Enrich Your Intermittent Fasting with These 7 Delicious Sauces
Intermittent fasting has become a popular health trend in recent years, with many people using it as a way to manage their weight, improve their energy levels, and boost their overall well-being. But sticking to a fasting schedule can sometimes feel challenging, especially when you're limited to eating only during specific hours.
That's where these seven heavenly sauces come in. Not only do they add flavor and variety to your meals, but they're also specifically designed to fit into an intermittent fasting lifestyle. Whether you're looking for a spicy kick or a creamy, rich flavor, these sauces will help you power through your fasting periods with ease and satisfaction.
Seven Sauces That You Must Relish With Your Meals are
- Guacamole: Made from avocado, lime juice, and spices, guacamole is a tasty and healthy sauce that is high in healthy fats.
- Salsa: Salsa is a low-calorie, low-fat, and high-fiber sauce that can be used as a dip or a topping.
- Hummus: Hummus is a flavorful dip made from chickpeas, tahini, lemon juice, and spices. It's high in protein and fiber, making it a great side dish for intermittent fasting.
- Mustard Sauce: Mustard is a low-calorie and low-fat sauce that adds flavor to any meal. It's a great option for those following an intermittent fasting diet.
- Hot Sauce: Hot sauce is a calorie-free sauce that adds a kick of flavor to any meal. It's a great option for those who want to add flavor without adding calories
- Ranch Dressing: Ranch dressing is a popular sauce made from buttermilk, herbs, and spices. It's a high-fat option, but can be used in moderation as a flavorful addition to salads or as a dip.
- Pesto Sauce: Pesto is a sauce made from basil, garlic, pine nuts, and olive oil. It's a flavorful and healthy option for those following an intermittent fasting diet.
Benefits of Adding Sauces to Intermittent Fasting Meals
Adding sauces to intermittent fasting meals can provide a variety of benefits. For one, sauces can add flavor to meals that might otherwise be bland or unappetizing, making sticking to an intermittent fasting plan easier. Adding a flavorful sauce can also make a meal more satisfying and filling, which can help reduce the urge to snack or overeat during fasting.
In addition to enhancing the taste of meals, certain sauces can provide added nutritional benefits. For example, hummus is a rich source of protein and fiber, which can help keep you feeling full and satisfied for longer periods. Pesto sauce is made with fresh herbs like basil, which contain antioxidants that can help reduce inflammation.
Additionally, hot sauce and mustard are low-calorie options that can add flavor without adding significant calories to the meal. Incorporating sauces into an intermittent fasting diet can help make the eating experience more enjoyable and nutritious.
Recipes for these 7 Heavenly Sauces You Can Add to Your Intermittent Fasting Meal
I highly recommend trying out these seven sauces for your intermittent fasting meals. Not only do they add delicious flavors to your dishes, but they also provide numerous health benefits. From the healthy fats in guacamole and the antioxidants in salsa, to the protein and fiber in hummus and the metabolism-boosting properties of hot sauce, each sauce brings something unique to the table.
So why not switch up your meals and give these sauces a try? Experiment with different combinations and pairings to discover your favorite flavors. Whether you use them as dips, dressings, or toppings, these sauces will add a tasty and healthy dimension to your intermittent fasting diet.
- Guacamole
Guacamole is a famous sauce made with mashed avocados, lime juice, salt, and additional flavors such as cilantro, onion, and garlic. It originated from Mexico where it has been eaten for generations as a dip as well as a sauce for foods such as burritos and tacos.
Ingredients:
- 2 ripe avocados, peeled and mashed
- 1 small tomato, diced
- 1/4 cup finely chopped onion
- 1 clove garlic, minced
- 1/4 cup chopped fresh cilantro
- Juice of 1/2 lime
- Salt and pepper to taste
Instructions:
- In a medium bowl, mash the avocados with a fork until smooth.
- Stir in the tomato, onion, garlic, cilantro, lime juice, salt, and pepper.
- Taste and adjust seasoning as needed.
- Serve immediately with vegetables, tortilla chips, or as a topping for tacos or salads.
Nutrition Information:
- Calories: 150
- Total Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 5mg
- Total Carbohydrate: 9g
- Dietary Fiber: 7g
- Sugars: 1g
- Protein: 2g
Benefits:
Guacamole is not only delicious but also packed with nutrients. Avocados, the main ingredient in guacamole, are rich in healthy fats, fiber, and vitamins such as vitamin C and vitamin K. Eating avocados has been linked to a reduced risk of heart disease, improved digestion, and better skin health. The other ingredients in guacamole, such as lime juice and garlic, also offer their own health benefits.
Tips to Store Guacamole for Longer Period:
If you want to store guacamole for a longer period, here are a few tips:
- Keep it cool: Guacamole should be stored in the refrigerator to keep it fresh for longer. Be sure to keep it in an airtight container to prevent it from drying out or picking up any unwanted flavors.
- Add lime juice: Lime juice can help preserve the freshness and flavor of guacamole. Add a little extra lime juice to your guacamole before storing it in the fridge.
- Cover with plastic wrap: To prevent guacamole from turning brown, cover it with plastic wrap and press the wrap directly onto the surface of the guacamole. This will help keep air out and prevent oxidation.
- Freeze it: Guacamole can be frozen for longer storage. Simply transfer the guacamole to an airtight container, leaving about an inch of space at the top for expansion. Freeze for up to 2 months, and thaw in the refrigerator before using.
2. Salsa
Salsa is a popular Mexican condiment that has become a staple in many kitchens around the world. It typically consists of chopped tomatoes, onions, jalapeño peppers, and other seasonings such as cilantro and lime juice. The history of salsa can be traced back to the Aztecs and Mayans, who made a similar sauce using tomatoes, chili peppers, and other ingredients. Today, salsa is enjoyed as a dip, condiment, or ingredient in a variety of dishes.
Ingredients:
- 2 medium tomatoes, diced
- 1/2 small onion, diced
- 1 jalapeño pepper, seeded and finely chopped
- 2 tablespoons chopped fresh cilantro
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
- In a medium bowl, combine the tomatoes, onion, jalapeño pepper, cilantro, lime juice, salt, and pepper.
- Stir until well combined.
- Taste and adjust seasoning as needed.
- Refrigerate for at least 30 minutes before serving to allow the flavors to meld.
Nutrition Information:
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 5mg
- Total Carbohydrate: 5g
- Dietary Fiber: 1g
- Sugars: 3g
- Protein: 1g
Benefits:
Salsa is low in calories and high in nutrients. Tomatoes, the main ingredient in salsa, are a good source of vitamins C and K, potassium, and fiber. Salsa is also a good source of antioxidants, which can help reduce inflammation and protect against chronic diseases such as heart disease and cancer.
Tips to Store Salsa for Longer Period:
To store salsa for a longer period, transfer it to an airtight container and store it in the refrigerator. Salsa can last for up to a week when stored properly. If you notice any signs of spoilage such as mold or an off smell, discard it immediately.
3. Hummus:
Hummus is a Middle Eastern dip made from cooked and mashed chickpeas, blended with tahini, olive oil, lemon juice, and garlic. It has been enjoyed for thousands of years and has become increasingly popular in recent years due to its versatility and health benefits.
Ingredients:
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/4 cup tahini
- 1/4 cup water
- Juice of 1 lemon
- 1 clove garlic, minced
- 1/4 teaspoon cumin
- Salt and pepper to taste
- Optional toppings: olive oil, paprika, chopped parsley
Instructions:
- In a food processor or blender, combine the chickpeas, tahini, water, lemon juice, garlic, cumin, salt, and pepper.
- Blend until smooth and creamy, scraping down the sides as needed.
- Taste and adjust seasoning as needed.
- Transfer the hummus to a serving bowl and drizzle with olive oil, sprinkle with paprika, and garnish with chopped parsley, if desired.
- Serve with vegetables, pita chips, or as a spread on sandwiches.
Nutrition Information:
- Calories: 180
- Total Fat: 11g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrate: 16g
- Dietary Fiber: 5g
- Sugars: 1g
- Protein: 7g
Benefits:
Hummus is a nutritious dip that is rich in fiber, protein, and healthy fats. Chickpeas, the main ingredient in hummus, are a good source of iron, folate, and other vitamins and minerals. Eating hummus has been linked to a reduced risk of heart disease, improved digestion, and better blood sugar control.
Tips to Store Hummus for Longer Period:
To store hummus for a longer period, transfer it to an airtight container and store it in the refrigerator. Hummus can last for up to a week when stored properly. If you notice any signs of spoilage such as mold or an off smell, discard it immediately.
4. Mustard Sauce
Ingredients:
- 1/4 cup yellow mustard
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon honey
- Pinch of salt
Instructions:
- In a small bowl, whisk together the mustard, apple cider vinegar, honey, and salt until smooth.
- Taste and adjust seasoning as needed.
- Serve immediately as a dip or a spread.
Nutrition Information:
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 250mg
- Total Carbohydrate: 3g
- Dietary Fiber: 0g
- Sugars: 2g
- Protein: 1g
Benefits:
One of the main benefits of mustard sauce is that it is low in calories and fat, making it a great option for those following an intermittent fasting diet. It also contains antioxidants, which can help protect the body against free radical damage. Additionally, mustard is a good source of fiber, which can help keep you feeling full and satisfied. Mustard has been found to have anti-inflammatory properties as well, which can help reduce inflammation in the body.
Tips to Store Mustard Sauce for Longer Period:
5. Hot sauce:
Hot sauce is a condiment made from chili peppers, vinegar, and other seasonings. It has been enjoyed for centuries in various cultures around the world, and there are countless variations and flavors available today.
Ingredients:
- 1/2 cup hot peppers (such as jalapeño or habanero), seeded and chopped
- 1/2 cup distilled white vinegar
- 1/2 teaspoon salt
Instructions:
- In a blender or food processor, combine the hot peppers, vinegar, and salt.
- Blend until smooth.
- Taste and adjust seasoning as needed.
- Transfer the hot sauce to a small saucepan and simmer over low heat for 10-15 minutes to allow the flavors to meld.
- Let cool to room temperature before serving.
Nutrition Information:
- Calories: 10
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrate: 2g
- Dietary Fiber: 0g
- Sugars: 1g
- Protein: 0g
Benefits of Hot Sauce:
Hot sauce contains capsaicin, the compound that gives chili peppers their heat. Capsaicin has been shown to have anti-inflammatory and pain-relieving properties and may even help with weight loss. Hot sauce also contains antioxidants and other nutrients found in chili peppers.
Tips to Store Hot Sauce for Longer Period:
6. Ranch Sauce
Ingredients:
- 1 cup mayonnaise
- 1/2 cup sour cream
- 1/4 cup buttermilk
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried dill
- 1 teaspoon dried parsley
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Whisk together the mayonnaise, sour cream, and buttermilk in a bowl.
- Add the lemon juice, dried dill, dried parsley, garlic powder, salt, and pepper, and whisk until well combined.
- Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Nutrition Information:
- Calories: 177
- Total Fat: 19g
- Saturated Fat: 4g
- Cholesterol: 17mg
- Sodium: 208mg
- Total Carbohydrate: 1g
- Dietary Fiber: 0g
- Sugars: 1g
- Protein: 1g
Benefits of Ranch Dressing:
- Good source of calcium and protein: Ranch dressing contains buttermilk, which is a good source of calcium and protein.
- Contains healthy fats: Ranch dressing is made with vegetable oils, which are a good source of healthy fats.
- Enhances flavor: Ranch dressing can make healthy foods more palatable and enjoyable to eat.
Tips to Store Ranch Dressing:
- Ranch dressing can be stored in the refrigerator for up to two weeks. Here are some tips for storing ranch dressing:
- Use an airtight container: Ranch dressing should be stored in an airtight container to prevent it from spoiling.
- Keep it cold: Ranch dressing should be kept in the refrigerator at all times to prevent bacterial growth.
- Stir before using: Ranch dressing can separate over time, so be sure to stir it well before using.
7. Pesto Sauce
Pesto sauce is thought to have originated in Italy, specifically in Genoa. The sauce is made from basil, garlic, pine nuts, Parmesan cheese, and olive oil and is traditionally served with pasta. Pesto has become increasingly popular in the US and is now used in a variety of dishes, including as a spread for sandwiches and as a topping for pizza.
Ingredients:
- 2 cups fresh basil leaves
- 1/2 cup grated Parmesan cheese
- 1/2 cup pine nuts
- 3 garlic cloves
- 1/2 cup extra-virgin olive oil
- Salt and pepper to taste
Instructions:
- Combine the basil, Parmesan cheese, pine nuts, and garlic in a food processor or blender.
- Pulse until the ingredients are finely chopped.
- Slowly pour in the olive oil while blending until the mixture becomes a smooth paste.
- Season with salt and pepper to taste.
Nutrition Information:
- Calories: 160
- Total Fat: 16g
- Saturated Fat: 3g
- Cholesterol: 8mg
- Sodium: 157mg
- Total Carbohydrate: 2g
- Dietary Fiber: 1g
- Sugars: 0g
- Protein: 4g
Benefits of Pesto Sauce:
- Pesto sauce is a healthy sauce that is rich in nutrients and antioxidants. Some benefits of pesto sauce include:
- Good source of nutrients: Pesto sauce is made from fresh basil, which is a good source of vitamins and minerals.
- Contains healthy fats: Pesto sauce is made with olive oil, which is a good source of healthy fats.
- Antioxidant-rich: Pesto sauce contains antioxidants that can help protect your body from free radicals.
Tips to Store Pesto Sauce:
- Pesto sauce can be stored in the refrigerator for up to a week. Here are some tips for storing pesto sauce
- Use an airtight container: Pesto sauce should be stored in an airtight container to prevent it from spoiling.
- Cover with oil: Pesto sauce should be covered with a layer of olive oil to prevent it from oxidizing.
- Keep it cold: Pesto sauce should be kept in the refrigerator at all times to prevent bacterial growth.
FAQs on Using Sauces During Intermittent Fasting
Can I use sauces while on an intermittent fasting diet?
Do sauces break my fast during intermittent fasting?
What are some healthy sauce options for intermittent fasting?
Can I use creamy sauces during intermittent fasting?
Final Thoughts
Incorporating delicious and healthy sauces can make your intermittent fasting diet more enjoyable and satisfying. With the variety of low-calorie, flavorful options available, you can enhance your meals without breaking your fast or hindering your weight loss goals. From tangy mustard to spicy salsa, these sauces can add a new dimension to your meals while keeping them healthy and nutritious. So why not try them out and enjoy a more flavorful intermittent fasting journey?
We'd love to hear from you! What are your favorite sauces to use while on an intermittent fasting diet? Comment below and let us know. And don't forget to share this post with your friends and family who are also exploring the world of intermittent fasting. For more tips and advice on healthy eating and intermittent fasting, check out the link below.
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