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Author Topic: sauces for over pasta/rice and veggies for phase one  (Read 848 times)

Wellsy

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sauces for over pasta/rice and veggies for phase one
« on: April 23, 2017, 01:01:05 AM »
Just wondering what people use as a flavoring sauce over their carb and veggies dinners in phase one.  I enjoy curries that are quite "soupy" so having just rice and veggies will be quite a shock so thinking I could use a phase one friendly sauce etc to help.  I guess I could make a veggie broth and use that...but any other ideas or recipes would be great.

NinaFrusztajerMD

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Re: sauces for over pasta/rice and veggies for phase one
« Reply #1 on: April 24, 2017, 10:06:04 AM »
Adding sauces and flavorings are wonderful.  Anything without calories or very low in calories would be great.  Yes, you can use vegetable or other broth to cook veggies and add lots of seasoning, and even cook the starch along with the veggies and broth to make a stew, even adding 1/4 cup of red lentils to thicken, or you can just heat broth with seasoning and combine with the carb to make more of a soup and have veggies separate.  For flavorings, you can pick something like:

- any fresh herb, chopped
- an herb blend with thyme, oregano, basil, etc.
- "Asian" with soy sauce, mirin, rice vinegar, seaweed, and even some powdered "peanut butter"
- spicy: use any hot sauce you like or you can use chilies, black pepper, etc.
- To get a curry flavor, use any combination of turmeric, cumin, coriander, cinnamon, ginger, etc.
- low fat salsa
- BBQ sauce (can be loaded with sugar and have oil so use sparingly)
- low fat cheeses like a sprinkle of parmesan or low fat feta cheese (use no more than one Tablespoon)

That should get you started - be creative and just make sure you're not adding too many extra calories which will slow your weight loss.

Nina

Wellsy

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Re: sauces for over pasta/rice and veggies for phase one
« Reply #2 on: April 24, 2017, 09:53:57 PM »
Thanks Nina