In this section both fruit- and vegetable-compatible sauces are discussed. It is important to note that if whole fruits or vegetables are used in the recipes, then the sauce is only compatible with either the fruits or the vegetables. The juice of a lemon, herbs, garlic, onion salt can be used wit both fruits or vegetables without ill effect.
NUT “MAYONNAISE”
½ c cashews (or sunflower seeds) 1 c water
_ t garlic powder (or fresh garlic)
¼ t onion powder
½ t salt
juice of ½ lemon
(honey or raw sugar for sweet-sour taste)
Blend cashews in water till smooth and cook in sauce-pan till thick. Let cool a little, add lemon juice, (honey), salt, garlic and onion powder.
TOFU “MAYONNAISE”
2 c soft Tofu
¼ c water
1 t onion salt
_ t garlic powder
¼ c lemon juice
(honey or raw sugar- to taste)
Blend or beat all ingredients well together.
SOY “MAYONNAISE”
3 c water
3 T corn flour
2 c rich soy milk (see Creams and Milks) 2 c cashews
¾ c lemon juice
1 T salt
2 t garlic powder
(honey or raw sugar for sweet-sour taste)
Make a paste with corn flour and a little water. Add the rest of the 3 c of water or soy milk and cook till thick. Blend rest of ingredients in blender and add to the corn flour mixture. Mix well and chill.
GARBANZO (CHICK PEA)”MAYONNAISE”
1c soaked raw garbanzos 2 c water
1 clove garlic
1 t onion powder 1 t salt
¼ c lemon juice herbs, eg. dill
(honey for sweet-sour taste)
Blend garbanzos, garlic, onion powder, salt and herbs with half of the water till smooth, add rest of the water and cook till thick. Let cool slightly, then add the lemon juice and honey and mix well. A dash of turmeric will give a soft yellow colour.
TARTARE SAUCE
Add finely chopped raw onion or spring onion, green pepper, parsley, olives, and cucumber to any of the “Mayonnaises.”
TOMATO AND ONION SAUCE
Cooking procedure:
The onions are not fried in oil, but cooked in about 2 T of soy sauce (for 4 medium onions) and about 1 T of water, in a frying pan with the lid on, till all the fluid has been absorbed. Brown the onions uncovered a few minutes longer on high, stirring frequently, then add chopped tomatoes, pinch of oregano, thyme, basil, some crushed garlic and salt to taste. Cover with lid and simmer on low till cooked. Sweeten with brown sugar or honey for a tangy taste. Thicken with corn flour or other flour if necessary.
QUICK TOMATO SAUCE
(for burgers, pizza, etc.)
1 can/tin of tomato puree
10 pitted dates, softened in a little boiling water
½ t onion powder 1 t salt
paprika
pinch of basil, oregano
Blend all ingredients together till smooth.
The Quick Tomato Sauce should be used at a fruit-based meal, since the dates could cause gas-formation when eaten in large amounts together with vegetables. Use honey in the place of dates and thicken with some cooked corn flour and water (see Soy “Mayonnaise”) when needed for a vegetable patty (burger) or roast.
Example:
On a hamburger roll one may have the following fruit-compatible foods: avocado or nut/seed butter; a patty made without vegetables (small quantities of onion and garlic powder are not considered vegetables, but flavourants); Quick Tomato Sauce, any of the Mayonnaises, or Dried Fruit Chutney; lettuce; cucumber; sliced tomato; sliced pineapple. This hamburger may now be eaten together with a fruit salad or an apple pie and nut cream without any ill effects.
PINK SAUCE
½ c Quick Tomato Sauce (for fruit meal)
or
Tomato and Onion Sauce (for vegetable meal) 1 c nut/seed, chick pea or Soy Mayonnaise
Blend everything well together. Adjust the taste if necessary for salads or burgers, or: blend tomato sauce with some cashew nuts till smooth if Mayonnaise is not available.
“THOUSAND ISLAND DRESSING”
Add chopped onion, garlic, green peppers, red bell peppers, olives, cucumber, and celery to
Pink Sauce.
DRIEDFRUIT CHUTNEY
2 c soaked mixed dried fruit (eg. prunes, apricots, peaches) 5 c cold water
½ t salt
½ t mixed herbs
good pinch of cayenne pepper (optional) good pinch of cumin
2 T lemon juice (omit if apricots are used) 1 T soy sauce
Wash dried fruit well in a bowl. Most dried fruit has been treated with sulphur dioxide. If untreated fruit is unavailable, soak for an hour, wash well and discard the water. Now soak fruit in fresh water overnight, remove the pips from the prunes, bring to boil for a few minutes and blend 1 cup of the fruit with enough of the same water used for soaking (about 2/3 cup), or use fruit juice to blend easily. Add all ingredients, blend. Lastly add rest of fruit and blend very briefly for a chunky chutney. To preserve, bring to boiling point once again, pour into sterilized bottles and seal. Refrigerate after opening.
PIMENTO CREAM SAUCE
(“cheese” sauce)
2 c cashews or sunflower seeds
3 c water or more
½ onion
_ t garlic powder/fresh garlic 1 t food yeast
1 T chopped parsley/celery/ herbs (optional)
½-1 pimento (red bell pepper)
¼ c lemon juice
1 t salt (or to taste)
Blend all ingredients together, except lemon juice and parsley. Cook till thick, then add lemon and parsley. For a white sauce on broccoli or cauliflower, omit the pimento and lemon juice.
CHICK PEA CREAM SAUCE
or
For the cooked chick peas, blend all ingredients together, warm in a saucepan and serve; for the raw chick peas, blend together, pour into saucepan and simmer for 5 min. Serve.
BROWN GRAVY
2 c water
_ c whole-wheat or barley flour 1 onion
3 T soy sauce 1 t food yeast salt to taste
Brown flour gently in saucepan. Blend all ingredients together and cook over low heat for 5-10 min.
SIMPLE SOUR CREAM
2 c sunflower seeds
3 c water
1-2 cloves garlic juice of 1 ½ lemons 1 t salt
Blend everything well together till the cream is white and smooth.
MUSHROOM SAUCE
Brown some onions and mushrooms in a little soy sauce. When cooked add soy concentrate and thicken with corn flour; or add thin cashew nut cream (about 1 c cashews blended with 2-3 c water). Flavour to taste.
SUBSTITUTE CHOCOLATE SAUCE
Delicious over home-made soft serve ice-cream, Carob Millet Pudding or Rich Fruit Cake (see section on desserts)
¾ c tightly packed pitted dates 2 c boiling water
¼ c honey or 3 T raw brown sugar
¼ c carob powder
a few drops natural vanilla
¼ t salt
(optional: 1 t grain coffee (a coffee substitute)
Soak the dates for a few minutes in the boiling water, then blend. Add remaining ingredients and blend till smooth.
SUBSTITUTE CUSTARD
5 T maize flour (heaped) 5 c rich soy or nut milk dash of salt
¼ t turmeric
honey or other sweetener to taste
Blend all ingredients in blender and pour into sauce-pan. Bring to boil, stirring constantly. Cool and serve.
EASY FRUIT SAUCE
Canned fruit
(e.g. peaches, apricots, berries, cherries)
Honey or concentrated juice (e.g. pineapple, granadilla)
Blend fruit in their own juice and sweeten with honey or concentrated juice. May be heated gently before serving over desserts or ice-cream. Blending bananas with the fruit will make the sauce rich and thick.
ORANGE SAUCE
2 T corn flour 1 c water
1 c concentrated pineapple or orange juice 1 T honey
grated rind of 1 lemon or half an orange
Make a paste with the corn flour and a little of the water, add the rest of the water and cook till thick. Add remaining ingredients and heat gently.
Variations:
For a thick apple sauce use fresh, peeled apple pieces (2 apples) and simmer till cooked. Place in blender and blend with ½ cup pineapple concentrate and ½ cup water. Add together with only ½ t of lemon rind to the cooked corn flour and heat. For strawberry or cherry sauce use fresh or canned juice, add honey and cook in the same way as for Orange Sauce.