether you’re opting to make the red, green or both versions of my chimichurri recipe, the first thing you’ll need to do is chop up all of your vegetables and fresh herbs.

If you’re making the green chimichurri sauce, then you’ll be chopping up the green pepper, chili pepper, shallots, garlic, parsley and cilantro.

Next, you’ll add all of your chopped vegetables and herbs into the food processor.

Now add the dried herbs, spices and salt to the food processor followed by the olive oil and fresh lime juice.

Blend all ingredients in a food processor until well combined. Now, you have some fresh green chimichurri sauce! Use it right away or put it into the refrigerator until you’re ready to use it, which should be sooner than later to maintain the fresh factor.

If you’re opting to make the red chimichurri recipe then you’ll chop up all of your vegetables and herbs, which will include red pepper, red chili pepper, roma tomatoes, shallots, red onion, garlic, parsley and cilantro. Then you’ll add in your dried herbs, spices, salt, olive oil, and fresh lime juice. Blend all ingredients in the food processor until well-combined.

Add chimichurri sauce as a topping for your favorite dish. You can also use it as a dip or marinade.

The post Chimichurri Recipe: The Sauce Packed with Flavor & Nutrients appeared first on Dr. Axe.

If neither of these descriptions apply, you still may want to know about this shocking egg substitute because it works extremely well as a mimicker of egg, egg yolk and egg white in so many different recipes. What is this magical substance? I’m talking about aquafaba.

If you love to make homemade mayonnaise or meringue pies, then you might be shocked to find out that aquafaba enables you to make both without any egg-derived ingredients whatsoever. I was skeptical myself at first, but once I saw the results of aquafaba in action, I can tell you that it really does work!

What Is Aquafaba?

Aquafaba is a vegan egg substitute made from bean water, like chickpea water. If you’ve ever drained out the liquid from a can of beans or seen the water that results from cooking dried legumes at home, then then you are actually already familiar with aquafaba. The name “aquafaba” comes from “aqua,” which is Latin for water, and “faba,” which is Latin for bean so the name makes perfect sense. (1)

Aquafaba is said to have first been discovered by Joël Roessel, a French tenor singer, who in 2014 was trying to figure out a vegan egg white replacement. He tried using the “vegetal foam,” a.k.a. the liquid that typically gets thrown away from a can of beans, and the results were extremely impressive. Roessel saw how it was possible to get the results of egg whites without any eggs! Experienced chefs and bakers all agree that this intriguing ingredient is extremely close in consistency to raw eggs whites. This is why aquafaba works so incredibly well for recipes like meringues.

The liquid from chickpeas and other legumes is made up of carbohydrates, proteins and plant solids that have been left behind in the water after cooking the beans. The complex nature of aquafaba lends itself to having so many valuable attributes for cooking and baking. Aquafaba has unexpected yet reliable foaming, emulsifying binding, gelatinizing and thickening abilities. (2)

Nutrition Facts

I think this aquafaba recipe is definitely worth adding to your list of egg substitutes. So is aquafaba healthy? I would say that aquafaba is quite neutral. Aquafaba is typically used in small amounts and in small amounts, it is not loaded with nutrients. However, it also doesn’t contain significant amounts of things that people are often trying to reduce like calories, fat and sodium.

One tablespoon of plain aquafaba made from chickpea water without any additives contains about: (3)

• 3 calories
• 0 grams fat
• 0 milligrams sodium
• 0 grams fiber
• 0.2 grams sugar
• 0.2 grams protein
• 1.1 milligrams calcium

How to Use Aquafaba

The most common way to use aquafaba is as a replacement for egg whites in a recipe, but it can also be used to substitute for egg yolks or whole eggs.

Aquafaba substitution guidelines:

• 1 egg yolk: 1 tablespoon aquafaba
• 1 egg white: 2 tablespoons aquafaba
• 1 whole egg: 3 tablespoons aquafaba

Wondering how to use aquafaba? The Vegan Society has a lot of suggestions including: (4)

• Meringue
• Pavlova
• Chocolate mousse
• Ice cream
• Brownies
• Mayonnaise
• Aioli
• Butter
• Soy-free cheese
• Marshmallows

So it is actually possible to make everything on this list without any eggs. Hard to believe, but true!

Bartenders are now also using aquafaba for cocktails that call for egg whites, like a gin fizz or pisco sour. One bartender in charge of a vegan bar program says that aquafaba is the only egg white substitute he will use in his cocktails. After a 100 hours plus of studying aquafaba, he says “”If you fill two glasses, one with egg whites and the other with aquafaba, you wouldn’t even know the difference,” he said. “The only telltale sign is the smell: Egg whites smell like wet dog and chickpeas have no smell whatsoever.” (5)

How to Make Aquafaba

Aquafaba isn’t hard to make at all. You just need to make sure you have a hand mixer. The entire recipe takes under 10 minutes to create and then you have yourself an awesome egg substitute.

The most essential ingredient you’ll need to have for this recipe is the aquafaba. You have two options for this ingredient. I recommend using the water from cooking your own organic legumes at home. However, if you don’t have the time or you don’t have dried beans on hand, then it is an option to use the liquid from a box or can of beans.

If you have to opt for the quicker route then it’s best to choose a box of organic chickpeas. Last resort: a BPA-free can of organic beans. You can use the water drained off from a different variety of beans, but chickpea water is definitely known to work well. (6) If you’re not a fan of chickpeas, then cannelini beans are another great option.

I want to make an important note: This recipe for aquafaba works best with sweet or savory recipes since it includes maple sugar and cinnamon. If you are looking for an unsweetened aquafaba (which is definitely the way to go with things like mayonnaise), then simply leave out the maple sugar and cinnamon. If you want to leave out the salt, that’s perfectly fine too. Just whipping up the chickpea water will create a perfect aquafaba to use as an egg substitute.

First, using a hand mixer, beat the bean water until hard peaks are formed. This usually takes about 7 minutes.

Next, you’ll start folding in the maple sugar, cinnamon and salt. If you want an unsweetened aquafaba, then only add the salt leaving out the maple sugar and cinnamon. If you don’t want any added sugar, salt or flavor then you’re already done with this easy recipe!

Continue folding in the maple sugar, cinnamon and salt until mixture is well-combined.

Use your homemade aquafaba in place of egg, egg yolk or egg white in your favorite recipes.

The post Aquafaba Recipe: The Ultimate Egg White Replacement? appeared first on Dr. Axe.

While you can order queso at your local Mexican restaurant, you can make your own healthy queso recipe right at home. And I’m not talking about that orange stuff that’s in jars — I’m talking the real deal.

Unhealthy Queso Cheese vs. Healthy Queso Cheese

Many queso dip recipes start with Velveeta as its base. The yellow cheese spread might be a classic, but it’s also the classic example of an ultra-processed food that is partly responsible for today’s obesity epidemic, as these types of foods now take up to 60 percent of the average person’s intake!

Indeed, it’s not great for our bodies. For starters, it’s not allowed to be called cheese because, technically, it’s not. In fact, the label states it’s a “pasteurized prepared cheese product.” It’s also loaded with preservatives that real cheeses don’t require. Other recipes call for American cheese singles which are’t real cheese, either. Why bother with those imitation products?

And even queso recipes that use real cheddar are often tough on tummies, thanks to all that lactose. So what’s a queso lover to do?

Make this good-for-you queso recipe instead. For starters, we use goat cheddar cheese instead of cow’s milk cheese. Goat’s milk is easier to digest, making it a good choice for people who are lactose sensitive but can’t stand not getting their queso fix.

Adding coconut cream to this queso recipe makes it super smooth; and don’t worry, it won’t taste like coconuts, but it will leave behind a velvety texture. We’ll thicken everything up using a small amount of Paleo flour, and then add the seasonings that will take this cheese dip to the next level: think chopped jalapeño for a spicy kick, smoked paprika, cumin and chili powder. Toss in some diced tomatoes and you have a spectacular queso just begging to be dipped into!

How to Make Queso

If you’re ready to make this yummy dip recipe, let’s get started!

We’ll start by melting the butter over medium-high heat in a saucepan. Add in the jalapeño and stir until fragrant, about 2 minutes.

Next, add in the spices and flour and keep stirring for another 2 minutes. The kitchen will start to smell really good right about now …

Next, reduce the heat to medium and add in the goat milk yogurt, coconut cream, cheese and tomatoes.

Lightly stir it all up until the cheese is totally melted into the mixture. How fantastic does this queso recipe look?

Finally, add the freshly made queso dip to a large bowl. Top it with fresh cilantro, smoked paprika and avocado slices.

Serve alongside chips, toasted pita bread, veggies or just a spoon for an awesome queso dip for move night, game day or anytime the mood strikes!

The post Queso Recipe: The Popular Dip Now Made Healthy appeared first on Dr. Axe.

I’m a bit of a condiment fan. They allow you to spice up burgers, dip your veggies or jazz up any food with minimal effort. Unfortunately, most condiments and sauces that you can purchase at the store are full of preservatives, hard-to-pronounce ingredients and tons of refined sugar.

That’s why I usually prefer making my own, like this ketchup recipe or barbecue sauce. And now there’s another one to add to the list: harissa.

You might not be familiar with harissa, but it’s an extremely popular condiment in the Middle East and North Africa, where it originated from. It’s difficult to describe it — harissa is more of a paste than ketchup and has a much more complex flavor.

Depending on who prepares the harissa recipe and where it’s from, the ingredients can vary, but there are a few staples that are always included: benefit-rich garlic, hot chili peppers, oil and spices like coriander and fennel.

The hot chili peppers is probably the most distinctive part of harissa, which is lucky. These same peppers have been found to help people live longer. One study found that people who ate a chili pepper at least once a month reduced their risk of dying by 13 percent. Now there’s one good reason to make this harissa recipe!

But if you need more, some of my favorite ways to use harissa include adding them to scrambled eggs for a kick of flavor, mixing it with mayonnaise for a spicy aioli or using in my Middle Eastern shakshuka recipe.

This harissa recipe also makes a great marinade for chicken (especially if you’re grilling or broiling!) and, when combined with olive oil, is a yummy alternative to butter when you’re serving bread. You can mix it with your tomato sauce for pasta or pizza bases or spread on veggies before roasting. There’s nothing that a good harissa sauce doesn’t go well with.

Are you ready to whip up some harissa?

We’ll start by soaking the peppers in apple cider vinegar, one of the most versatile household ingredients, for 30 minutes. I purposely haven’t specified how many hot peppers to use so that you can choose the heat level that matches you and your family’s tastes.

While the peppers soak, gather the rest of your ingredients. This homemade harissa actually packs quite the nutritional punch. You’ll get heart-healthy good fats from the avocado oil used in this harissa to make it nice and smooth.

Coriander is the spice we’ll use most in this recipe. Coriander is the ground version of cilantro leaves and, luckily for us, it’s full of healthy benefits. Coriander seeds have been found to lower blood pressure, make digestion go more smoothly and decrease blood pressure levels.

Once the peppers are through soaking, add all of the ingredients to a food processor. Process on high until a harissa paste is formed, adding water slowly if necessary.

Your homemade harissa recipe is done! You can store this harissa in a glass or other air-tight container. It will keep for up to two weeks in the refrigerator.

The post Harissa Recipe — the Spicy Condiment You Must Try appeared first on Dr. Axe.

You might be wondering why this sauce is labeled vegan since nutrition-rich tomatoes are veggies. Well, many long-cooking tomato sauces actually use milk or Parmesan cheese for extra flavor (and also some kind of sweetener!). But this raw version doesn’t use any dairy at all — or even any heat!

That’s right, you can prepare a tomato sauce without any heat or cooking. Get ready to make your new summer favorite …

In a food processor, process all the ingredients, except for the sun-dried tomatoes. Gradually add in sun-dried tomatoes until a thick, smooth paste is formed. Serve mixed in with zoodles topped with fresh basil or use as a dip with our gluten-free garlic breadsticks.

Start by adding all the ingredients except for the sun-dried tomatoes into the food processor and processing. If these don’t scream summer, I don’t know what does. Fresh, juicy tomatoes, a good dose of garlic, a dash of sea salt and green, fragrant basil.

Because this recipe uses so few ingredients, I really recommend you use the best quality you can find. This is the time to hit up the farmer’s market or, even better, your own garden!

Next, slowly add the sun-dried tomatoes to this raw vegan tomato sauce, processing until a smooth, thick paste forms.

This is an easy, no-fuss recipe. It’s ready in five minutes with minimal gadgets, zero prep and literally no cooking. This raw vegan tomato sauce is perfect served over zoodles, as a dip for my gluten-free garlic breadsticks or even as a sauce in this coconut crust pizza. You can’t go wrong!

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But forget the pricey bottled sauces — and the accompanying shady ingredients that come along with them — and make your own instead. This Thai Chili Sauce is the perfect accompaniment to my Thai Chicken Stir Fry, but it’s also delicious as a veggie and cracker dip, to spread on Asian-inspired sandwiches or even to dip apple slices in. You name it, this Thai chili sauce tastes good with it.

I love that it’s prepared with raw cashew butter, which is excellent at fighting heart disease and helping to maintain weight. And with one jalapeño, this chili sauce is spicy enough to add some kick but won’t burn off any tongues. Let’s make this Thai chili sauce!

This one-step recipe is a breeze. Simply place all your ingredients in a high-powered blender or a food processor. Blend or process until the mix has reached a saucy consistency. If it seems too thick, slowly add a little water as needed.

That’s all there is to this! You’ll never need to buy a Thai sauce again.

Inspired to make other Thai dishes. First, make this Thai iced tea to go with this Thai chili sauce, then try these delicious recipes:

• Tom Kha Gai
• Soba Noodles Recipe with Turmeric Thai Sauce
• Thai Curry Kelp Noodles
• Thai Green Curry
• Thai Coconut Soup
• Thai Spring Rolls
• Thai Chicken Stir Fry

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Tahini is made from ground sesame seeds and boasts a variety of health benefits, from being packed in healthy fats to having an array of vitamins and minerals. And like hummus, it plays well with others, like in this Orange Tahini Dressing.

Here, tahini is combined with zesty orange, fresh cilantro and spices to create a homemade dressing that goes well over any salad or greens. There’s no food processor, blender or much chopping involved either. You’ve got to try it!

In a small bowl, add in all the ingredients except for the benefit-rich cilantro. Whisk them together until smooth, then add in the chopped herb.

That is really it! You can store this orange tahini dressing in a sealed container or jar and keep in the fridge for up to 5 days. Because the coconut oil will solidify in the fridge, be sure to plan ahead and let the dressing come to room temperature so the oil liquefies. If it’s cold out (hello, winter), put the container in a saucepan of hot water and let it warm up.

The post Orange Tahini Dressing Recipe appeared first on Dr. Axe.

This homemade ranch dress is also dairy-free, easy to make and full of flavor. You’ll love it on salads, as a dip for raw veggies or chicken tenders, or in recipes that call for ranch dressing.

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Normally, a caramel sauce recipe is just a mixture of butter, processed sugar, heavy cream, salt and vanilla. For this caramel recipe, I’m keeping the vanilla extract and the salt — a high quality sea salt that is. But this caramel sauce recipe is actually dairy-free and processed sugar-free. So that means no heavy cream or butter. Instead, I’m using coconut milk and coconut oil. Instead of processed sugar, I’m including honey and coconut sugar.

These changes result in a homemade caramel sauce that is just as delicious yet healthier than the typical recipes for homemade caramel. This is also such an easy caramel sauce recipe that you may never want to buy store-bought caramel sauce again!

Caramel Making Made Easy

Caramel’s texture alone can make it seem like an intimidating recipe to attempt at home. There are a lot of recipes out there for salted caramel sauce that overcomplicate the process. How to make caramel sauce really does not have to be hard.

There’s typically a dry or wet method to making caramel. The dry method is known for being tricky and requiring a cook’s utmost attention. It’s easy to mess up caramel sauce using the dry method. Meanwhile, the wet method normally requires the addition of water, which is easier, but personally, I find this recipe to be even easier than the usual wet method. (1)

Also, don’t be fooled — caramel doesn’t get its color from using brown sugar or molasses, but rather from the heating or caramelization of the sugar. In this case, I’m using coconut sugar, which is a healthier alternative to processed sugar.

Nutrition Facts

One serving of this tasty homemade caramel sauce recipe contains about: (2, 3, 4, 5, 6)

• 216 calories
• 0.7 grams protein
• 10 grams fat
• 31.7 grams carbohydrates
• 0 grams fiber
• 31 grams sugars
• 187 milligrams sodium
• 0.5 milligrams iron (3 percent DV)

How to Make This Caramel Sauce Recipe

So, how do you make caramel? This easy caramel sauce only requires six ingredients, and I’m talking about ingredients that you won’t just buy for this recipe and never use again. If you’ve been making some of my other recipes, you probably even have all of these ingredients on hand already.

So, let’s dive into the four simple steps of making this classic and rich salted caramel sauce.

First, add the coconut milk, coconut sugar and honey into a saucepan. Bring the mixture to a boil and then reduce the heat and allow it to simmer for 15 minutes.

Next, add the coconut oil, vanilla extract and sea salt. I also want to note that depending on your tastebuds, you can add a little less or a little more sea salt.

Now that all of the ingredients are in the saucepan, you can gently mix them together.

Remove the saucepan from the heat and place it in the refrigerator, allowing the mixture to cool completely before serving.

Top your favorite dessert (like Chocolate Caramel Coconut Flour Brownies) with the caramel sauce and enjoy!

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The benefits of apple cider vinegar come from it’s powerful healing compounds which include acetic acid, potassium, magnesium, probiotics and enzymes.

Try it in this raspberry vinaigrette recipe and experience its benefits today!

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