I am trying to create healthy low-carb meals, but so many of the recipes require dairy.
Are there any ways to create sauces especially w/o dairy?

Hello Kriste,

Welcome to the board!

Mayonnaise (especially one you make yourself) can be used as a sauce. It can be thinned out to make a pourable sauce or left thick for a dip. You can introduce "good fats" into your WOE by using extra-virgin olive oil and flax seed oil in making the mayonnaise.

Off the top of my head, you can use these seasonings and make wonderfully flavoured sauces with egg based or tofu mayonnaise:

• lemon, orange or lime rind
  chipotle chilies
  curry powder
  basil and garlic
  toasted cumin seeds
  a wee bit of tomato paste
  mashed avocado
  roasted garlic
  wasabi
  soya sauce and green onion
  sesame oil
  horseradish
  whole grain or different flavoured mustards

Canned tuna pureed with mayonnaise is a great sauce/dressing for green beans, asparagus cucumbers and tomatoes.

Doreen has posted a recipe in Food Ideas for a stir-fry sauce made with ground flax seeds that she reported worked quite well.


http://forum.lowcarber.org/showthre...=&threadid=3664

She also posted recipes for Tofu Sour Cream and Tofu Whipping Cream here:

http://forum.lowcarber.org/showthre...s=&threadid=470

And, lowcarbluxury.com has some sauces without dairy

http://lowcarbluxury.com/lowcarb-sauces.html

I’m sure a few more people will chime in with ideas!

Karen

Well, Karen has pretty much listed 'em all. Just wanted to let you know, I've tried the tofu whipped cream and tofu sour cream quite a few times, and very pleased with the results. I used the sour cream version in a stroganoff dish, as long as you add at the end of the cooking time, it worked perfectly (didn't separate or get runny).

.. You could also use canned coconut milk, make sure it has no additives. (Or make your own). Makes wonderful creamy curries.

You can make a quite creamy "milk" from nuts, that can be used in cooking and recipes .. doesn't taste bad well-chilled as a beverage either. Almonds make the most versatile milk.

1/3 to 2/3 cup raw blanched almonds, or desired nut
1 cup water
======================

- grind the nuts to a fine meal in food processor or blender. Add water and process until very smooth. You may need to scrape down the sides of the blender now and then. Strain if you wish.
- add some Splenda or SugarTwin if desired, and a dot of vanilla.
- Store in a glass container; should keep for 3 or 4 days in the fridge.


Doreen

Thanks! These sound like great ideas. Now how to figure out to remember them!

Kriste

I don't have a problem with dairy, so I'm not too familiar with soy milk, but lots of people like it. Just make sure you buy one that's unsweetened. I think it's pretty low in carbs in its natural, unsweetened form.

I seem to remember, eons ago, when I was a vegetarian, using a soy-lecithin spread instead of butter, and it wasn't too bad. Check out your local health food store; lots of people can't use dairy products, so they should stock alternatives. You can buy cheese made out of tofu, too; again, I have no idea how it tastes, but it might be worth trying.

Look for vegan recipies online? They must have lots of recipies for dairy-free sauces, desserts, etc.

Rachel