Want to eat anything with sauce? Nutritionists teach "4 low-dipping sauces" to be healthy and less burdensome

Many people like to dip their food into sauce. Cai Xiumei, a nutritionist at Taipei Hospital of the Ministry of Health and Welfare, said that the elderly, dialysis patients, diabetics, and obese people should pay special attention to the burden on the kidneys and blood vessels if they cannot completely refuse. The temptation of the sauce, you can make your own "4 low-dipping sauce", which enriches the taste and increases the appetite, without hurting the body due to salty and sweetness.

Cai Xiumei pointed out that the public can use the seasoning sauce in the existing recipes and add some tips to optimize the ordinary dipping sauce and transform it into a low-oil, low-salt, low-sugar, and low-calorie sauce "4 low delicious sauces" also better control blood sugar.

5Key production 4Low dip sauce

1. Make more use of the unique taste of food itself, such as mango, tomato, pumpkin.

2. Priority is given to sauces that do not contain fat.

3. Replace part of the high-calorie sugar with sugar substitutes.

4. Dilute with stock or water. The thinner the sauce, the lower the heat, the thick sauce becomes mushy, and the thick sauce becomes thinner, so that the food will not get too much heat and salt.

5. Add low-fat yogurt or fruit, take advantage of the low calorie and large volume of yogurt, and add a small amount of fruit to prepare a low-calorie fruit-flavored salad dressing.

Three types of 4 low dipping sauces are done in this way

Cai Xiumei specially shared, 3 simple and convenient 4 low dipping sauces, 1 tablespoon of calorie does not exceed 11 kcal, can be used for blanching vegetables, seafood or meat dipping sauce, if used as The dipping sauce needs to be diluted with more water according to personal taste.

1. The most delicious seafood five-flavor sauce

Ingredients: 3 tablespoons tomato paste, 2 tablespoons soy sauce paste, 1/2 teaspoon sugar substitute, 1 tablespoon black vinegar, 1/4 teaspoon oil, 1/2 teaspoon minced green onion, ginger 1/2 tsp minced garlic, 1/2 tsp minced garlic, 4 tbsp boiling water.

How to: Put all the ingredients in a small bowl and mix well.

Reference nutrients: 1 tablespoon of 15 grams contains 10 calories, 0.3 grams of protein, 2.7 grams of fat, and 181 mg of sodium.

2. Sweet and sour mango salad dressing

Materials: 1/4 cup original yogurt, 1/4 mango.

How to: Wash the mango, remove the pulp, puree and place in a small bowl, add yogurt and mix well.

Reference nutrients: 1 tablespoon of 15 grams contains 9 calories, 0.3 grams of protein, 4.7 grams of carbohydrates, 0.9 grams of fat, and 7.5 mg of sodium.

3. French Sour Vinegar Salad Dressing

Materials: 1/2 tsp salad oil, 2.5 tsp white vinegar, 1/4 tsp chili powder, 1/2 tsp sugar substitute, 1/4 tsp mustard dressing, 1 tbsp boiling water, garlic 1.

How to: Crush the garlic kernels, and mix with all the ingredients in a small bowl.

Reference nutrients: 1 tablespoon of 15 grams contains 11 calories, 0.9 grams of protein, 1.9 grams of carbohydrates, 1.1 grams of fat, and 13.4 mg of sodium.

◎ Image source/Dazhi Image/Shutterstock ◎ Source/Taipei Hospital of the Ministry of Health and Welfare