The right kind of condiment can improve your culinary game. It allows 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 it’s usually better to make you own, like ketchup or barbecue sauce. And now there’s another one to add to the list: harissa.

What Is 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. Now there’s one good reason to make this harissa recipe!

How to Make Harissa

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. We 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 herb 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.

How to Use

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 our 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.

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Harissa Recipe

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• Author: Ethan Boldt
• Total Time: 35 min
• Yield: 6
• Diet: Vegan

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Harissa is a popular Middle Eastern condiment and goes with many foods. Add to eggs, mayo or even your pasta sauces. It also works as a great marinade for chicken or as a dip for vegetables.

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Ingredients

• 3–4 dried peppers of choice, stems removed
• ¼–½ cup apple cider vinegar
• 2–3 tablespoons lemon juice
• ½ teaspoon of lemon zest, optional
• 5 cloves garlic, chopped
• ¼ cup avocado oil
• 1 teaspoon coriander
• ½ teaspoon fennel
• ½ tablespoon black pepper
• ¼ teaspoon allspice
• ⅛ teaspoon nutmeg
• ½ sea salt
• ½ cup tomato paste
• 2 tablespoons water, if needed

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Instructions

1. Soak peppers in the apple cider vinegar for 30 minutes.
2. Add all ingredients, except water, to a food processor and process on high until well combined, adding water if needed.

• Prep Time: 5 min
• Category: Condiments
• Method: Mixing
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 2 tablespoons (28 g)
• Calories: 37
• Sugar: 1.3 g
• Sodium: 63 mg (4% DV)
• Fat: 2.8 g
• Saturated Fat: 0.3 g
• Unsaturated Fat: 2.3 g
• Trans Fat: 0 g
• Carbohydrates: 2.7 g
• Fiber: 0.5 g
• Protein: 0.5 g
• Cholesterol: 0 mg

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

Not only does the pumpkin spice blend add classic fall flavor to pumpkin (and other foods), but 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.

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 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 the average concoction can include some less than favorable ingredients. Instead, easily make your own with 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

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

In addition, you won’t find any added sugar or emulsifiers that too many bottled pasta sauces use. Let’s get started on this nutrient-loaded vegan pasta sauce (see below for more about that).

How to Make Vegan Pasta Sauce

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.

Start by adding all the ingredients except for the sun-dried tomatoes into the food processor and processing. Fresh, juicy tomatoes, a good dose of garlic, olive oil, a dash of sea salt and green, fragrant basil.

Because this recipe uses so few ingredients, we really recommend you use the best quality you can find. This is the time to hit up the farmer’s market.

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.

Alternatively, you can make a cooked vegan pasta sauce. Simply saute half an onion in a big pan for a few mintues, then add the mixture from above and cook at low heat for 30 minutes.

This vegan pasta sauce is perfect served over any kind of pasta or zoodles. It can also make for a great dip for breadsticks. Try our gluten-free garlic breadsticks.

Nutrition Facts

As you can expect, given these outstanding, simply ingredients, the nutrition facts are impressive. One serving contains 152 calories, with great macros: 20 grams of carbohydrates, 8 grams of fat and 5 grams of protein.

With the heavy emphasis on nutrition-rich tomatoes, the nutrients per serving are also outstanding:

• Vitamin A: 1279 IU (55% DV*)
• Copper: 0.463 mg (51% DV)
• Manganese: 0.675 mg (38% DV)
• Vitamin C: 26.8 mg (36% DV)
• Vitamin K: 32.9 mcg (37% DV)
• Potassium: 1204 mg (26% DV)
• Niacin (vitamin B3): 3.14 mg (22% DV)
• Magnesium: 66 mg (21% DV)
• Phosphorus: 127 mg (18% DV)
• Thiamin (vitamin B1): 0.188 (17% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

 

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Vegan Pasta Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 35 minutes
• Yield: 8
• Diet: Vegan

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Looking for a vegan pasta sauce that can be served raw or cooked? Here’s an easy, classic version loaded with nutrition and taste.

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Ingredients

Raw Vegan Pasta Sauce

• 4 cups sundried tomatoes
• 5 cups Roma tomatoes
• ⅔ cup basil
• 4 cloves garlic, crushed
• ¼ cup extra virgin olive oil
• sea salt to taste

Cooked Vegan Pasta Sauce

• same as above
• ½ onion, chopped
• olive oil for pot

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Instructions

1. 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.
2. For the cooked version, sauté the onion in a pot in olive oil for a few minutes at medium heat.
3. Add the raw tomato sauce mixture, stir well, cover and cook for 30 minutes at low heat.
4. Serve over pasta, even zoodles, or use as a dip with our garlic breadsticks.

• Prep Time: 5 min
• Cook Time: 30 min
• Category: Main dishes, Sauces
• Method: Stovetop
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving (150 g)
• Calories: 152
• Sugar: 13.1 g
• Sodium: 218 mg (15% DV)
• Fat: 7.8 g
• Saturated Fat: 1.1 g
• Unsaturated Fat: 6.2 g
• Trans Fat: 0 g
• Carbohydrates: 20 g
• Fiber: 4.7 g
• Protein: 5 g
• Cholesterol: 0 mg

The post Vegan Pasta Sauce, Raw or Cooked appeared first on Dr. Axe.

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!

Tahini Dressing Ingredients

• Fresh squeezed orange: Adds a sublime flavor and loaded with vitamin C
• Coconut oil: This healthy fat helps support healthy weight management, creates energy and blends well with tahini.
• Tahini: Made from soaking sesame seeds and then toasting and crushing them into either a thicker paste or a smoother sauce, tahini is high in healthy fats and amino acids.
• Garlic powder: Adds in that essential garlic flavor.
• Coriander: A warm, sweet and nutty spice common in Indian and Pakistani cooking, coriander also support health health and healthy circulation.
• Cinnamon: Adding a subtle flavor that marries well with coriander.
• Fresh cilantro: Adds a bright, somewhat citrusy flavor.

How to Make Tahini Dressing

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.

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Orange Tahini Dressing Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 minutes
• Yield: 4
• Diet: Vegan

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A common ingredient in hummus is tahini, a flavorful condiment made from ground sesame seeds. It also works as the star ingredient in this salad dressing, especially when prepared with a few other select ingredients.

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Ingredients

• zest and juice of 1 large orange, combined
• 3 tablespoons coconut oil, melted
• 3 tablespoons tahini
• 1 teaspoon garlic powder or granules
• ½ teaspoon coriander
• ⅛ teaspoon cinnamon
• 1 tablespoon fresh cilantro, chopped

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Instructions

1. In a small bowl, whisk the first 6 ingredients together until smooth. Stir in the cilantro.
2. Store the dressing in a sealed bottle or jar in the refrigerator for up to 5 days. Before use, allow the dressing to come to room temperature so the coconut oil liquefies.

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

Nutrition

• Serving Size: 2 tablespoons (29 g)
• Calories: 112
• Sugar: 1.3 g
• Sodium: 9 mg (1% DV)
• Fat: 10.9 g
• Saturated Fat: 6.5 g
• Unsaturated Fat: 3.8 g
• Trans Fat: 0 g
• Carbohydrates: 3.5 g
• Fiber: 0.8 g
• Protein: 1.5 g
• Cholesterol: 0 mg

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

But while the sauce can add a lot of flavor to dishes, you may want to steer clear of using conventional store-bought Worcestershire sauce. Instead, make your own homemade substitute for Worcestershire sauce that’s both Paleo and vegan.

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, England. The original recipe, since it contains anchovies, is not vegetarian- or vegan-friendly — although this Worcestershire sauce alternative is a vegan substitute for Worcestershire sauce (at least, the traditional, pre-made kind).

Downsides of 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 some suspect ingredients you don’t want to consume.

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.

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. 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.

That’s why we’ve created this substitute for Worcestershire sauce in meatloaf, substitute for Worcestershire sauce in beef stew, substitute for Worcestershire sauce in sloppy joe’s … it seriously works in any recipe you’d traditionally use store-bought Worcestershire sauce in.

How to Make Paleo, Vegan Worcestershire Sauce

“What can you substitute for Worcestershire sauce?” Here you go. You can whip this up in just five minutes with no special equipment or ingredients.

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. For example, we added it to some sauteed beef cubes with sesame seeds. Delicious!

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

Worcestershire Sauce Substitute Recipe

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• Author: Alya Sadler
• Total Time: 5 minutes
• Yield: 30
• Diet: Vegan

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Store-bought Worcestershire sauce is full of preservatives and suspect ingredients. To still get that flavor yet make it healthy and even vegan (and Paleo), try this wonderful recipe.

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Ingredients

• 2 tablespoons Dijon mustard
• 1 cup coconut aminos
• 2 tablespoons coconut sugar
• 2 tablespoons apple cider vinegar
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 1 teaspoon cinnamon
• 1 teaspoon sea salt
• 1 teaspoon pepper

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Instructions

1. Mix all ingredients in a large bowl. Whisk until well-combined.
2. Pour mixture into an airtight container and store in fridge for up to one month.

• Prep Time: 5 min
• Category: Condiments
• Method: Mixing
• Cuisine: British

Nutrition

• Serving Size: One 3/4 tablespoon serving (11 g)
• Calories: 11
• Sugar: 0.6 g
• Sodium: 306 mg (20% DV)
• Fat: 0.2 g
• Saturated Fat: 0.014 g
• Unsaturated Fat: 0.15 g
• Trans Fat: 0 g
• Carbohydrates: 1.5 g
• Fiber: 0.2 g
• Protein: 0.94 g
• Cholesterol: 0 mg

The post Worcestershire Sauce Substitute that’s Paleo and Vegan appeared first on Dr. Axe.

If you walk by the refrigerated section at your local supermarket, you’ll find a myriad of brands and flavors of the stuff being sold — sometimes at exorbitant prices — but did you know that it’s incredibly simple to make your own?

How do you make hummus from scratch? The easy hummus recipe below is a great place to get started.

This hummus recipe isn’t flashy. It doesn’t require fancy ingredients but instead uses those you probably already have in your kitchen.

What it does have is a ton of flavor that’s foolproof to make. Once you try this homemade hummus, you’ll wonder why you ever spent money buying it pre-made.

What Is Hummus?

What is hummus made with? This thick spread/dip is traditionally made with chickpeas (garbanzo beans), sesame tahini, olive oil and garlic. Other flavor enhancers like lemon juice, red pepper, olives and veggies can also be included.

Hummus has long been enjoyed in Middle Eastern and North African countries, including Israel, Palestine, Jordan, Lebanon, Syria, Turkey and others. In fact, its deep history goes all the way back thousands of years. Today, it’s considered to be one of the most widely consumed Middle Eastern foods in the world, often paired with pita bread and veggies for dipping.

Flavored types of hummus — for example, popular types like roasted red pepper or Kalamata olive hummus, which you may have seen in supermarkets — have additional ingredients that are mixed into the basic hummus recipe described above.

Because it’s a good source of fiber (from chickpeas), protein (from chickpeas), healthy fats (from tahini and olive oil) and even some antioxidants (from garlic and other additions), it’s not only tasty but a very healthy addition to your diet, too.

Regularly consuming hummus may help promote healthy cholesterol and triglycerides levels, fill you up and reduce overeating, contribute to digestive health, and more.

Nutrition Facts

The recipe below serves eight people. Each serving (1/4 cup) of homemade hummus contains about:

• 259 calories
• 10 grams total fat
• 32 grams carbohydrates
• 11 grams protein

Benefits

1. Good Source of Plant-Based Protein

What is hummus good for? To start, hummus is an excellent protein source for vegetarians, vegans and omnivores, too.

Chickpeas, which are the base of nearly all hummus recipes, are plant-based and high in protein, which can help to make you feel full after consuming them. The feeling of satiety therefore makes you less likely to snack (especially on junk food) between meals.

Because hummus is often eaten with pita bread or another type of whole grain, the chickpeas and grains together make up a “complete protein,” meaning they contain all essential amino acids that are necessary for the body to acquire from food and to then use for energy.

Tahini, made from ground sesame seeds, is also a great source of important amino acids (specifically one called methionine), which allows tahini to create another complete protein when combined with chickpeas, similarly to chickpeas and grains do.

2. Fights Illness and Disease

Beans, and chickpeas in particular, have been shown to help balance cholesterol levels, reduce hypertension and protect against heart disease. In fact, hummus is commonly eaten in many Mediterranean nations that experience great health, low rates of cardiovascular disease and enhanced longevity, with Greece and Turkey two of them.

This may be due to the high fiber content in chickpeas, which helps people avoid overeating and gaining harmful excess weight, especially around the organs. Beans also help keep the arteries clear from plaque buildup, decreasing the chances of cardiac arrest and stroke.

Chickpeas have also been shown to have protective properties against cancer, in particular colon cancer. This is due to chickpeas’ ability to keep the digestive system, including the colon, free from harmful bacteria and toxic buildup, since the beans’ fiber helps keep waste moving out of the body quickly.

Additionally, a diet rich in all beans has been shown to reduce hyperglycemia and help balance blood sugar levels. This decreases the chance of developing diabetes or insulin resistance.

3. Decreases Inflammation

Inflammation is the body’s natural defense to move toxins out of the body. However, when your body has a high level of inflammation, it indicates that your body has been trying to overcome food, environmental or medicinal toxins. Foods that help reduce inflammation also help in reducing the chance of arthritis and disease, and they help heal the body.

Hummus has garlic, olive oil and chickpeas, which are all known anti-inflammatory foods. Chickpeas have been found not only to reduce inflammation, but also to reduce blood clots. Research out of the University of Karachi in Pakistan done on two different varieties of chickpeas showed both were effective at reducing inflammation markers.

Research published in the British Journal of Nutrition showed that olive oil can reduce inflammation in the body and can also help with healthy cholesterol levels.

4. Helps Digestion and Intestinal Health

Chickpeas are an excellent high-fiber food, which has multiple health benefits, including helping to foster a healthy digestive system, making us feel full and satisfied, improving cardiovascular health, and more.

Consuming enough fiber daily (between 25–35 grams depending on your gender and needs) is correlated with a healthy body weight and deceased chance of obesity-related diseases like type 2 diabetes, heart disease and many more. Hummus makes an excellent addition to any high-fiber diet.

5. High in Vitamins and Minerals

It is hard to beat the winning combination of essential micronutrients that the ingredients in hummus have to offer. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients).

Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants. Tahini has high levels of copper, magnesium, zinc, iron, phosphorus and calcium too. And of course there is garlic, which contains many trace minerals, antioxidants and vitamins.

6. Supports Bone Health

Sesame seeds, used in making tahini, are an excellent source of various important bone-building minerals, including zinc, copper, calcium, magnesium, phosphorus, iron and selenium. Copper helps keep the skeletal structure strong by facilitating the binding of collagen to elastin, which is one important building block of bones.

At the same time, calcium may be able to help lower levels of bone loss, especially as someone ages. Zinc has been shown to be an important factor in bone development and growth and a protector of bone health.

Studies have shown that zinc deficiencies are closely tied to stunted bone growth and that zinc can contribute to bone formation and healthy mineralization in both younger people and older populations that are more at risk.

7. Protects Heart Health

Studies suggest that diets rich in extra virgin olive oil, one of the main ingredients used in hummus, help prevent cardiovascular disease in several important ways. Regularly consuming good-quality olive oil has been correlated with improving blood pressure levels, glucose metabolism and reducing harmful cholesterol.

Both olive oil and sesame seeds have also been shown to help reduce inflammation and provide important antioxidants, both of which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy. Finally, diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index.

8. Boosts Your Energy

Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body is able to use steadily for energy. Starches contain natural sugars called glucose, which the body uses easily for many essential functions.

Unlike simple sugars found in many products like refined flour, white bread, pasta, soda, candy and most other processed foods, starches take an extended period of time to break down once consumed.

This means they provide “time released” energy and do not spike your blood sugar in the same way that simple carbohydrates found in processed foods do. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, keeping blood sugar stable for a while before it beings to drop back down again and you require more food.

How to Make Hummus

Ready to make the best hummus recipe that’s also super simple? This recipe serves 4 to 8 people and only takes about 5 minutes to make.

Ingredients include cooked garbanzo beans, drained (about one can) and rinsed; sesame tahini (made with hulled sesame seeds, it usually comes in a jar);  lemon juice; sea salt; garlic, minced; high-quality extra virgin olive oil; and paprika to taste.

Start by draining and rinsing the garbanzo beans. Next, place all the ingredients into a food processor, and blend until you’ve reached the desired consistency.

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy. Do you prefer a hummus recipe without tahini? You’ll simply need to add more olive oil instead.

Try using about one-third cup of olive oil per full recipe and slowly adding more until you reach the consistency you’d like.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches. You can use hummus on this falafel recipe as well.

Types of Hummus

There are endless ways to use hummus: as a dip along with whole grain sprouted bread or crackers, smeared on a veggie-based sandwich, as a dressing on top of salad or grains, and even as a healthy substitution for other spreads, like sugary jelly or butter.

Due to all the different types of hummus that are now readily available in almost all grocery stores, finding and using hummus has never been easier. If you are lucky enough to live by a health food store, definitely check out the hummus selection — chances are it carries hummus varieties that are unlike any you’ve ever seen in larger grocery chains.

In health food or vegetarian-based stores, it’s now common to find hummus made from other types of beans (black beans, edamame or lentils, for example) and with ingredient additions and flavors that can spice up any bland meal. Some of the most popular types of hummus include:

• cilantro
• jalapeno
• curry
• sweet potato
• roasted red pepper
• black bean
• eggplant (baba ghanoush)

Storage Instructions

How long does homemade hummus last? If you make this hummus recipe, it should last for about one week in the refrigerator or possibly up to 10 days when stored in an airtight container.

Homemade hummus does not stay fresh as long as the kinds you’d buy in the store because it doesn’t have preservatives, but adding lemon juice may help to keep it fresh for a bit longer.

Classic Hummus Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 8 servings
• Diet: Vegan

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Description

Hummus is a Middle Eastern dip that’s surprisingly easy to make, so give this flavorful classic version a go!

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Ingredients

• 2 cups garbanzo beans, drained and rinsed
• 2 cloves garlic, minced
• ⅓ cup tahini
• ¼ cup lemon juice
• 1 teaspoon sea salt
• 1 tablespoon olive oil
• paprika to taste

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Instructions

1. Drain and rinse the garbanzo beans.
2. Mince two cloves of garlic.
3. Place all ingredients (except for the paprika) into a food processor and blend until smooth.
4. Scrape hummus out of food processor container and place into a small dish or storage container. Sprinkle paprika on top.

Notes

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches.

• Prep Time: 4 min
• Category: Dips
• Method: Food processor
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1/4 cup
• Calories: 259
• Sugar: 5.6g
• Sodium: 259mg
• Fat: 10.2g
• Saturated Fat: 1.4g
• Unsaturated Fat: 0g
• Carbohydrates: 32.9g
• Fiber: 9.7g
• Protein: 11.5g
• Cholesterol: 0mg

The post Classic Hummus Recipe, Plus 8 Reasons to Eat It appeared first on Dr. Axe.

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 maple syrup 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 Sauce 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.

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.

How to Make Caramel Sauce

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 maple syrup 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 with the caramel sauce and enjoy!

Here are some great desserts to drizzle some of this magical caramel sauce over:

• Chocolate caramel coconut flour brownies
• Paleo brownies
• Blondie: Chocolate chip cookie bar
• Sweet potato brownies
• Zucchini brownies
• Chocolate mug cake

Caramel Sauce Recipe

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

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Description

Caramel sauce takes any dessert to the next level, especially the brownie. But most caramel sauces are loaded with sugar and processed ingredients. Not this delicious, healthy version!

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Ingredients

• 1 can (13.5 oz.) coconut milk
• ¼ cup maple syrup
• ¾ cup coconut sugar
• 1 tablespoon coconut oil
• 1 teaspoon vanilla extract
• ½ teaspoon sea salt

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Instructions

1. Place coconut milk, coconut sugar and maple syrup in a saucepan.
2. Bring to a boil and then reduce the heat and allow to simmer for 15 minutes.
3. Add in coconut oil, vanilla and sea salt and mix.
4. Place in fridge and allow mixture to cool completely before serving. Use within one week of making.

• Prep Time: 5 min
• Cook Time: 15 min
• Category: Desserts, Sauces
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (53 g)
• Calories: 141
• Sugar: 16.5 g
• Sodium: 102 mg (7% DV)
• Fat: 7.9 g
• Saturated Fat: 7 g
• Unsaturated Fat: 0.4 g
• Trans Fat: 0 g
• Carbohydrates: 17.9 g
• Fiber: 0 g
• Protein: 0.6 g
• Cholesterol: 0 mg

The post Homemade Caramel Sauce Recipe 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.

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.

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 a half-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.

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

Other Flavorful Sauces

All of these sauces seem daunting until you get your hands dirty in the kitchen and realize, “no problem!”

• Chimichurri sauce
• Thai chili sauce
• Aioli
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Enchilada sauce
• Romesco sauce

Béarnaise Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 16
• Diet: Gluten Free

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Like so many classic sauces, béarnaise sauce is a French creation. Derived from Hollandaise sauce, it goes very well over veggies, grilled steak or fish, poached eggs or, really, anything.

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Ingredients

• 1 shallot, minced
• 2 cloves garlic, minced
• ½ cup + 1 teaspoon tarragon, chopped
• 1 teaspoon peppercorns
• ½ teaspoon sea salt
• ½ cup apple cider vinegar
• 1 cup white wine
• 3 egg yolks
• 2 sticks unsalted butter, cubed
• 1 tablespoon truffle-infused oil (optional)

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Instructions

1. In a saucepan over medium heat, combine shallots, garlic, ½ cup tarragon, peppercorns, sea salt, vinegar and wine.
2. Bring to a boil and reduce to a simmer over low heat, watching closely, until mixture is about ½ cup in volume. About 15 minutes.
3. Strain out the bits through a cheesecloth so only the liquid remains.
4. In a double boiler over medium-low heat, combine the liquid with the egg yolks.
5. Whisk until small bubbles appear and the mixture is slightly foamy.
6. Add butter and melt, whisking continuously until thickened into a sauce. About 15 minutes.
7. Remove from heat and optionally add truffle oil and remaining tarragon.
8. Serve about a tablespoon over steak, eggs or veggies.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Sauces
• Method: Stovetop
• Cuisine: French

Nutrition

• Serving Size: 3 tablespoons (43 g)
• Calories: 139
• Sugar: 0.2 g
• Sodium: 78 mg (5% DV)
• Fat: 13.3 g
• Saturated Fat: 7.7 g
• Unsaturated Fat: 4.7 g
• Trans Fat: 0.5 g
• Carbohydrates: 1.5 g
• Fiber: 0.2 g
• Protein: 1 g
• Cholesterol: 65 mg

The post Béarnaise Sauce Recipe: Classic Version Made Easy 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? It’s typically defined as a mayonnaise flavored with garlic and sometimes other ingredients, such as red pepper. 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.

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.

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!

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.

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!

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.

Other Flavorful Sauces

• Chimichurri sauce
• Thai chili sauce
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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Garlic Aioli Sauce Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 min
• Yield: 16
• Diet: Gluten Free

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Description

Aioli is often described as a flavored version of one of the most classic and relatively neutral condiments: mayonnaise. But add the right ingredients, and it goes to the next level.

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Ingredients

• 1 medium bunch of basil, leaves only
• 3–4 garlic cloves
• 2 egg yolks
• 1 tablespoon lemon juice
• ½ teaspoon Himalayan salt
• ¼ cup avocado oil
• ½ cup extra virgin olive oil

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Instructions

1. Add everything to a food processor and blend until well-combined, scraping the sides down if needed.
2. Use immediately or store in an airtight container for up to two weeks.

• Prep Time: 10 min
• Category: Sauces, Condiments
• Method: Food Processor or Blender
• Cuisine: Spanish

Nutrition

• Serving Size: 1 tablespoon (14 g)
• Calories: 98
• Sugar: 0 g
• Sodium: 74 mg (5% DV)
• Fat: 10.7 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.9 g
• Trans Fat: 0 g
• Carbohydrates: 0.3 g
• Fiber: 0 g
• Protein: 0.4 g
• Cholesterol: 23 mg

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

What is an example of something that could benefit from being topped with this chimichurri recipe? Chimichurri steak is definitely at the top of the list. It can be anything from a grass-fed steak to a cauliflower steak.

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).

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. This chimichurri recipe is a great topping for chicken and fish, too. It also doubles as a delicious marinade.

Ingredients

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 Chimichurri

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.

Other Flavorful Sauces

• Thai chili sauce
• Aioli
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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Chimichurri Recipe

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• Author: Ayla Sadler
• Total Time: 15 minutes
• Yield: 8
• Diet: Vegan

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Chimichurri is an uncooked sauce that originates in Argentina. There are two ways of making chimichurri sauce: green (chimichurri verde) and red (chimichurri rojo). Here we make both!

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Ingredients

Green Chimichurri:

• ½ cup extra virgin olive oil
• juice of 3 limes
• 1 green pepper, chopped
• 1 green chili pepper, chopped
• 2 shallots, chopped
• 4–5 cloves garlic, chopped
• ½ bunch parsley
• ½ bunch cilantro
• ½ teaspoon sea salt
• ½ teaspoon thyme
• ½ teaspoon cumin

Red Chimichurri:

• ½ cup extra virgin olive oil
• juice of 3 limes
• 1 red pepper, chopped
• 1 red chili pepper, chopped
• 2 shallots, chopped
• 2 Roma tomatoes, chopped
• ½ red onion, chopped
• 4–5 cloves garlic, chopped
• ½ bunch parsley
• ½ bunch cilantro
• ½ teaspoon sea salt
• ½ teaspoon thyme
• ½ teaspoon chili powder
• ½ teaspoon smoked paprika

 

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Instructions

1. For each sauce, put everything in a food processor and blend until well-combined. Be careful not to mix the two.
2. After finished with one of the sauces, make the other one.
3. Refrigerate until ready to serve on top of a grilled meat or a vegetable dish. These sauces can also be used as a dipping sauce or even a marinade.

• Prep Time: 15 min
• Category: Sauces, Marinades, Dips
• Method: Blender
• Cuisine: Argentinian

Nutrition

• Serving Size: 1/4 cup (46 g)
• Calories: 133
• Sugar: 1 g
• Sodium: 148 mg (10% DV)
• Fat: 13.6 g
• Saturated Fat: 1.8 g
• Unsaturated Fat: 11.2 g
• Trans Fat: 0 g
• Carbohydrates: 3.4 g
• Fiber: 0.4 g
• Protein: 0.5 g
• Cholesterol: 0 mg

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

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.

Tzatziki Sauce Dishes

Dishes that go well with tzatziki sauce include:

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

Other Flavorful Sauces

• Chimichurri sauce
• Thai chili sauce
• Aioli
• Hollandaise sauce
• Tartar sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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

The post Tzatziki Sauce: Authentic Greek 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

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

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.

Other Flavorful Sauces

• Chimichurri sauce
• Thai chili sauce
• Aioli
• Tzatziki sauce
• Tartar sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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

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

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.

Tartar Sauce Dishes

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!

Other Flavorful Sauces

• Chimichurri sauce
• Thai chili sauce
• Aioli
• Tzatziki sauce
• Hollandaise sauce
• Ketchup
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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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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

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

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

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!

Print

Slow Cooker Apple Butter Recipe

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• Author: Dr. Josh Axe
• Total Time: 0 hours
• Yield: 30
• Diet: Vegan

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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

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.

Other Flavorful Sauces

• Chimichurri sauce
• Thai chili sauce
• Aioli
• Tzatziki sauce
• Hollandaise sauce
• Tartar sauce
• Béarnaise sauce
• Enchilada sauce
• Romesco sauce

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

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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Description

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

The post Vegan Basil Pesto Recipe appeared first on Dr. Axe.

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

The post Avocado Ranch Dressing Recipe appeared first on Dr. Axe.

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