• 1/3 cup chopped yellow onions
• 1 ½ Tbsp. Worcestershire sauce
• 1 Tbsp. prepared mustard
• 1 tsp. liquid smoke
• 2 cups ketchup
• 1 ½ Tbsp. brown sugar
• ¼ tsp. kitchen bouquet
• ¼ tsp. Tabasco
• 1 Tbsp. molasses
• 1 ½ tsp. cider vinegar
• ¾ cup vegetable stock
• 1 Tbsp. cornstarch

Wilt onions on low heat until translucent (best to use a double boiler). Add all ingredients but the stock and the cornstarch. Cook sauce for 30 minutes. stirring often. Make a slurry of the cornstarch and the stock. Bring the sauce to a boil and stir the slurry into the sauce. Let simmer until thickened.

Per Serving: Calories: 46 Protein: 1gm Fat: 0 gm

Carbohydrates: 11gm Sodium: 216 mg

You can substitute a jarred tomato sauce but read the label. We were surprised to find our marinara sauce had 8 gm. of fat per serving.

(24- 2 oz servings)

• 1 ½ yellow onions
• 1/3 cup red wine
• 3 ½ cups canned chopped tomatoes, with juices
• 1 ¼ tsp. ea. dry basil and dry oregano
• 1 ½ tsp. minced garlic
• 1 ¾ cups roasted red peppers

Wash the onions and roast whole in a 375F- 400F oven for 45- 50 minutes until quite soft. Once onions are cool enough to handle peel the outer skin and remove the root end. Quarter the onions and add to a heavy-bottomed stainless pot. Add the wine and cook off the alcohol, about 10 minutes. Add tomatoes, herbs, garlic and peppers. Simmer on medium heat for at least 45 minutes. Blend.

Per Serving: Calories: 22 Protein: 1gmFat: 0gm

Carbohydrates: 4gmSodium: 32mg

This sauce is an adaptation from one in Everyday Cooking with Dean Ornish. The color is not that of a traditional pesto but I found the flavor and texture remarkably similar. This recipe seems like extra work at first but once you start cooking lowfat on a regular basis many of these ingredients become standards in your refrigerator.

(6- 2 oz servings)

• 1 tomato, sliced ½” thick
• salt
• 1 medium sized yellow onion
• ½ cup canned or cooked white beans, rinsed
• 1 head of garlic
• 2 oz. fresh basil leaves
• salt, pepper and lemon juice to taste

Place sliced tomatoes on a parchment lined baking sheet. Sprinkle with salt and bake in 350F oven until a little wilted and lightly browned on edges, approximately 20-25 minutes.

Place whole onions in 375F-400F oven for 45-50 minutes until softened and caramelized on the outside. (In a pinch, whole onions can also be put in a microwave oven on high for 3-4 minutes. They will not be as caramelized but it is handy for making soups and/or sauces.). Cool thoroughly before handling.

Place one head of garlic in a baking dish and roast @ 350F for 45-60 minutes until softened. Cut off root end and squeeze paste out into a small glass or stainless bowl. You will only need a few teaspoons for this recipe but the remainder can be stored in a tightly wrapped bowl in the refrigerator for a couple of days.

Place all in the blender and blend until smooth, scraping down the sides thoroughly with a rubber spatula.

Per Serving: Calories: 31 Protein: 1gm Fat: 0gm

Carbohydrates: 6gm Sodium: 87mg

(10-2 oz servings)

• 2 cups chopped tomatoes
• 1/3 – ½ cup minced yellow or red onions
• 1 tsp. minced fresh garlic
• 1 Tbsp. lemon or lime juice
• ½ tsp. salt
• ¼ tsp. black pepper
• ½ tsp. Tabasco sauce
• ¼ – ½ cup chopped cilantro, to taste

Mix all but the cilantro and set aside several hours before serving. Add cilantro as close to serve up as possible.

Per Serving: Calories: 14 Protein: 1 gm Fat: 0 gm

Carbohydrates: 3gm Sodium: 158mg

(8-2 oz servings)

• ¼ cup orange juice
• 1/3 cup cider vinegar
• ¼ cup honey
• ¼ tsp. powdered dry ginger
• ¼ tsp. five spice powder
• pinch of salt
• 1 ¼ cups canned apricot halves
• 2 Tbsp. orange juice
• 1 Tbsp. cornstarch

Mix all but the cornstarch and small amount of orange juice in a blender and blend until smooth. Put in a stainless pot over medium heat and bring to a boil. Turn down to a simmer. Dissolve cornstarch in orange juice and stir into simmering sauce. Stir occasionally and simmer until thickened.

Per Serving: Calories: 54 Protein: 0 gm Fat: 0gm

Carbohydrates: 14gm Sodium: 20mg

• 1 head garlic

Roast whole garlic head in a small metal pie tin at 375F for 45-50 minutes until tender and golden. Remove the pan from the oven and cover with foil. When the garlic head is cool enough to handle but still a little warm inside cut the root end off and squeeze all the cloves into a small bowl. Mash the paste with a fork until all the lumps are smoothed out. Can be held wrapped in the refrigerator for several days.

Place whole onions in 400F oven for 35-45 minutes until softened and caramelized on the outside. Cool thoroughly before handling. In a pinch, whole onions can also be put in a microwave for 3-4 minutes (depending on the strength of your oven). They will not be as caramelized but are handy for making soups and/or sauces.

• 2 ½ tsp. fenugreek
• 1 tsp. cardamom seeds, ground
• 3 Tbsp. coriander seeds
• 1 Tbsp. cumin seed
• 1 Tbsp. black mustard seed
• 6 whole cloves
• 1 thin cinnamon stick, 2-3″long broken up
• ¼ tsp. ground mace
• ¼ tsp. grated nutmeg
• big pinch cayenne
• 2 Tbsp. turmeric

Preheat oven to 225F. Combine fenugreek, cardamom, coriander, cumin, mustard seeds, cloves and broken cinnamon stick in a small pan and bake for 15 minutes. Shake the pan a few times while cooking. Cool spices and combine with others. Grind them to a fine powder in an electric grinder or with a mortar and pestle.

(32-1 oz servings)

• 3 cups soy sauce
• 6 Tbsp. dry sherry
• 2 Tbsp. garlic powder
• 2 tsp. ginger powder
• 1 cup light brown sugar

Whisk all together and heat on low heat until sugar dissolves. Cool before using.

Per Serving: Calories: 40 Protein: 0gm Fat: 0gm

Carbohydrates: 7mg Sodium: 1245mg

(10-2 oz servings)

• 1 ½ cups Dijon mustard
• ¾ cup honey
• 3 Tbsp. horseradish
• 1 ½ Tbsp. balsamic vinegar
• 1 Tbsp. soy sauce

Whisk all together and refrigerate until ready to use. Spread thin as the horseradish can make it quite piquant.

Per Serving: Calories: 40 Protein: 1gm Fat: 1gm

Carbohydrates: 1gm Sodium: 232mg

(8-1 oz servings)

• ½ cup soy sauce
• ½ cup white wine vinegar
• 2 Tbsp. brown sugar
• 1 tsp. minced fresh garlic
• 2 tsp. minced fresh ginger

Whisk all together making sure sugar is dissolved before using.

Per Serving: Calories: 20 Protein: 1gm Fat: 0 gm

Carbohydrates: 4 gm Sodium: 675mg