Dips and Sauces


“A fit, healthy body - that is the best fashion statement”
Jess C. Scott

Condiments aren’t just toppings; they are food with calorie counts. Using condiments, can add dimension to a dish, but if you’re not careful with what you choose and how much you use, they can also add a lot of extra calories and get in the way of your weight-loss program. Not all condiments are created equal. Condiments can certainly make foods that are already nutrient-dense more flavorful.

If you want to eat truly healthy, support your fat loss goals, protect your body from inflammation, and avoid some of the nasty additives in processed food, one thing you should eliminate is typical store-bought salad dressing. I personally NEVER buy pre-made salad dressings from the store anymore, and here's why:

  • They contain fairly significant amounts of high fructose corn syrup.
  • They contain heavily refined soybean oil and/or refined canola oil... both of which are VERY unhealthy. We know that olive oil is healthier.

Here are some of the dips and sauces recipes from
our cookbook The Miracle Whole Foods
with more than 600 sugar free, soy free, gluten free, raw dairy and dairy alternative tasty recipes.

Homemade Mayonnaise


  • 1 large egg yolk, room temperature
  • 2 teaspoons lemon juice
  • 1 teaspoon Dijon mustard, room temperature
  • 1/4 teaspoon kosher salt
  • 1 teaspoon cold water
  • 1/2 cup high-quality olive oil
  • 1/4 cup safflower oil


  • In the jar of blender or the bowl of a food processor, whirl together the egg yolk, lemon juice, Dijon mustard, salt and water.
  • Measure the oils together in a liquid measuring cup with a spout. Keep the machine running and very slowly (like drop-by-drop) dribble the oil into the mixture. Slowly adding the oil allows the mayo to emulsify.
  • Once you’ve got a golden, thick, whippy blend, then you can add the rest of the oil more quickly. Makes about 1 cup and keeps, refrigerated, for a week.



  • 1 (15 oz.) can chickpeas, drained
  • 1/4 cup olive oil
  • 3 tablespoon lemon juice
  • 2 cloves of garlic
  • Salt and pepper to taste


  • Mix all together

Garlic Green Spread


  • 1 bunch kale
  • 1 bunch parsley
  • 1 bunch cilantro
  • 2 cloves garlic
  • 1/2 lemon
  • 1/2 large avocado, or 1 small avocado
  • Pinch Celtic sea salt
  • Olive oil


  • Wash and trim all greens. Stems are fine, but you may want to trim tough stems.
  • Pop everything, except for oil and salt, in a good blender or a food processor. While blending on high, drizzle in a few streams of oil. Keep blending until all greens are nicely chopped and have the consistency of veggie dip.
  • Sprinkle with sea salt to taste and keep in the fridge for up to a week. Use as a dip, a spread, a salad dressing, a pesto; mix it into wild rice, top baked potatoes, or stir into steamed veggies.

Basic Cream Sauce


  • 1 cup raw cashew or almonds nuts
  • 2 cups of water
  • 1 teaspoon celtic salt or more to taste
  • 2 teaspoon onion powder
  • 1 tablespoon food yeast flakes and 1/2 teaspoon more salt
  • 1/2 teaspoon garlic powder (optional)
  • 2 tablespoons cornstarch
  • 1 1/2 cups more water (to be added after blending)


  • Place all ingredients in blender and blend on high for about 2 minutes until smooth.
  • When the mixture is so smooth that no graininess is felt in a drop of it between your thumb and finger, poor into a saucepan. Add the 1 1/2 cups more water to the blender, swish it around and add to the mixture in the pan. Bring to a boil, stirring constantly as it thickens to keep it from lumping. As soon as it thickens, remove from heat.
  • If a thicker sauce is needed, return to heat and slowly stir in more starch that has been dissolved in cold water, letting it come to a gentle boil as it thickens.

Honey Dijon Dressing


  • 2 Tbsp raw honey
  • 2 tbsp Dijon-style mustard
  • 4 Tbsp extra virgin olive oil
  • 3 Tbsp organic apple cider vinegar
  • sea salt and fresh cracked pepper to taste


  • Combine all of the ingredients in a bowl and whisk until you get a nice smooth blend of dressing. You can add as much or less of the ingredients you want.

Tahini Sauce


  • 4 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 cup tahini
  • 7 tablespoons lemon juice
  • 3 tablespoons water


  • Mash garlic and salt in a medium bowl using the back of a spoon until a paste forms. Whisk in tahini, lemon juice and water.