Get saucy!

This week's tweak. Ditch the shop bought sauces from a jar and make your own at least once this week. We've suggested a few below. Easy :)

Did you read the advice in April this year from Mars about eating certain of their products only "occasionally"? By that they mean once a week. Well, on that blacklist was, to many people's surprise Dolmio sauce! A staple in may people's kitchens across Ireland.

Why? Well it's actually packed full of added sugar. Mars said that they were looking at ways of changing the recipe of many of their products to contain less sugar and salt. But, the fact remains that in order to maintain the taste of products that contain low-grade ingredients and can sit on shelves for months, if not years, the addition of salt and or sugar is common practice.

Even so, this was quite a shocking statement from a company that sells the stuff!

Now you maybe thinking "I only have Dolmio once per week" but you have to consider what other processed sauces and foods you have, that may also be high in sugar and or salt.
- Dolmio and many of the jarred alternatives
- Mayonaise
- Ketchup
- Curry sauce

Consider as well food labelling requirements. A 500g jar of Dolmio lists sugars as 6.1g per 100g. Now you might not think that's much, but when you consider that most of the weight of that sauce is water and that of the 36 calories per 100g, 24 of those calories are pure sugar - that's 66%!! When you calculate the amount of sugar in the whole jar it's around 8 teaspoons.

That's this much!!!

It's actually surprisingly easy to make your own sauces that are full of flavour, no nasties and are full of goodness compared to those in a jar. 

Make your own sauces. 

Easy tomato sauce:
One can chopped tomatoes (no added salt)
1 tsp mixed herbs
2 tsp tomato puree
1 clove garlic (minced or chopped finely)
Drizzle olive oil
1 tsp paprika
(Add some chilli powder if you want a spicier sauce)
heat the oil in a pot (medium heat), add the garlic and heat for a couple of minutes (don't burn it). 
Add everything else - let it simmer for 5 - 15 minutes - DONE!

This is your base sauce, add onions, mushrooms, roasted veg, mince, chick peas, fresh herbs or anything you think will work to get a great tasting homemade sauce. Use it in Bolognese, Lasagne, pasta bake or ratatouille, the sky is the limit. Give it a try

Easy curry sauce:
1 tin coconut milk
1/2 thumb ginger
1 clove garlic
1 onion
1/4 tsp cayenne
2 tsp garam masala
1 tsp ground cumin
1 tsp ground coriander
Method - mix it all and bring it to simmer for about 10-15 minutes

 Add finely cut ginger, garlic and onion to some oil and cook for 5 minutes on a medium heat
Add everything else and let it simmer for 15 minutes - DONE

This is the base sauce: Add sweet potatoes, chick peas and cauliflower for a delicious veg curry or chicken - for a chicken one :)

Easy pesto
Here's a foolproof basil pesto recipe from the food network

Ditch the mayo and use our easy dressing - 
Get an old jar and lid and put in
1 tblsp olive oil (or try flax oil for a burst of omegas)
.5 tblsp white wine vinegar
2 tsp wholegrain mustard
1 tsp honey
Shake it up -  taste and season - adjust to taste. That's it done!

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By the way - have you heard about our healthy recipe boxes? Learn more

Take a look at our new healthy recipe box service  - Now delivering to Ratoath, Dunboyne, Ashbourne, Clonee and Dunshaughlin.

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