Dressings Sauces Recipes

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CLEAN DRESSINGS & SAUCES - ASHY BINES
By A s h y B i n e s
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By A s h y B i n e s
STEP 1:
The base
yum!!
Start with a good quality extra virgin

olive oil as a base.
Healthy Dressings and Sauces!

Its pretty difficult these days to find a commercial condiment
that doesnt have added sugar or processed ingredients of
some kind. This is the dilemma we face with most packaged,
processed foods in the grocery store. Food claims on packages
and nutrition facts labels often lead us to think were buying
something healthy. But finding a healthy salad dressing
requires some deeper digging on your part.
STEP 2:
THE FLAVOUR
Add a little flavour to balance out your
dressing by using various types of vinegars
and citrus fruits. Make sure the juice is fresh
or even better, cold pressed. When choosing
vinegars, make sure to opt for good quality
as the health benefits will be greater.
Apple cider vinegar / Balsamic vinegar
If you dont like the idea of your food being full of additives
White vinegar / Fresh lemon juice / Fresh lime juice
and packed with potentially harmful chemicals you cant
Fresh orange juice / Fresh grapefruit juice
pronounce, you can make your own cheaper, healthier and

tastier versions at home. Now you dont have to ditch the
bottle to avoid these hidden nasties.
Take a look at my formula to the right, for creating your own
healthy salad dressing recipes...
Before you are getting excited and start getting creative in
the kitchen you will to ensure you have all the ingredients
available. Always make sure to read the recipe before you
start. Again, make sure the juice is fresh or even better, cold
pressed. When choosing vinegars, make sure to opt for good
quality as the health benefits will be greater. See my list on
the next page.
Stop dreaming, start achieving!
Love Ashy
Red wine vinegar / White wine vinegar

STEP 3:
the final piece
Add some herbs and spices and be creative.
NOTE: fresh herbs add a lot more flavour
than dried. I would recommend for you to
try the following:
Dill / Rosemary / Marjoram / Savory
Thyme / Coriander / Basil / Oregano / Parsley
Lemongrass / Cumin / Curry / Paprika
Minced garlic / Minced ginger / Minced onion
Whats Needed?
In the pantry...

Allspice, ground
Ancho chillies, dried
Apple cider vinegar
Balsamic vinegar
Black pepper
Brown mustard seeds
Cashew nuts, unsalted
Cayenne pepper
Chicken broth, salt reduced
Chilli powder
Chipotle chillies in adobo sauce
Cinnamon, ground
Cloves, ground
Cranberry juice, fresh
Cumin, ground
Extra virgin olive oil
Mustard seeds, ground
Natvia

Nutritional yeast
Onion, brown
Onion, green
Onion, red
Onion, white
Oregano, dried
Pine nuts
Raw cacao powder
Red wine vinegar
Rice vinegar
In the fridge...

Anchovy paste
Avocado

Banana peppers
Basil, fresh
Bell peppers
Chervil leaves
Chives, fresh
Chobani 0% natural yoghurt
Continental cucumber
Coriander, fresh
Cottage cheese, low fat
Dill, fresh
Eggplant
Garlic
Rosemary, dried
Pink Himalayan salt
Sesame oil
Sesame seeds
Smoked paprika, ground
Stevia
Tabasco

Tamari sauce
Thyme, dried
Tomatoes, diced
Tumeric, ground
White wine vinegar
Yellow mustard seeds
In the freezer...

Ginger, fresh
Jalapeo pepper
Kalamata olives
Lemon juice, fresh
Lemons

Lime juice, fresh
Orange juice, fresh
Parsley, fresh
Serrano chilli
Tarragon, fresh
Tomato paste, no added salt
Tomatoes, fresh
Cranberries, fresh or frozen
Edamame beans, shelled
Lima beans
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Cranberry Vinaigrette
Serving Size
4 tsp.
Ingredients
Method
1 cup cranberry juice, fresh
Place juice and cranberries in a small saucepan and bring to a boil.
1/2 cup fresh or frozen cranberries,
Cook until reduced to 1/4 cup (about 5 minutes).
thawed and chopped

1 tbsp. extra virgin olive oil
Combine cranberry mixture, oil, and remaining ingredients in a small
1 tbsp. red wine vinegar
bowl and stir well with a whisk.
1/2 tbsp. stevia

(or until desired taste is achieved)
Place in a glass jar once cool and store in the fridge for up to a week.
2 tsp. minced chives

1/8 tsp. pink Himalayan salt
NOTES: This thick salad dressing is also delicious spread on turkey
1/8 tsp. freshly ground black pepper
sandwiches, or with roasted meats such as chicken, pork, and duck.
Chilli-Garlic Vinaigrette
Serving Size
1 tbsp.
Ingredients
Method
1 tbsp. chopped serrano chilli
Combine first 3 ingredients in a mortar and mash to a paste with a
pestle.
6 cloves garlic, crushed

Combine garlic paste mixture, vinegar, and remaining ingredients in a
2 tbsp. water
small bowl, stirring with a whisk.
2 tbsp. fresh lemon juice

1 1/2 tbsp. extra virgin olive oil
Place in a glass jar once cool and store in the fridge for up to a week.
1 1/2 tbsp. anchovy paste

Use this light vinaigrette to dress grilled antipasto vegetables or use in
a chicken salad.
10
Serving Size
Herb Vinaigrette
2 tbsp.
Ingredients
Method
9 tbsp. white wine vinegar
Combine the first 3 ingredients in a medium bowl and slowly whisk in
1 tbsp. stevia
oil until combined.
(or until desired taste is achieved)

Stir in basil and chives.
1 cup extra virgin olive oil

3 tbsp. chopped fresh basil
Store, covered, in refrigerator for up to 5 days.
3 tbsp. minced fresh chives

NOTES: This recipe makes plenty of dressing to keep on hand, so having
a salad with dinner is effortless any night of the week.
Four-Herb Green Yoghurt Dressing
Serving Size
2.5 tbsp.
Ingredients
Method
1 cup plain 0% Chobani yoghurt
Place first 7 ingredients in a blender or food processor and process until
1/2 cup homemade mayonnaise
smooth.
(see page 38)

2 tbsp. tamari sauce
Add parsley and remaining ingredients. Process until herbs are minced.
2 1/2 tsp. fresh lemon juice

1 tsp. hot pepper sauce (such as Tabasco)
3 canned anchovy fillets
1 clove garlic, minced
2/3 cup fresh parsley leaves
1/4 cup fresh tarragon leaves
1/4 cup fresh chives, chopped
1/4 cup fresh chervil leaves (optional)
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Balsamic Herb Vinaigrette

Ingredients
Method
4 cloves garlic, minced
Whisk everything together and serve.
Serving Size
1 tbsp.
3 tbsp. balsamic vinegar

1 tsp. dried oregano leaves or 1 tbsp. of
Store any leftovers in an airtight container for up to 1 week in the fridge.
minced fresh oregano

1 tsp. dried thyme leaves or 1 tbsp. of
minced fresh thyme
1 tsp. homemade mustard (see page 30)
1 tsp. black pepper
Green Onion and Coriander Dressing

Ingredients
Method
1/4 cup white wine vinegar
Combine ingredients and blend until smooth.
Serving Size
1 tbsp.
1/4 cup fresh lime juice

1/2 tsp. homemade mustard
(see page 30)
2 bunches / 1 cup blanched green onion
1/2 cup of fresh coriander
1/4 tsp. ground white pepper
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Fresh Coriander and Lime Dressing
Serving Size
2 tbsp.
Ingredients
Method
1/3 cup extra virgin olive oil
Place all ingredients in a food processor or blender and puree until
1/2 cup plain 0% Chobani yoghurt
smooth.
1 tbsp. fresh lime juice

Continue to add olive oil 1 tablespoon at a time as necessary to create
1 tbsp. white vinegar
a smooth finish.
1 bunch fresh coriander, roughly chopped

1 tsp. pink Himalayan salt
NOTES: The colour of the dressing will vary depending on how much
coriander you add.
Sesame Tamari Vinaigrette
Serving Size
2 tbsp.
Ingredients
Method
1/4 cup fresh orange juice
Whisk orange , vinegar, tamari, oil, stevia and ginger in a small bowl until
1/4 cup rice vinegar
the stevia is incorporated.
2 tbsp. tamari sauce

1 tbsp. toasted sesame oil
Taste to ensure flavours are balanced.
Stevia, to balance flavours

1 tsp. fresh ginger, finely grated
Transfer to a jar or glass bottle and refrigerate.

NOTES: Cover and refrigerate for up to 1 week.
15
Serving Size
Mexican Yoghurt Dressing

Ingredients
Method
1 cup plain 0% Chobani yoghurt
Mix everything together.
2 tbsp.
3 tbsp. brown onion, minced

1-1/2 tbsp. fresh lime juice
1 tsp. ground cumin
1 tsp. chilli powder
Faux Buttermilk Herb Dressing
Serves
8
Ingredients
Method
1/4 cup almond milk, unsweetened
Combine almond milk with the lemon juice and let it rest for 15 minutes.
1/2 tsp. fresh lemon juice
This should allow the almond to curdle.
1/8 cup extra virgin olive oil

1/8 cup red wine vinegar
Once the faux buttermilk is ready mix all ingredients together and serve.
1/8 cup plain 0% Chobani yogurt

1 tbsp. fresh oregano, chopped
1 tbsp. fresh thyme, chopped
1 tbsp. fresh parsley, chopped
1 tsp. black pepper
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Serves
4
Light Pesto Sauce

Ingredients
Method
2 tbsp. pine nuts
Place pine nuts in a small skillet and set pan over medium heat. Cook
1/8 cup nutritional yeast
until nuts are golden, shaking pan frequently to prevent burning, about
1/4 cup unsalted cashews
3 minutes. Transfer nuts to a plate to cool.

2 cups basil, leaves, fresh
In a blender or food processor, combine nutritional yeast, cashew nuts
1/2 cup chicken broth, reduced salt
and 1/4 teaspoon salt. Process until a smooth powder has formed.

2 cloves garlic, peeled
Add pine nuts, basil, chicken broth, oil, garlic and a bit more salt. Pro-
cess until smooth and thick.

Makes about 1/4 cup per serving.
Ginger Ponzu Sauce

Ingredients
Method
1/4 cup tamari sauce
Mix together and you are ready to go.
Serving Size
2.5 tbsp.
1/4 cup fresh lemon

1 tbsp. crushed, peeled, fresh ginger
NOTES: This sauce wins a triple crown because it is simple, tasty and
versatile. It works well on an Asian salad, and can also be used as a
marinade or dipping sauce.
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Homemade Tomato Sauce
Serves
8
Ingredients
Method
Heat oil in large saucepan over medium heat. Add onions and cook for
1 large brown onion, finely diced
about 3 minutes. Add garlic and cook together for about 4 minutes or
until onions are soft and translucent.
1kg fresh tomatoes, diced

1/4 cup water
Add oregano and rosemary to onion and garlic and cook for another
1 tbsp. tomato paste, no added salt
minute or two.

(or balsamic vinegar)
To the vegetables, add tomatoes, water, tomato paste, vinegar, and
1 1/2 tbsp. stevia
stevia. Stir well, combining all flavours. Salt and pepper to taste.
(or 1 tbsp. if using balsamic vinegar)

1 tsp. dried oregano
Bring sauce to a boil. Reduce heat to medium low and simmer for 20
(or 2 tsp. fresh, chopped)
to 30 minutes up to 1 hour, adding water, a tablespoon at a time, if
2 tsp. dried rosemary, crushed
necessary. (Normally only required to add water when using fresh
(or 1 1/2 tbsp. fresh, finely chopped)
tomatoes.)
Pink Himalayan salt and pepper to taste

Serve straight away or keep in an airtight container in the fridge for up
to a week.
23
Makes
1.5 cups
Chipotle Sauce
Ingredients
Method
2 tbsp. pine nuts
To make the sauce, place all the ingredients in a blender and blend
1/8 cup nutritional yeast
until almost smooth. Season with salt. The sauce will keep in an airtight
1/4 cup unsalted cashews
container in the fridge for up to 3 weeks.

2 cups basil, leaves, fresh
NOTES: Chipotle peppers in adobo sauce can be found at well stocked
1/2 cup chicken broth, reduced salt
Harris Farm Markets.

Serves
4
Guacamole
Ingredients
Method
1 1/2 red onion, coarsely chopped
Place first 5 ingredients in a food processor and pulse until finely
1 tbsp. fresh lime juice
chopped.

1 clove garlic
Add avocado and process until smooth.
1/2 small jalapeo pepper

1 ripe avocado, peeled
Sprinkle with coriander.
1 tbsp. coriander leaves
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Serves
10
Mole Sauce
Ingredients
Method
3 white onions, quartered
Preheat the oven to broil and move the oven rack to the highest
4 plum tomatoes, quartered
position.

2 banana peppers
Next, combine all the vegetables except the ancho chillies in a cast iron
3 ancho chillies, dried
skillet or a sheet pan.
1 tsp. chilli powder

1 tsp. raw cacao powder
Put the pan on the top rack to broil. Wearing an oven glove, occasionally
2 cups chicken stock or vegetable stock,
stir the vegetables with a spoon. Keep the dish in the oven until the
salt reduced
tomatoes begin to bubble and blacken.
1 lime, juiced and zested

Take out the pan and cool for 5 minutes. Meanwhile, steep the chillies in
a small mixing bowl by covering the chillies with boiling water.
After steeping for 10 minutes, remove the chillies from the bowl and cut
off the stems.
Using a food processor or blender, puree the slightly cooled vegetables
and chillies until smooth. Put the pureed mixture into a saucepan and
add the spices and stock. Cook on the stovetop at a medium heat for
approximately 25 minutes. Sprinkle with the lime juice, and add in the
zest.
Serve immediately or store in the refrigerator for later use.
NOTES: If you cant find dried ancho chillies, any dried chilli can be used.
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Serves
12
Ajvar
Ingredients
Method
5 red bell peppers (about 1.25-1.5kg)
Cut the peppers in half and remove stem, seeds, and white membranes.
1 medium eggplant (about 375g)
Cut the eggplants in half lengthwise.
6 kalamata olives, pitted and chopped

(optional)
Place peppers and eggplants cut-sides down on a large baking sheet
3-5 cloves garlic
and place it in the oven about 10 centimetres below the broiler. Broil
1-2 tbsp. white wine vinegar
until the pepper skins blister and blacken and the eggplant is tender
1 tsp. hot smoked paprika
in the middle. The blacker you get the peppers, the better the flavour. If
(optional or to taste)
you find some are blackening before others, move them around on the
1/4 1/2 tsp. red cayenne pepper
baking sheet so that they will roast evenly.
(or to taste)
Pink Himalayan salt, to taste
As the peppers blacken, remove them to a large bowl and cover tightly
with plastic wrap. When the eggplant is tender, remove it to a plate or
cutting board. Scoop out the flesh, discarding any large seeds, and place
it in the food processor with the olives and garlic. Process until smooth.
Allow the peppers to steam in the covered bowl until they are cool. Then
peel off the blackened skin; the more skin you remove, the better.
Add the peppers to the eggplant in the food processor and pulse to
chop them finely but do not blend them into a smooth paste.
Remove to a bowl and add the vinegar, hot pepper, and salt to taste.
Serve at room temperature or chilled.
29
Spicy Mustard
Ingredients
Method
1/3 cup yellow mustard seeds
Combine the mustard seeds, vinegar, and water in a medium bowl. Soak
2 1/2 tbsp. brown mustard seeds
for 8 to 10 hours at room temperature. Drain, reserving the liquid, and
1/2 cup apple cider vinegar
transfer the seeds to a food processor fitted with the steel blade.
1/2 cup water

1-2 tbsp. stevia
Add 1 tablespoon of the reserved soaking liquid along with the
(until desired taste is achieved)
stevia, turmeric, cumin, and salt to taste. Process until thick and smooth
1/4 tsp. ground turmeric
with a fair amount of whole mustard seeds speckling the paste, about
1/4 tsp. ground cumin
2 minutes, stopping to scrape down the sides of the bowl with a rubber
Pink Himalayan salt, to taste
spatula occasionally. Add more soaking liquid if desired to achieve a

thinner consistency.
Store in a glass jar in the refrigerator for up to 2 weeks.
Faux Honey Mustard

Ingredients
Method
1 cup homemade mayonnaise
Combine all ingredients in bowl and mix thoroughly.
(see page 38)

1/3 cup homemade mustard
To store, refrigerate in airtight container.

1 sachet Nativa or stevia
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Serves
8
Lima Bean Dip

Ingredients
Method
375g frozen baby lima beans
Cook beans in boiling water 10 minutes or until very tender. Drain,
3 tbsp. sesame seeds, toasted
reserving 1/2 cup cooking liquid.
1/4 cup fresh lemon juice

Place sesame seeds in a blender and process until finely ground.

1 clove garlic
Add juice and remaining ingredients and process until blended.

Add beans and 1/2 cup reserved liquid. Process until almost smooth,
scraping sides of blender occasionally.
Makes 1/4 cup per serve.
Serves
8
Cucumber Dill Dip

Ingredients
Method
1/2 cup cottage cheese, low fat
Put the cottage cheese and white wine vinegar in a food processor and
1/2 tbsp. white wine vinegar or fresh
blend until smooth.
lemon juice
1/2 cup plain 0% Chobani yoghurt
Combine with yogurt, grated cucumber, dill, garlic, salt, and pepper.
1 cup cucumber, grated

3 tbsp. fresh dill, chopped
Serve with sliced cucumber.
1 tsp. garlic, minced

Makes 3 Tbsp per serve.

Sliced continental cucumber, to serve
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Serves
8
Edamame and Pine Nut Spread

Ingredients
Method
2 cups frozen shelled edamame
Combine edamame and garlic in a small saucepan. Cover with water to
5 centimetres above edamame.
1/2 cup packed fresh basil leaves

2 tbsp. pine nuts, toasted
Bring to a boil and cook for 2 minutes or until edamame is tender.
2 tbsp. plain 0% Chobani yoghurt
Remove from heat and drain well.
1/4 cup water

Combine edamame, garlic, basil, pine nuts, and yogurt in a food
processor.

1/2 tsp. grated lemon rind
Pulse until coarsely ground.

Add 1/4 cup water and remaining ingredients and process until almost
smooth.
Makes 1/4 cup per serve.
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Homemade Ketchup
Ingredients
Method
185g tomato paste, no added salt
Combine ingredients in food processor and blend until the onion
disappears.
1/3 cup water

2 tbsp. stevia, optional
Spoon mixture into an airtight container and store in the refrigerator.
2 tbsp. onion, minced

2 cloves garlic
1/8 tsp. ground allspice
1/8 tsp. ground cloves
1/8 tsp. black pepper
37
Serves
8
Homemade Mayo
Ingredients
Method
2 large egg yolks
Heat the egg yolks, lemon juice, water, and mustard in a small skillet
over very low heat, stirring constantly.
2 tbsp. water
1 tsp. ground mustard seed
At the first sign of thickness, remove from heat and submerge in a large
pan of cold water. Make sure you continue to stir to avoid creating citrus
flavoured scrambled eggs.

Scoop mixture out of pan and into a food processor.
Blend for a few seconds and then let mixture sit uncovered for at least
5 minutes to cool.
Add remaining dry ingredients, and blend on low speed.
Drizzle oil slowly into the mixture until all ingredients are combined.
Scoop into a large glass container and chill immediately.
NOTES: The mayonnaise should keep for at least 1 week if stored
correctly.
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Serves
8
Homemade bbq sauce

Ingredients
Method
1 tsp. of smoked paprika
Add the onion to a fry pan and cook over a medium heat for 3-5 minutes
1 small onion, minced
or until onion browns.

185g tomato paste , no added salt
Add in garlic and cook for a minute, then mix in all other ingredients
1 tsp. chipotle powder
and simmer for about 30 minutes.

1/2 cup water
Test the mixture and add other spices, more vinegar, stevia or Tabasco
1/4 cup homemade ketchup (see page 37)
until you achieve the desired taste.
3 tbsp. homemade mustard (see page 30)

3 tbsp. tamari
To store, scoop into a large plastic container and keep refrigerated.
1 pinch ground cloves

1 pinch cinnamon
Tabasco, to taste
Stevia, to balance flavours
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cleessainngs
r
d
& sauces
By A sh y Bi n es
www.ashybines.co
42

Dressings Sauces Recipes

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n

CLEAN DRESSINGS & SAUCES - ASHY BINES

Start with a good quality extra virgin

Healthy Dressings and Sauces!

White vinegar / Fresh lemon juice / Fresh lime juice

and packed with potentially harmful chemicals you cant

Fresh orange juice / Fresh grapefruit juice

pronounce, you can make your own cheaper, healthier and

Red wine vinegar / White wine vinegar

Ancho chillies, dried

Apple cider vinegar

Brown mustard seeds

Cashew nuts, unsalted

Chicken broth, salt reduced

Chipotle chillies in adobo sauce

Cranberry juice, fresh

Extra virgin olive oil

Mustard seeds, ground

Raw cacao powder

Red wine vinegar

Chobani 0% natural yoghurt

Cottage cheese, low fat

Pink Himalayan salt

Smoked paprika, ground

White wine vinegar

Yellow mustard seeds

Lemon juice, fresh

Lime juice, fresh

Orange juice, fresh

Tomato paste, no added salt

Cranberries, fresh or frozen

Edamame beans, shelled

CLEAN DRESSINGS & SAUCES - ASHY BINES

CLEAN DRESSINGS & SAUCES - ASHY BINES

CLEAN DRESSINGS & SAUCES - ASHY BINES

1 cup cranberry juice, fresh

Place juice and cranberries in a small saucepan and bring to a boil.

1/2 cup fresh or frozen cranberries,

Cook until reduced to 1/4 cup (about 5 minutes).

thawed and chopped

Combine cranberry mixture, oil, and remaining ingredients in a small

1 tbsp. red wine vinegar

bowl and stir well with a whisk.

1/2 tbsp. stevia

2 tsp. minced chives

NOTES: This thick salad dressing is also delicious spread on turkey

1/8 tsp. freshly ground black pepper

sandwiches, or with roasted meats such as chicken, pork, and duck.

1 tbsp. chopped serrano chilli

Combine first 3 ingredients in a mortar and mash to a paste with a

3/4 tsp. pink Himalayan salt

6 cloves garlic, crushed

Combine garlic paste mixture, vinegar, and remaining ingredients in a

small bowl, stirring with a whisk.

2 tbsp. fresh lemon juice

1 1/2 tbsp. anchovy paste

CLEAN DRESSINGS & SAUCES - ASHY BINES

CLEAN DRESSINGS & SAUCES - ASHY BINES

9 tbsp. white wine vinegar

Combine the first 3 ingredients in a medium bowl and slowly whisk in

oil until combined.

(or until desired taste is achieved)

Stir in basil and chives.

1 cup extra virgin olive oil