Nutritionist Sarah Di Lorenzo is proving that your favourite condiments are surprisingly easy to make at home, from tomato sauce to ranch dressing. Homemade versions are free from unnecessary sugar, salt and preservatives, while delivering plenty of fresh flavour.
Tomato Sauce
Serves: 8
Ingredients:
- 1 kg ripe tomatoes, quartered, or 2 x 400 g tins whole tomatoes, drained slightly
- 1 medium carrot, roughly chopped
- 1 brown onion, chopped
- 4 garlic cloves, unpeeled
- 3 tbsp extra virgin olive oil
- 2 tbsp tomato paste
- 1 tbsp balsamic vinegar
- 1 tsp dried oregano
- 1 tsp dried basil, or 2 tbsp chopped fresh basil
- 1/4 tsp chilli flakes, optional
- 1/2 tsp sea salt, plus more to taste
- Freshly cracked black pepper
- 1/4 to 1/2 cup water, if needed
Method:
- Preheat the oven to 210°C.
- Spread the tomatoes, carrot, onion, and garlic over a large baking tray. Drizzle with the olive oil and season with the salt and a few grinds of black pepper. Toss well.
- Roast for 35 to 45 minutes, or until the tomatoes have collapsed, the onion is golden at the edges, and the carrot is very soft.
- Squeeze the softened garlic from its skin and transfer all the roasted vegetables and tray juices to a blender.
- Add the tomato paste, balsamic vinegar, oregano, basil, and chilli flakes if using. Blend until smooth.
- Add a splash of water only if needed to loosen the sauce to your preferred consistency.
- For a deeper flavour, pour into a saucepan and simmer gently for 10 minutes. Taste and adjust seasoning.
Notes: The carrot and roasted onion provide enough natural sweetness that you do not need added sugar. For a chunkier rustic sauce, pulse briefly instead of blending fully smooth. This keeps in the fridge for 4 to 5 days and freezes well for up to 3 months.
Healthier Ranch Sauce
Serves: 8
Ingredients:
- 1/2 cup raw cashews
- 1/2 cup plain Greek yoghurt
- 2 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1 small garlic clove
- 2 tbsp chopped chives
- 1 tbsp chopped dill
- 1 tbsp chopped flat-leaf parsley
- 1/2 tsp onion powder
- 1/4 tsp garlic powder
- 2 to 4 tbsp water, as needed
- 1/2 tsp sea salt
- Freshly cracked black pepper
Method:
- Place the cashews in a bowl and cover with boiling water. Leave for 15 to 20 minutes, then drain.
- Add the soaked cashews, Greek yoghurt, lemon juice, apple cider vinegar, and garlic to a blender. Blend until very smooth.
- Add 2 tablespoons of water and blend again. Add more water a little at a time until the dressing is thick but pourable.
- Scrape into a bowl and stir through the chives, dill, parsley, onion powder, garlic powder, salt, and pepper.
- Chill for at least 20 to 30 minutes before serving so the flavour settles and the texture thickens slightly.
Notes: This works well as a salad dressing, burger sauce, vegetable dip, or spooned over roasted potatoes. If you prefer a fully smooth green dressing, blend the herbs into the base instead of stirring them through. Store in an airtight jar in the fridge for up to 4 days.
Spinach, Pea and Basil Green Pesto
Serves: 6
Ingredients:
- 2 cups baby spinach
- 1 cup thawed green peas
- 1/2 cup fresh basil leaves
- 1/3 cup toasted walnuts or pine nuts
- 2 garlic cloves
- 1/3 cup finely grated parmesan
- 1/3 cup extra virgin olive oil
- 2 tbsp lemon juice
- 1 tsp finely grated lemon zest
- 1/2 tsp sea salt, plus more to taste
- Freshly cracked black pepper
- 1 to 2 tbsp water, if needed
Method:
- Toast the walnuts or pine nuts in a dry pan over medium heat for 2 to 3 minutes until fragrant. Cool slightly.
- Add the spinach, peas, basil, nuts, and garlic to a food processor. Pulse until roughly chopped.
- Add the parmesan, lemon juice, lemon zest, salt, and pepper.
- With the motor running, slowly pour in the olive oil until the pesto becomes thick and cohesive.
- Add a tablespoon of water if you want a looser texture for tossing through pasta or drizzling over bowls.
- Taste and adjust with extra salt, lemon, or pepper as needed.
Notes: The peas add body and a subtle sweetness, while the spinach softens the flavour and boosts colour. For a dairy-free version, swap the parmesan for 2 tablespoons of nutritional yeast plus an extra pinch of salt. Keeps in the fridge for 4 to 5 days. Press a thin layer of olive oil over the top to reduce browning.
