Healthy Sauces & Dressings

�  1 teaspoon thyme 
�  1 teaspoon rosemary 
�  2 large onions 
�  1/4 to 1/2 cup olive oil 
�  2- 28 cans of plum tomatoes [with juice] 
�  1-2 tablespoons oregano 
�  1 1/2 tablespoons italian seasoning 
�  2 tablespoon garlic 
�  1- 6 ounce can of tomato paste 
�  1 tablespoon salt pepper to taste 
�  5 medium size plum tomatoes 


Dice onions and garlic and place into large skillet. Add enough olive oil so 
that 3/4 of the skillet is covered. Cook for 5 minutes on medium heat and add 
rosemary and thyme. Cook for five more minutes. Mash the canned tomatoes 
by hand or short time on food prosessor. Add tomatoes and their juice. 
Add remaining spices [including salt and pepper] and bring to a boil. 
Then simmer for 25-30 minutes. Dice plum tomatoes and add to skillet along 
with tomato paste. Stir for 5 minutes on low heat.  Serve. 

Serves: 8-10

Preparation time: 45 minutes

�  4 lb. apples 
�  2 cups water, cider or cider vinegar 
�  1/2 cup white or brown sugar 
�  1 teaspoon cinnamon 
�  1/2 teaspoon cloves 
�  1/4 teaspoon allspice 
�  Grated lemon rind and juice is optional 

Wash, remove the stems, and quarter the apples. Cook slowly until soft in 
water, cider, or cider vinegar. Put fruit through a fine strainer. Add 1/2 cup 
white or brown sugar to each cup of pulp. Add cinnamon, cloves, allspice and 
optional lemon rind and juice. 

Cook the fruit butter over low heat, stirring constantly until the sugar is dissolved. 
Continue to cook, stirring frequently, until the mixture sheets from a spoon. 
You can also place a small quantity on a plate. When no rim of liquid separates 
around the edge of the butter, it is done. Pour into hot sterilized jars. 

�  One small avocado 
�  2 tbsp Tofu 
�  1 tbsp olive oil 

Put avocado in blender, then add tofu and oil. Enjoy. 

Serves: 2 

Preparation time: 10 min.

�  As many cooking apples, grany smith, pippin, etc, as you want to deal with 
�  Water 
�  Sugar and cinnamon to taste (brown sugar is nice) 

Peel, core and quarter apples. Put in large, heavy lidded pot. 

Add just a bit of water to get the juices going and maybe the juice of one lemon. 
Cover and stew on very low heat, watch to prevent burning, add water 
as needed, just 1/4 cup at a time 

When apples have cooked down, stir to break up, put it in the blender if you 
want it smoother, add sugar and cinnamon to taste, brown sugar is nice.

�  pint of blackberries 
�  1/3 to 1/2 Cup of dry red wine 
�  a mashed clove of garlic 
�  a couple of sprigs of fresh rosemary 
�  some sugar (6-10 teaspoons, depending on how sour or sweet the berries are) 
�  salt to taste 

�  1 can black beans (washed and drained) 
�  olive oil 
�  garlic 
�  white pepper 
�  cummin 
�  1/4 cup of dry white wine 

�  3/4 c water 
�  1/4 c balsamic vinegar 
�  3 tsp. capers 
�  2 tsp. Dijon mustard 
�  1-1/2 tsp. dried basil 
�  1 Tbl. fresh parsley, chopped (optional) 

�  1/3 c balsamic vinegar 
�  1/4 c apple cider vinegar 
�  1/4 c water 
�  1Tbs. dijon mustart 
�  1 Tbs. minced fresh garlic 
�  1/2 tsp. apple juice concentrate or 1-2 Tbs. orange juice 
�  1 tsp. minced fresh parsley (optional) 

�  4 small Granny Smith apples 
�  4 small bananas 
�  1/4 tsp. apple-brandy extract 
�  approx. 1 Tbsp. ground cinnamon (plus more to taste) 
�  approx. 1 Tbsp. ground nutmeg 
�  approx. 1 1/2 Tbsp. raw sugar (and/or caster sugar) 
�  approx. 1/2 - 3/4 cup water (start with 1/2, add more if necessary) 

�  2 c. basil leaves 
�  2 Tbsp pine nuts 
�  2 oz. grated, vegan Parmesan or nutritional yeast flakes 
�  2-3 garlic cloves, minced 
�  1/4 c. olive oil 
�  salt and pepper 

�  1/4 cup balsamic vinegar 
�  1/4 tsp dried basil (or 1/2 tsp fresh) 
�  1/4 tsp dried oregano (or 1/2 tsp fresh)