Protein, fat and vegetables are the staples of most of the current low carb and ketogenic diets. A perfect way to enhance these often bland diet options is by using a robust spice or sauce. Harissa, Romesco or Chimichurri are three sauces that are fairly easy to make and can result in a huge difference in the flavor or your meals, whether you are low carb or not!
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Why These Sauces Work with Savory Dishes
If you are not used to cooking whole foods, the protein world of a low carb diet can get monotonous very quickly.
If you don’t follow a low carb diet, but want to explore the world of enhancing flavor with robust, unique sauces, these three are a great place to start, and here’s why:
- They are fairly easy to make with readily available ingredients
- They are classic sauces that have stood the test of time
- They can introduce you to some global cuisines without being intimidated
- They enhance a wide range of dishes compliant with popular diets, whether you are vegetarian, low carb, or keto
- They store well in the refrigerator so you don’t have to use them for a single recipe and then toss
- They are easy to modify to be low sugar but still have a robust flavor profile
- They are a way to help busy people or beginning cooks make delicious and “unique” meals for family or friends
Low Carb Harissa Paste
Favorite Uses: Harissa is a wonderful North African sauce or condiment that is used to flavor many different kinds of dishes. It is frequently used to flavor couscous and grilled dishes. It is also used as a relish or condiment with all kinds of meat.
The Harissa sauce we offer online is a Good Food Awards winner. I believe it is because we use a variety of seven different fresh peppers from the farm. For a DIY version see recipe below:
Low Sugar Harissa Sauce (or Paste)
Ingredients
- 12 dried chile peppers I used a combination of guajillo, pasilla and arbol but you can mix and match
- 1 tsp cumin seeds
- 1 tsp coriander seeds
- 1 tsp caraway seeds
- 1 tsp Vietnamese cinnamon
- juice from 1-2 lemons
- 5 cloves garlic
- 3 Tbsp olive oil
- 1 tsp salt
Instructions
- De-stem chile peppers and soak dried chile peppers in pot of water that has just been turned off after being brought to a boil. Soak for 20-30 minutes to hydrate.
- Toast spices 2-3 minutes in small, dry pan over medium heat, until aromatic. Let cool before grinding.
- Grind spices and salt together in coffee bean grinder to fine grind.
- Drain peppers, reserving chile water, and add all ingredients to blender or food processor. Process until smooth, thinning with chile water if necessary.
Notes
Nutrition
Low Sugar Romesco Sauce
Favorite uses: My favorite way of using this sauce has been to take it out of the refrigerator, warm it slightly in the microwave and top off scrambled or fried eggs with the sauce.
It is also wonderful to add to vegetables or any sauce or skillet diner you are making to enhance the flavor profile.
If you want a great pre-made Romesco, check out the Romesco sauce we offer online. For a DIY version, see recipe below:
Low sugar Romesco Sauce
Ingredients
- 1/2 cup slivered almonds lightly toasted
- 2-3 garlic cloves peeled and smashed with back of knife
- 4 oz roasted red bell peppers 1/2 of 8 oz jar
- 1/4 cup tomato puree
- 2 Tbsp. Sherry vinegar can substitute apple cider vinegar
- 1 tsp smoked paprika
- 1/2 tsp hot pepper powder I used my chipotle spice but cayenne pepper is fine
- 1/2 cup olive oil
- salt & pepper to taste
Instructions
- Toast almonds in dry frying pan over medium heat for a couple of minutes until aromatic (do not burn!).
- Add toasted nuts, garlic, and the next 5 ingredients (up to the olive oil) in blender or food processor and process until well blended and finely chopped.
- With motor running, slowly add the olive oil until smooth. Season to taste with salt and pepper. Cover and chill for up to 3-4 weeks.
Nutrition
Low Carb Chimichurri Sauce
Favorite Uses: Chimichurri is an important part of Argentinian cuisine, traditionally served with grilled chorizo and grilled steaks.
This sauce also pairs nicely with chicken and fish, it works well as a marinade, and it is delicious on vegetables. Any of these choices work with a low carb or slow carb diet.
Most of these low carb sauces can be stored for at least 3 weeks and used as convenient, creative meal enhancements by pairing them with just about any protein or veggie or egg dish you make.
Chimichurri Sauce
Ingredients
- 1/2 tsp red pepper flakes add more if you like it more spicy
- 1 cup parsley leaves packed
- 1/4 cup fresh oregano
- 1/4 cup fresh cilantro optional
- 1/4 cup red wine vinegar
- 4 garlic cloves
- 1/4 cup water
- 1/2 cup olive oil
- salt and pepper to taste
Instructions
- Combine all ingredients except olive oil in blender or food processor and blend until smooth.
- With motor running, add olive oil slowly until it reaches desired consistency (make sure and cover top of blender or sauce will splatter all over).
Nutrition
For more recipes using Harissa:
Spiced ChickpeasTamale Harissa Pie
For more recipes using Romesco:
For more recipes using Chimichurri:
Chimichurri Topped Beef Brisket
Online Coaching
Although I am not currently taking clients for diet & health coaching, I have been a coach for many years with the online service called coach.me. It is a great platform for all kinds of coaching – anything from specific diets, writing a blog, getting up early, or getting rid of that pesky procrastination.
There are some wonderful coaches and the testimonials will tell you what you need to know. Contact me at dsheathglen@gmail.com to get a referral to some of the tested, experienced online coaches on Coach.me
If you’d like to start with a plan for a low carb or keto lifestyle, check out this detailed guide in ebook form. It may be all you need to lose weight on this lifestyle. Or it may be used as a supplement to one-to-one coaching.
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