Recipes, Food Tips, Healthy Eating & More

I could use help regarding sauce recipes. I have so many dietary restrictions that finding a sauce recipe is very difficult for me. If any of you have a recipe or can think of a way I can make a sauce I would appreciate it. Here are the requirements:
low or no fat, if fat stick to olive oil
no refined sugar, if sweetening is required use natural sugar sources other than honey, pure maple syrup is okay
beef or chicken broth based is good
no dairy
low or no soy
low fiber
low phosphorous
low potassium (or at least know the amount in the recipe)
no green leafies
rice flour or cornstarch rather than refined flour
garlic optional please

If you are scratching your heads, I've been there quite a while. I really do need sauces to accommodate dry mouth
Thank you for anything you can help me come up with.

I decided a lentil salad would be a good way to start the month of April. It has been marinating most of the day and truly was a treat. Of course I sprouted the lentils prior to cooking. The possibilities are many. Any of the legumes will work. I added green onions, cucumbers, cherry tomatoes, fresh dill, basil and parsley, minced garlic with 2 TBS of extra virgin olive and 1 TBS of white vinegar. I finely chopped all ingredients and cut the cherry tomatoes in half. This will be delicious on the patio this summer.

@jakedduck1 You know really you only need a pot for boiling fresh vegies and a pan to fry with E.V O.O your meat whatever you choose nothing simpler then that

Me too, though I don't cook a roast very often. I am using the oven for one-pan meals, however.

While some of us can follow a recipe book, others want to listen to someone tell them how to accomplish a dish, and others want a demonstration. @jakedduck1 perhaps you can look into a community cooking class in your area, whether it is through a community college or adult school or sometimes even a bookstore who is promoting a cookbook author. Check with your senior center in the area and see if they offer classes cooking for one or two people. Or be entrepreneurial yourself and start up a group where you can trade recipes or food preparation hints and tips and gather once every week or two together to practice. Who knows might be fun!
Ginger

Hi @2011panc - To answer your question about sauces, is avocado too high in potassium for you? If not avocado cream might be an option (1 avocado, 1/4 cup cilantro, 1 Tbls water, 1 Tbls lime juice, 1/4 teaspoon of sea salt). Another option might be lemon fennel vinaigrette (1 tsp fennel seeds, 3 Tbls lemon juice, 1 teaspoon maple syrup, 1/2 tsp minced shallot, 1/4 tsp sea salt, 1/4 cup olive oil). Both of these are from the Cancer-Fighting Kitchen by Rebecca Katz. Hope this helps! Best of luck

@debbraw Thank you for the suggestions. Avocado may work at least occasionally. It will count in fats and potassium, but I am just working into the potassium restriction and can check that out. I am generally not a fan of vinaigrettes, but with the addition of maple syrup this might work. Again, infrequently because of the oil. But just the ingredient ideas should help me modify everything into something I can use consistently. I will have to play with your suggestions because you have included items I am aware of but not familiar with. Thank you.

@parus That sounds really good! I’m impressed - did you just make this up?

@karen00 Kind of both. I peruse different recipes and decide what I like from different ones. I do love peppers but for some reason they cause inflammation which makes my pain worse. Tomatoes I can do in moderation. I prefer a light marinade so stay with olive oil and white vinegar. Lemon juice is also an option as well as basalmic vinegar.

@parus- This sounds like a tabbouleh. Sounds yummy.