MYTH: All sauces are bad for you RE­AL­ITY: As a rule of thumb, think shop-bought bad, home­made good

Friday - - Health -

“Sauces like may­on­naise are full of fat and salt and they don’t of­fer any nu­tri­tion,” says Mi­tun. “It’s a good idea to avoid sauces with high su­gar con­tent and ones that are heav­ily pro­cessed straight out of a bot­tle from the su­per­mar­ket shelf.

“Home­made sauces in which you are aware of the in­gre­di­ents can be a good way to mar­i­nate meats and fish and also taste nicer. In fact, home­made herb-based sauces used to mar­i­nate the meat be­fore grilling act as a bar­rier be­tween your meat and car­cino­gens.”

What to do

1 For an ex­cel­lent sauce for meat, com­bine de­li­cious fresh or tinned toma­toes, which are good brain food, with im­mune-pro­tec­tive red onions in co­conut oil; add turmeric and a hint of cayenne pep­per for liver and heart sup­port.

2 Read the la­bel on shop-bought sauces. If there is a long list of in­gre­di­ents, and su­gar and salt are among the first three, the sauce is a no-no.

3 Add co­rian­der, pars­ley and turmeric to a plain full-fat yo­gurt for a tasty dip. The co­rian­der and pars­ley sup­port your liver, while turmeric fights in­flam­ma­tion and eases pain.

4 For a fish ac­com­pa­ni­ment, make a lemon but­ter sauce, which will sup­port the im­mune sys­tem and the gut.

5 Use chopped gar­lic to add taste and pro­mote good heart and liver health.

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