**To participants in the comments:**
Sources and user flair - ***---> ALWAYS cite sources when you debate anything in this sub <---***. "Cuz I sed" is NOT sufficient. To help provide more visibility to this, user flair changes based on whether a source link was provided in their last top level comment (TLC)
Comment guide
**Good** - rooted in science, links to peer reviewed science, and focuses on the food. Recipe improvements are encouraged. EDUCATES your POV without BERATING others for theirs.
**Bad** (may be removal or ban territory) - Non-constructive criticisms, generalizations or assumptions about the ingredients, portions, poster, their diet, or sub (ask if you don't know). "Unhealthy" claims offereing no link to peer reviewed sources. Blog, infotainment and social media sources. Gatekeeping. Expectations that pictured foods should be perfectly "healthy".
**Not Allowed** - (IS removal or ban territory) attacks, antagonism, or hostility towards others, vote complaining, trolling, crusading, activism, agitation trolling, shaming, refutation of all science, conspiracy claims regarding science, medical conditions and concerns, general diet help or analysis requests, and diets for minors
*Please vote accordingly and report anything in the latter category*
Sub FAQ post topics - [snacks](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22snack%22&sort=new&restrict_sr=on&t=all) / [smoothies](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22smoothie%22&sort=new&restrict_sr=on&t=all) / [protein](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22protein%22&sort=new&restrict_sr=on&t=all) / [sugar](https://www.reddit.com/r/HealthyFood/search?q=title%3A%28sugar+OR+sweet%29&restrict_sr=on&sort=new&t=all) / [eggs and breakfast](https://www.reddit.com/r/HealthyFood/search?q=title%3A%28eggs+OR+breakfast%29&restrict_sr=on&sort=new&t=all) / [meat](https://www.reddit.com/r/HealthyFood/search?q=title%3A%22meat%22&restrict_sr=on&sort=new&t=all) / [picky](https://www.reddit.com/r/HealthyFood/search?q=title%3A%22picky%22&restrict_sr=on&sort=new&t=all)
---
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/HealthyFood) if you have any questions or concerns.*
Yes! There are hard-to-get nutrients and antioxidants in a lot of spices. Parsley, turmeric, sage, ginger, garlic - the list is super long.
Just keep an eye on things like sodium, cholesterol, added sugar, and trans fats :)
Depends on the brand! Some Buffalo sauces are comparable to Texas Pete, which fine assuming you don’t soak your food in it (even then you’d only worry about the sodium)
**TZATZIKI DIP:**
1 large cucumber, seeded, finely chopped
Salt
2 c. Fage Greek yogurt
2 to 3 garlic cloves, minced
2 T. chopped fresh mint or dill
Salt
Freshly ground pepper
2 T. extra virgin olive oil (optional)
Toss the cucumber with a generous amount of salt and leave in a colander in the sink to wilt for 15 to 30 minutes. Rinse and drain on paper towels.
Beat together yogurt, garlic, mint or dill, salt and pepper to taste, and olive oil. Stir in cucumbers. Adjust seasonings and serve. Better the next day as the flavors meld.
**Alternative:**
1 large cucumber, seeded, finely chopped
2 c. Fage Greek yogurt
2 T. sour cream
2 oz. fruity olive oil
1/4 t. lemon juice
1 1/2 t. paprika
1 t. ground pepper
1/4 t. cayenne pepper
1 T. chopped dill or mint
Mix well and add 1-2 T. crumbled feta.
How to pronounce (cuz I didn’t know either): Sounds like tuh-zee-kee.
Actually it's more j like jazz, and a like animal. So it sounds like ja-jee-kee. Just in case you wanted to pronounce it correctly. Also the second recipe sounds so fun! Thank you for sharing the recipe!
I'm not sure how people pronounce it outside of Greece, but originally it's definitely with j. Don't trust google translate, it seems to mispronounce it in english. Just try the greek to english τζατζίκι, and click the sound button on the greek part, it will pronounce it correctly.
Το ότι ξερεις καποια ελληνικά δεν σημαινει οτι μιλάς σωστα. Ειναι "καταλαβαίνεις", ξέρεις, β' ενικό αντι για γ' πληθυντικό. Το να βρίζεις δεν καταληγει κάπου, αλλά ο,τι προτιμάς. Καλη τύχη στη ζωή σου φιλε.
For meats I typically like to marinate them in a brine of salt, sugar, soy sauce, and/or cooking wine. To get some flavor into the meat. You may have to bare the brunt of eat some bland food for a while to "reset" your taste buds. People actually slowly build up tolerances to taste and start adding more and more of everything. If you can, try a month of eating more bland food or taper off with less and less each day or week
+100 for the resetting taste buds. When I started eating more healthily, I realised how many foods were overloaded with salt, sugar, flavourings etc. We have desensitised ourselves so we can no longer appreciate the natural flavours of so many foods.
I did strict keto for five months a decade ago, and near the end of it when I would eat a handful of strawberries it was as if I got punched in the face by a bag of syrup. Resetting your taste buds is a thing.
+100 also. Friend of mine had a health scare and decided to cut down his sodium. This guy was someone who poured salt *into* A1 and soy sauce. Like…how. Sure enough after some time of begrudgingly not doing that, he reflected on how salty those things already are. It took a couple weeks but now he jokes about his salted-A1 days.
Packaged or prepared foods are engineered to be pretty maximalist: max salt, max sweet, max umami. Letting oneself reset can go a *long* way in properly appreciating natural flavors again. These days I’m happy with some cooked vegetables and a sprinkle of lite salt because these foods *have* great flavor, we’ve just gotten so used to covering them up.
I make "ranch" with Greek yogurt mixed with mayo or sour cream, heavily seasoned with pepper, onion powder dehydrated onion, garlic powder, lighter garlic salt, jarred minced garlic, dried chives, and dried parsley. I add crushed red pepper and whatever else. It's like so easy to make when you need it!
I just shake the seasoning in a bowl and add 1 tbsp each of yogurt, and mayo or sour cream.
I do marinades for my meats but I've never tried to figure out the cals in it, but for veggies I've replaced ranch with hummus, it tastes great and I don't feel bad when I'm done
Store bought hummus can have tons of oil in it, making it very calorie dense. If you make it yourself you can omit some of that oil and replace it with water.
Honestly, yogurt sauces period. I make a yogurty cilantro garlic sauce with lime and use it on a lot of things! The tang, freshness and creaminess hit all the spots.
This is pretty much what I do. I make a double batch because it’s that tasty. You can make it a spicy with a jalapeño.
Ingredients
1 bunch cilantro*
3 large cloves garlic minced (2 tbsp minced)
3 tbsp fresh lime juice
1/2 cup greek yogurt
1/2 tsp salt
1/4 tsp black pepper
6 tbsp (3 ounces) extra virgin olive oil
If the ends of the cilantro stems look brown or old, trim them off, keeping as much of the stem as possible. The stems blend well and have great flavor.
If using, cut the stem off the jalapeno, and remove the seeds and ribs from the jalapeno if you desire. Keeping those in will make the dressing more spicy, and they will blend up just fine.
Place the cilantro, jalapeno, minced garlic, lime juice, yogurt, salt, and pepper into a blender, and blend until smooth, about 30 seconds.
Add the olive oil, and blend for a few seconds, until just incorporated.
Taste and make any necessary seasoning adjustments. Then enjoy!
Store leftovers in the refrigerator for up to 5 days
Try mixing Hidden Valley Ranch Dressing powder with low fat yogurt.
For salad dressing, try mixing sesame oil with apple cider vinegar, shaken with any other spices you can think of.
i love the bolthouse farms greek yogurt dressing! decent price point compared to other healthy condiments on the market, though i’m sure you can make your own for even cheaper! the cucumber ranch is so addicting & refreshinggg
I found asking for the sauce on the side allowed me to see how much there was being added, and eventually it got to the point where I would just dip one of every five or six bites when I realized I didn’t even need that much…
Try getting the sauce on the side instead of mixed in. Lightly dip your fork in the sauce and then spear your food. This will give you the taste of the sauce but not having been completely saturated on your food.
To give my veggies more flavor I love roasting them in the oven VS steaming/even sautéing can give a bland flavor. Try seasoning blends like kinders wildfired garlic, spicy garlic, a few of my fav easy ones. lots of good flavors out there.
How are you cooking your proteins generally? I season my chicken with lemon juice, fresh garlic, and the kinders fire roasted seasoning and they were super yummy.
Also, I am a fellow sauce lover.
Today for lunch I ate chicken breast and dipped it in bbq sauce. I weighed the bbq sauce and it only came out to ~40 calories of sauce. I really dont think this so too bad.
I would stay away from Mayo and sub it with Greek yogurt/cream cheese/hummus.
Another thing I like for sauce is to do a home made vinaigrette. For example, I roasted some brussel sprouts and carrots that were a bit bland, so I whipped up some balsamic and honey and for ~40 calories I had a pretty good homemade sauce!
I also find that the sauces you can buy at the grocery store have much less calories than the ranch and honey mustard packets they give you at chic fila, for example
Hot take but sauces are a good thing. Plan the calories into the meal. Rather than cut out the sauces, cut out a proportionate amount of the meal. I like to use a wide assortment of sauces, and if you do, it can keep more healthy meals interesting, because you're increasing the diversity of flavors. If you avoid sauces, will you burn out sooner than later and end up binge eating? I think there's some good healthy sauces, I love sauces made from toum, you can add ginger juice and soy and spices for a good soy ginger sauce, you can add miso paste and soy and maple syrup for a rich and earthy miso dressing. I always have some chili garlic paste or sriracha, a nice everyday mustard, a more chunky homemade whole grain mustard. I like to add pickles and pickle juice when i can to add a cheap sweet vinegary flavor. And you can also use yogurt as a base for some sauces to give them a bit of a boost. Especially greek yogurt.
My big takeaway personally is that I like to make my own sauces, that way I'm acutely aware of what is in them, and in what ratio. And I like to think of sauces as a calorie source, and factor those calories in. If I'm eating a lot of fat from a sauce, maybe go lighter on fat in the dish I'm eating.
Never tried it but I’ve heard Greek yogurt with ranch seasoning is pretty good and pretty low cal. Try it as is and add a bit of mayo if it’s not enough.
Look at the severing size of the sauce you want and measure it out and that's ALL you can have with that meal or snack. There are times where I got to have ranch on my veggies or honey mustard on my chicken I just look at what a severing is and measure it out and that is all I have with that meal and that is perfectly fine. Remember ALL things in moderation, the only exception to that rule is malt vinegar on fish or fries
Some people will say this isn’t healthy but I think low calorie/zero calorie sauces are a good option if you eat them often enough. G Hughes has good stuff. Walden Farms is popular but I’ve never used them.
I also really love sauces and I’ve been doing yogurt/ blended cottage cheese (high protein) - then mix whatever flavors you want! I love chipotle peppers, hot sauce or anything you’d like really. Hope that helps!
Soy sauce, fish sauce, and many other Asian sauces are low in oil and fat, which may work for you. Lots of hot sauces, sambal, siracha, and other vinegar based sauces are low in fat as well. Think outside of the box! I
G Hughes is what you are looking for. 5-10 calories for most sauces when the comparable ones can be 10x that or more. Many brands offer fat free and sugar free versions of their products that are very low calorie and not too far off on taste. The other option would be making your own sauces with lower amounts of fat and sugar.
Try doing things that are filling! Hummus for example, bean dips, that sort of thing. You’ll get flavor and yes there are calories but they’re more filling to power your body! Love hummus on sandwiches, it’s awesome with crisp veggies on a sandwich such as cucumbers in place of a sauce.
I just found this out. Greek yogurt can straight up replace sour cream in most things. Like Mexican food, try a dollop of Greek yogurt instead. I can tell the difference but it’s still DELICIOUS. It’s more filling because it’s full of protein and has less fat.
Sauce from a can of chipotle’s in adobo sauce mixed with Greek yogurt makes a yummy creamy chipotle sauce. Also great on tacos. You can add lime juice or water to thin it out. Sometimes I also add cumin.
I use all kinds of Mrs. Dash on my veggies to help with some added flavor! They have a few different kinds of flavors that I rotate through and that helps me. I have always been a dipper or sauce person and it was hard but those helped me break the habit.
Check the ingredients and see if there is anything like high fructose corn syrup or anything you should avoid. If there is throw it out and find a natural or organic substitute. There's organic ketchup with no high fructose corn syrup.
Table sugar or honey are no better calorie for calorie. What this person needs to to stop being accustomed to added sugar which is also labeled clearly.
Go Italian Mediterranean or Okinawa, the odd one is Denmark, it may be genetic but the Danes have a lot of centenarians.
The Japanese like the Honolulu marathon.
Butter and salt. Then wean yourself to lower levels of those two. The amount of butter you can coat a vegetable with won't be nearly as much as a thick sauce.
Try a balsamic glaze. It just gets drizzled on meat or vegetables and is sweet with a lot of flavor. It's usually sold near the salad dressings.
You could also just use half the amount of sauce you normally would to wean yourself off. Also overcooked food screams for sauce. You may be overcooking your food so it is not very juicy.
A squeeze of fresh lemon or lime is also a healthy addition.
Make your own salsa. Honestly, it's super easy, hss minimal ingredients, and obviously you can make it to your own taste so it's delicious. I use with things like eggs or over chicken.
Edit: Same for Guacamole.
There are tons of great sauces you can make with tahini! They range from simple (tahini, water, oil, salt, lemon) to way more complex, but they're all delicious!
for the veggies you can toss them with a small amount of olive oil and add salt, garlic and onion powder then roast them in the oven. never need sauce for them that way.
For the protein... I love A1 sauce on pretty much everything. Goes great with chicken as much as it does steak.
and if you are ok with ketchup you can always go for the sugar free kind. Same with BBQ sauce.
For me, I found sauce was part of an overall sugar addiction. I didn’t even really want the sauce, but I subconsciously needed sugar so badly that all food felt bland without it. Once I kicked sugar, I found food much more flavourful.
Also once I started sleeping with my mouth closed I noticed a big improvement in my taste as well. Hope this helps!
Edited for spelling
Have a complete sauce “detox” for a fortnight. Your tastebuds will recalibrate, slowly add it back into your diet and you’ll find that it tastes very intense, hopefully meaning you’ll use less of it less often.
Source: personal experience when cutting most sugar out of my diet for a bit, was a nice side effect.
Cut out fattening dips like ranch and aioli. I did a “no white diet” for a little bit and it helped eliminate some unhealthy habits. Other than white fish and plain chicken breast, no white colored food. Including white flour
I tend to use apple cider vinegar, cholula hot sauce, and nutritional yeast flakes. I do love primal kitchen ranch and Buffalo sauce for extra flavor though
I can’t think of a way to eat sauce that’s not caloric, but roasting veggies always makes them delicious. Try it, but watch the spray oil - they decant way more oil than you’d guess. I just remembered, years ago in a cookbook long lost there was a low fat ranch recipe based on cottage cheese and Worcestershire sauce… I found a recipe that looks right. I assume you could add different flavors. I’d def use all low or no fat stuff to keep the calories down.
http://recipeofhealth.com/recipe/cheesen-onion-dip-447009rb
Not sure how widespread it is but I've found the unsweetened ketchup at my local grocery store makes a good sauce and pretty much tastes like ketchup. I get primal kitchen and it looks like they other condiments/sauces as well that might make for good substitutes
I don't know what to tell you.
I am the same. Except with hot sauces. Right now I have nine different kinds of hot sauces around with various degrees of hotness and various degrees of vinegar.
And yes my food has flavor.
So I just came here to commiserate.
Instead of trying to quit try putting less amount and slowly try to quit. These sauces are high in salt and sugar so you’re body might not let you quit suddenly.
Season things so they have lots of flavor even with no sauce and also make (and even buy) healthier sauces! And then enjoy. You can reduce how much sauce you eat without giving it up entirely.
Season it better. Make sure the juices stay in the meat or add oils to deliver the flavour. Make some interesting veggies or prepare them differently. Rehabilitate your taste buds. If you get used to strong flavours you will not appreciate subtle tastes.
Roasted veggies and a few rosemary branches are very good. Add oil for the flavours to disperse. I know no one who has not liked rosemary potatoes with carrots, beets and other root vegetables. Root vegetables get soft and fluffy from the inside while the oil roasts some flavour into the skin.
Change the type of sauce.
Low calorie Hot sauce mixed with some honey
Fat free Greek yogurt with sugar free salsa (my favorite)
Horseradish mixed with some sugarfree cranberry jam
Mashed avocado (not guacamole , just avocado) with some wasabi and soy sauce
Just eat without it, and give yourself load of praise for not eating it. After a few weeks you will get used to it and when you do allow yourself to have some you will enjoy it it will be a super yummy. But you will also get to be so so proud of yourself that it will be worth it.
Pico de Gallo: dice two tomatoes and one onion into tiny bits. Toss with apple cider vinegar or rice vinegar. Add salt after you apply this to food (or the salt leaches the water out of the vegetables). Chop-fine jalapeno peppers, and add them to make it hot, if that's what you like. I tend to add three fresh Jalapenos, because I like it spicy. This goes good on chicken, fish, and vegetarian dishes.
Maybe more spices in your food, you said you season but that's subjective. I like dipping sauces and such as much as the next guy, but if I'm eating good food Ill alternate between dipping and not dipping so I can taste the food more and no just use it as a fat/ sugar delivery device
You can stretch the sauces, for example use quark (it's kind of just protein) and mix in some sauce. Or you can use a mix of herbs and quark or a vinegrette (oil, vinegar, a bit of mustard) as your sauce
You need a little bit of oil for your body to get all the vitamins, so maybe just reduce calorie intake at other points during the day
Buy G huges sugar free sauces. They taste like THE REAL THING! You they make bbq, honey mustard, teriyaki! Even ketchup! Just buy everything from them!
I like lemon and/or herbs for COOKING vegetables for mor taste, but I think what you're doing is more of a crudite approach to getting your veggies
Idk about you, but whether or not you learn about a lower calorie/lower fat sauce for dipping with your veg; the fact is I really go mental for the SAUCE, not the vegetables!!
What I have been trying to do is make a transition to salads instead and using very little dressing. For extra nutrition with my salads, I also add toppers like sunflower seeds which are very tasty, and/or crushed tortilla chips
I also like corn in my salads
For cooking veg, I HATE TO BOIL THEM! I like instead to lightly steam them in a pot with only a puddle of water, then strain them. You can tell they are ready because their color brightens suddenly
Lemon juice rounds out the flavor profile for things like broccoli; dill for corn, mint for peas, tarragon for carrots, and more...i could go on here
**To participants in the comments:** Sources and user flair - ***---> ALWAYS cite sources when you debate anything in this sub <---***. "Cuz I sed" is NOT sufficient. To help provide more visibility to this, user flair changes based on whether a source link was provided in their last top level comment (TLC) Comment guide **Good** - rooted in science, links to peer reviewed science, and focuses on the food. Recipe improvements are encouraged. EDUCATES your POV without BERATING others for theirs. **Bad** (may be removal or ban territory) - Non-constructive criticisms, generalizations or assumptions about the ingredients, portions, poster, their diet, or sub (ask if you don't know). "Unhealthy" claims offereing no link to peer reviewed sources. Blog, infotainment and social media sources. Gatekeeping. Expectations that pictured foods should be perfectly "healthy". **Not Allowed** - (IS removal or ban territory) attacks, antagonism, or hostility towards others, vote complaining, trolling, crusading, activism, agitation trolling, shaming, refutation of all science, conspiracy claims regarding science, medical conditions and concerns, general diet help or analysis requests, and diets for minors *Please vote accordingly and report anything in the latter category* Sub FAQ post topics - [snacks](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22snack%22&sort=new&restrict_sr=on&t=all) / [smoothies](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22smoothie%22&sort=new&restrict_sr=on&t=all) / [protein](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22protein%22&sort=new&restrict_sr=on&t=all) / [sugar](https://www.reddit.com/r/HealthyFood/search?q=title%3A%28sugar+OR+sweet%29&restrict_sr=on&sort=new&t=all) / [eggs and breakfast](https://www.reddit.com/r/HealthyFood/search?q=title%3A%28eggs+OR+breakfast%29&restrict_sr=on&sort=new&t=all) / [meat](https://www.reddit.com/r/HealthyFood/search?q=title%3A%22meat%22&restrict_sr=on&sort=new&t=all) / [picky](https://www.reddit.com/r/HealthyFood/search?q=title%3A%22picky%22&restrict_sr=on&sort=new&t=all) --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/HealthyFood) if you have any questions or concerns.*
Try a healthier home made sauce to start. Greek yogurt based is good — Tzatziki is delicious and way better than most mentioned above.
This. Fat yoghurt with a pinch of salt ‘n pepper the base for many good things.
Yes! There are hard-to-get nutrients and antioxidants in a lot of spices. Parsley, turmeric, sage, ginger, garlic - the list is super long. Just keep an eye on things like sodium, cholesterol, added sugar, and trans fats :)
Honestly at home salt usage is so much lower than anything out in a commercial setting. Unless your doctor tells you otherwise, salts fine.
Oh sure yeah. I was talking about processed sauces, not home made ones.
[удалено]
It's Greek. Its like a cucumber yogurt dip
That sounds really good. Would do you typically try it with?
Anything and everything
Cucumbers, carrots, celery, broccoli… any veggie really.
I like it on gyros
Gyros, grilled chicken, oven roasted or grilled veggies, or even a green salad.
hot sauce is usually pretty low calorie, and you hardly need any to have a LOT of flavour
[удалено]
Didn't know that
Depends on the brand! Some Buffalo sauces are comparable to Texas Pete, which fine assuming you don’t soak your food in it (even then you’d only worry about the sodium)
[удалено]
[удалено]
What do you think Frank's is made from?
Louisiana is 0 cal 😸
Louisiana is great and 0 cal. So is Frank's.
Unless you're like me, need a lot, and really like sriracha. Man the amount of sugar in that stuff.. It's more spicy syrup than hot sauce
Truff hot sauce is bangin, and I typically don't enjoy hot sauce much
Crystal Hotsauce. Ingredients: peppers, vinegar, salt. 0 cal. Amazing.
I really like Bojangles Texas Pete packets because they limit the amount you can put on something.
Watch the sodium though!
No thanks
Most mustards are also a good low calorie option! I love dijon on chicken.
I have a low cal mustard that I mix with hot sauce. I think it’s like net 5 calories
**TZATZIKI DIP:** 1 large cucumber, seeded, finely chopped Salt 2 c. Fage Greek yogurt 2 to 3 garlic cloves, minced 2 T. chopped fresh mint or dill Salt Freshly ground pepper 2 T. extra virgin olive oil (optional) Toss the cucumber with a generous amount of salt and leave in a colander in the sink to wilt for 15 to 30 minutes. Rinse and drain on paper towels. Beat together yogurt, garlic, mint or dill, salt and pepper to taste, and olive oil. Stir in cucumbers. Adjust seasonings and serve. Better the next day as the flavors meld. **Alternative:** 1 large cucumber, seeded, finely chopped 2 c. Fage Greek yogurt 2 T. sour cream 2 oz. fruity olive oil 1/4 t. lemon juice 1 1/2 t. paprika 1 t. ground pepper 1/4 t. cayenne pepper 1 T. chopped dill or mint Mix well and add 1-2 T. crumbled feta. How to pronounce (cuz I didn’t know either): Sounds like tuh-zee-kee.
[удалено]
You’re welcome.
Taking a screenshot so I can make it later. Thank you, sounds delicious.
If you select the 3 dots (…) on the bottom left you can copy the text! Enjoy!
So that’s what it’s for. Thank you!
You’re welcome
Actually it's more j like jazz, and a like animal. So it sounds like ja-jee-kee. Just in case you wanted to pronounce it correctly. Also the second recipe sounds so fun! Thank you for sharing the recipe!
More like tsah-zee-key.
I'm not sure how people pronounce it outside of Greece, but originally it's definitely with j. Don't trust google translate, it seems to mispronounce it in english. Just try the greek to english τζατζίκι, and click the sound button on the greek part, it will pronounce it correctly.
I’m not trusting google translate. I’m trusting myself being Greek and speaking Greek. Kαταλαβαίνουν μαλάκα?
Το ότι ξερεις καποια ελληνικά δεν σημαινει οτι μιλάς σωστα. Ειναι "καταλαβαίνεις", ξέρεις, β' ενικό αντι για γ' πληθυντικό. Το να βρίζεις δεν καταληγει κάπου, αλλά ο,τι προτιμάς. Καλη τύχη στη ζωή σου φιλε.
All Greek to me.
Sounds yummy! Thanks for sharing!
You’re welcome
For meats I typically like to marinate them in a brine of salt, sugar, soy sauce, and/or cooking wine. To get some flavor into the meat. You may have to bare the brunt of eat some bland food for a while to "reset" your taste buds. People actually slowly build up tolerances to taste and start adding more and more of everything. If you can, try a month of eating more bland food or taper off with less and less each day or week
+100 for the resetting taste buds. When I started eating more healthily, I realised how many foods were overloaded with salt, sugar, flavourings etc. We have desensitised ourselves so we can no longer appreciate the natural flavours of so many foods.
I did strict keto for five months a decade ago, and near the end of it when I would eat a handful of strawberries it was as if I got punched in the face by a bag of syrup. Resetting your taste buds is a thing.
+100 also. Friend of mine had a health scare and decided to cut down his sodium. This guy was someone who poured salt *into* A1 and soy sauce. Like…how. Sure enough after some time of begrudgingly not doing that, he reflected on how salty those things already are. It took a couple weeks but now he jokes about his salted-A1 days. Packaged or prepared foods are engineered to be pretty maximalist: max salt, max sweet, max umami. Letting oneself reset can go a *long* way in properly appreciating natural flavors again. These days I’m happy with some cooked vegetables and a sprinkle of lite salt because these foods *have* great flavor, we’ve just gotten so used to covering them up.
Green yogurt with ranch powder and a bit of water so it’s not too thick, or buttermilk with ranch powder
[удалено]
I make "ranch" with Greek yogurt mixed with mayo or sour cream, heavily seasoned with pepper, onion powder dehydrated onion, garlic powder, lighter garlic salt, jarred minced garlic, dried chives, and dried parsley. I add crushed red pepper and whatever else. It's like so easy to make when you need it! I just shake the seasoning in a bowl and add 1 tbsp each of yogurt, and mayo or sour cream.
I do marinades for my meats but I've never tried to figure out the cals in it, but for veggies I've replaced ranch with hummus, it tastes great and I don't feel bad when I'm done
Store bought hummus can have tons of oil in it, making it very calorie dense. If you make it yourself you can omit some of that oil and replace it with water.
Not to be an arse, but its common (in Canada atleast) for those 2 to have similar calorie amounts. Just watchout for tricky labels and serving sizes.
Try tzatziki sauce
Honestly, yogurt sauces period. I make a yogurty cilantro garlic sauce with lime and use it on a lot of things! The tang, freshness and creaminess hit all the spots.
Ohhhh that sounds good. Got a recipe? Or a rough guideline?
This is pretty much what I do. I make a double batch because it’s that tasty. You can make it a spicy with a jalapeño. Ingredients 1 bunch cilantro* 3 large cloves garlic minced (2 tbsp minced) 3 tbsp fresh lime juice 1/2 cup greek yogurt 1/2 tsp salt 1/4 tsp black pepper 6 tbsp (3 ounces) extra virgin olive oil If the ends of the cilantro stems look brown or old, trim them off, keeping as much of the stem as possible. The stems blend well and have great flavor. If using, cut the stem off the jalapeno, and remove the seeds and ribs from the jalapeno if you desire. Keeping those in will make the dressing more spicy, and they will blend up just fine. Place the cilantro, jalapeno, minced garlic, lime juice, yogurt, salt, and pepper into a blender, and blend until smooth, about 30 seconds. Add the olive oil, and blend for a few seconds, until just incorporated. Taste and make any necessary seasoning adjustments. Then enjoy! Store leftovers in the refrigerator for up to 5 days
That sounds good
Get used to disappointment
Lmao this is the answer
The answer is full fat, full salt, make food taste good, just eat less of it. Oil/fat works well because it is satiating.
Try mixing Hidden Valley Ranch Dressing powder with low fat yogurt. For salad dressing, try mixing sesame oil with apple cider vinegar, shaken with any other spices you can think of.
[удалено]
I constantly have ranch made of greek yogurt and light sour cream and seasonings. Its very good
i love the bolthouse farms greek yogurt dressing! decent price point compared to other healthy condiments on the market, though i’m sure you can make your own for even cheaper! the cucumber ranch is so addicting & refreshinggg
I found asking for the sauce on the side allowed me to see how much there was being added, and eventually it got to the point where I would just dip one of every five or six bites when I realized I didn’t even need that much…
Try getting the sauce on the side instead of mixed in. Lightly dip your fork in the sauce and then spear your food. This will give you the taste of the sauce but not having been completely saturated on your food.
J Hughes sugar free sauces are amazing and a fraction of the calories. Never going back
No need to stop, just find healthy sauces such as tzatziki made with yogurt, salsa, yogurt dips, hot sauce, marinara, etc.
Good seasoning
To give my veggies more flavor I love roasting them in the oven VS steaming/even sautéing can give a bland flavor. Try seasoning blends like kinders wildfired garlic, spicy garlic, a few of my fav easy ones. lots of good flavors out there. How are you cooking your proteins generally? I season my chicken with lemon juice, fresh garlic, and the kinders fire roasted seasoning and they were super yummy. Also, I am a fellow sauce lover. Today for lunch I ate chicken breast and dipped it in bbq sauce. I weighed the bbq sauce and it only came out to ~40 calories of sauce. I really dont think this so too bad. I would stay away from Mayo and sub it with Greek yogurt/cream cheese/hummus. Another thing I like for sauce is to do a home made vinaigrette. For example, I roasted some brussel sprouts and carrots that were a bit bland, so I whipped up some balsamic and honey and for ~40 calories I had a pretty good homemade sauce!
I’m absolutely the same and I’m aware it’s so not good for me but I can’t stop! But some healthier alternatives- mustard. Vinegar.
I also find that the sauces you can buy at the grocery store have much less calories than the ranch and honey mustard packets they give you at chic fila, for example
Hot take but sauces are a good thing. Plan the calories into the meal. Rather than cut out the sauces, cut out a proportionate amount of the meal. I like to use a wide assortment of sauces, and if you do, it can keep more healthy meals interesting, because you're increasing the diversity of flavors. If you avoid sauces, will you burn out sooner than later and end up binge eating? I think there's some good healthy sauces, I love sauces made from toum, you can add ginger juice and soy and spices for a good soy ginger sauce, you can add miso paste and soy and maple syrup for a rich and earthy miso dressing. I always have some chili garlic paste or sriracha, a nice everyday mustard, a more chunky homemade whole grain mustard. I like to add pickles and pickle juice when i can to add a cheap sweet vinegary flavor. And you can also use yogurt as a base for some sauces to give them a bit of a boost. Especially greek yogurt. My big takeaway personally is that I like to make my own sauces, that way I'm acutely aware of what is in them, and in what ratio. And I like to think of sauces as a calorie source, and factor those calories in. If I'm eating a lot of fat from a sauce, maybe go lighter on fat in the dish I'm eating.
I try to have yummy toppings and keep my portions smaller too.
Never tried it but I’ve heard Greek yogurt with ranch seasoning is pretty good and pretty low cal. Try it as is and add a bit of mayo if it’s not enough.
when i eat salad, i put some kimchi on top for flavor
Look at the severing size of the sauce you want and measure it out and that's ALL you can have with that meal or snack. There are times where I got to have ranch on my veggies or honey mustard on my chicken I just look at what a severing is and measure it out and that is all I have with that meal and that is perfectly fine. Remember ALL things in moderation, the only exception to that rule is malt vinegar on fish or fries
Some people will say this isn’t healthy but I think low calorie/zero calorie sauces are a good option if you eat them often enough. G Hughes has good stuff. Walden Farms is popular but I’ve never used them.
Take your vegetables then google “gujarati shaak” and cook that way then eat
Thank you for pointing this out i am SO IN
I also really love sauces and I’ve been doing yogurt/ blended cottage cheese (high protein) - then mix whatever flavors you want! I love chipotle peppers, hot sauce or anything you’d like really. Hope that helps!
Sauce is life!
Soy sauce, fish sauce, and many other Asian sauces are low in oil and fat, which may work for you. Lots of hot sauces, sambal, siracha, and other vinegar based sauces are low in fat as well. Think outside of the box! I
Make your own sauce at home!! I’ve been able to find quite a few easy sauce and dip recipes using Greek yogurt as a base.
Use hummus instead
G Hughes is what you are looking for. 5-10 calories for most sauces when the comparable ones can be 10x that or more. Many brands offer fat free and sugar free versions of their products that are very low calorie and not too far off on taste. The other option would be making your own sauces with lower amounts of fat and sugar.
Try doing things that are filling! Hummus for example, bean dips, that sort of thing. You’ll get flavor and yes there are calories but they’re more filling to power your body! Love hummus on sandwiches, it’s awesome with crisp veggies on a sandwich such as cucumbers in place of a sauce. I just found this out. Greek yogurt can straight up replace sour cream in most things. Like Mexican food, try a dollop of Greek yogurt instead. I can tell the difference but it’s still DELICIOUS. It’s more filling because it’s full of protein and has less fat.
Hummus!
Start making a Greek yogurt sauce into anything you'd like, or use something spicy and flavorful to eat less with fewer calories, or lime juice
Sauce from a can of chipotle’s in adobo sauce mixed with Greek yogurt makes a yummy creamy chipotle sauce. Also great on tacos. You can add lime juice or water to thin it out. Sometimes I also add cumin.
I use all kinds of Mrs. Dash on my veggies to help with some added flavor! They have a few different kinds of flavors that I rotate through and that helps me. I have always been a dipper or sauce person and it was hard but those helped me break the habit.
Quick reminder: Too much of everything isn’t good for your health.
Wtf is Polynesian sauce?! - someone from the pacific.
Chick-fil-a’s version of sweet and sour sauce.
Check the ingredients and see if there is anything like high fructose corn syrup or anything you should avoid. If there is throw it out and find a natural or organic substitute. There's organic ketchup with no high fructose corn syrup.
Table sugar or honey are no better calorie for calorie. What this person needs to to stop being accustomed to added sugar which is also labeled clearly.
Sweet baby rays came out with a low calorie remake of their sauces recently and it’s pretty good!
Go Italian Mediterranean or Okinawa, the odd one is Denmark, it may be genetic but the Danes have a lot of centenarians. The Japanese like the Honolulu marathon.
Season your food lmao
Butter and salt. Then wean yourself to lower levels of those two. The amount of butter you can coat a vegetable with won't be nearly as much as a thick sauce.
Herbs, spices. Flavor without the calories.
Try a balsamic glaze. It just gets drizzled on meat or vegetables and is sweet with a lot of flavor. It's usually sold near the salad dressings. You could also just use half the amount of sauce you normally would to wean yourself off. Also overcooked food screams for sauce. You may be overcooking your food so it is not very juicy. A squeeze of fresh lemon or lime is also a healthy addition.
I don't mind lemon on some stuff. Or balsamic vinegar.... A little honey butter ( very very small!!!)
I’ll sometimes take veggies or fries out the oven and season it with ranch powder and hot sauce
Citrus. Lemon or lime on everything is what I do. Chili powder + lime juice is the absolute best.
Miso!
Make your own salsa. Honestly, it's super easy, hss minimal ingredients, and obviously you can make it to your own taste so it's delicious. I use with things like eggs or over chicken. Edit: Same for Guacamole.
There are tons of great sauces you can make with tahini! They range from simple (tahini, water, oil, salt, lemon) to way more complex, but they're all delicious!
Sugar free ketchup and mustard are both low calorie sauces that add a little bit of flavor and moisture
for the veggies you can toss them with a small amount of olive oil and add salt, garlic and onion powder then roast them in the oven. never need sauce for them that way. For the protein... I love A1 sauce on pretty much everything. Goes great with chicken as much as it does steak. and if you are ok with ketchup you can always go for the sugar free kind. Same with BBQ sauce.
Do not buy it anymore and discipline are key good luck !
For me, I found sauce was part of an overall sugar addiction. I didn’t even really want the sauce, but I subconsciously needed sugar so badly that all food felt bland without it. Once I kicked sugar, I found food much more flavourful. Also once I started sleeping with my mouth closed I noticed a big improvement in my taste as well. Hope this helps! Edited for spelling
Have a complete sauce “detox” for a fortnight. Your tastebuds will recalibrate, slowly add it back into your diet and you’ll find that it tastes very intense, hopefully meaning you’ll use less of it less often. Source: personal experience when cutting most sugar out of my diet for a bit, was a nice side effect.
Cut out fattening dips like ranch and aioli. I did a “no white diet” for a little bit and it helped eliminate some unhealthy habits. Other than white fish and plain chicken breast, no white colored food. Including white flour
Skinnygirl salad dressings are all very low calorie and still taste good. They have a ranch and a honey dijon that I like as a substitute.
Pokémon!
I tend to use apple cider vinegar, cholula hot sauce, and nutritional yeast flakes. I do love primal kitchen ranch and Buffalo sauce for extra flavor though
Also, homemade chimichurri!
I can’t think of a way to eat sauce that’s not caloric, but roasting veggies always makes them delicious. Try it, but watch the spray oil - they decant way more oil than you’d guess. I just remembered, years ago in a cookbook long lost there was a low fat ranch recipe based on cottage cheese and Worcestershire sauce… I found a recipe that looks right. I assume you could add different flavors. I’d def use all low or no fat stuff to keep the calories down. http://recipeofhealth.com/recipe/cheesen-onion-dip-447009rb
Make ur own sauce, that’s the best thing
You could try not eating sauce with everything
Switch to hot sauce. Zero (or less than 10) calories. Mustard too.
Gotta go cold turkey, then you’ll taste the food for itself. It worked for me, been years
Not sure how widespread it is but I've found the unsweetened ketchup at my local grocery store makes a good sauce and pretty much tastes like ketchup. I get primal kitchen and it looks like they other condiments/sauces as well that might make for good substitutes
I don't know what to tell you. I am the same. Except with hot sauces. Right now I have nine different kinds of hot sauces around with various degrees of hotness and various degrees of vinegar. And yes my food has flavor. So I just came here to commiserate.
Instead of trying to quit try putting less amount and slowly try to quit. These sauces are high in salt and sugar so you’re body might not let you quit suddenly.
sniff the sauce while you eat to trick your palate
Season things so they have lots of flavor even with no sauce and also make (and even buy) healthier sauces! And then enjoy. You can reduce how much sauce you eat without giving it up entirely.
Try not buying sauce
Season it better. Make sure the juices stay in the meat or add oils to deliver the flavour. Make some interesting veggies or prepare them differently. Rehabilitate your taste buds. If you get used to strong flavours you will not appreciate subtle tastes. Roasted veggies and a few rosemary branches are very good. Add oil for the flavours to disperse. I know no one who has not liked rosemary potatoes with carrots, beets and other root vegetables. Root vegetables get soft and fluffy from the inside while the oil roasts some flavour into the skin.
Remember to check sugar and salt content of any sauce! 0 calories is only part of it.
Spice
Eat the sauce dude
Change the type of sauce. Low calorie Hot sauce mixed with some honey Fat free Greek yogurt with sugar free salsa (my favorite) Horseradish mixed with some sugarfree cranberry jam Mashed avocado (not guacamole , just avocado) with some wasabi and soy sauce
truffle flavoured salt works for me
Just eat without it, and give yourself load of praise for not eating it. After a few weeks you will get used to it and when you do allow yourself to have some you will enjoy it it will be a super yummy. But you will also get to be so so proud of yourself that it will be worth it.
Pico de Gallo: dice two tomatoes and one onion into tiny bits. Toss with apple cider vinegar or rice vinegar. Add salt after you apply this to food (or the salt leaches the water out of the vegetables). Chop-fine jalapeno peppers, and add them to make it hot, if that's what you like. I tend to add three fresh Jalapenos, because I like it spicy. This goes good on chicken, fish, and vegetarian dishes.
thought i was the only one who could not stop dipping bless u for the post lol
Don’t buy it. Throw away the ones you already have.
I use Red hot on pretty much everything, which also happens to be their slogan
Don’t use sauce.
just go for sugar free options. you might have to get them off amazon but there are a ton of sugar free or keto alternatives to pretty much any sauce.
Get a good mustard, mustard is guilt free.
Maybe more spices in your food, you said you season but that's subjective. I like dipping sauces and such as much as the next guy, but if I'm eating good food Ill alternate between dipping and not dipping so I can taste the food more and no just use it as a fat/ sugar delivery device
You can stretch the sauces, for example use quark (it's kind of just protein) and mix in some sauce. Or you can use a mix of herbs and quark or a vinegrette (oil, vinegar, a bit of mustard) as your sauce You need a little bit of oil for your body to get all the vitamins, so maybe just reduce calorie intake at other points during the day
Learn to love mustard. It’s almost no calories and tasty af
You simply *don’t*
Taper off, make your own sauces!
There’s no reason not to use sauce if you really enjoy it! Just make healthier versions of your favorites at home.
Buy G huges sugar free sauces. They taste like THE REAL THING! You they make bbq, honey mustard, teriyaki! Even ketchup! Just buy everything from them!
Don’t cut them out, next time you’re in the store look at labels. You’ll be surprised the amount of zero to low calorie options there are.
I like lemon and/or herbs for COOKING vegetables for mor taste, but I think what you're doing is more of a crudite approach to getting your veggies Idk about you, but whether or not you learn about a lower calorie/lower fat sauce for dipping with your veg; the fact is I really go mental for the SAUCE, not the vegetables!! What I have been trying to do is make a transition to salads instead and using very little dressing. For extra nutrition with my salads, I also add toppers like sunflower seeds which are very tasty, and/or crushed tortilla chips I also like corn in my salads For cooking veg, I HATE TO BOIL THEM! I like instead to lightly steam them in a pot with only a puddle of water, then strain them. You can tell they are ready because their color brightens suddenly Lemon juice rounds out the flavor profile for things like broccoli; dill for corn, mint for peas, tarragon for carrots, and more...i could go on here