Sauces and Dressings Ideal for those with High Cholesterol

For those on a low cholesterol diet, dressings and sauces can be a health hazard with their rich content of butter, cream, eggs, oil and/or cheese.

Salad Dressing IngredientsCredit: Wikimedia

However delicious dressings and sauces can be low in cholesterol. Try the following which either have no cholesterol or very small amounts.

Hot Curry Sauce
For 2 cups:

  • 6 peeled and chopped zucchini
  • 2 teaspoons polyunsaturated oil
  • 1 chopped onion
  • 1 teaspoon curry powder
  • ½ teaspoon chilli sauce
  • 1 tablespoon chutney or relish

Steam, boil or microwave the zucchini and set aside to cool. Heat the oil in a non-stick pan, add onion and curry powder and cook until the onion softens (4 to 5 minutes).

Place all ingredients in a blender or food processor and process until smooth. Pour into a saucepan and cook over a low heat until the mixture has heated through.

This sauce contains 11 calories per 1 tablespoon serve and is great with baked potatoes or as an accompaniment to steamed vegetables.

Vegetables, chicken, fish or lean meat will benefit from the addition of Fresh Tomato and Basil Sauce.

For 2 cups:

  • 1 tablespoons olive oil
  • 1 large sliced onion
  • 1 crushed clove garlic
  • 6 large peeled and diced tomatoes
  • ½ cup tomato juice (no added salt)
  • 2 tablespoons fresh chopped basil
  • freshly ground black pepper

Heat the oil and sauté onion and garlic until onion softens (4 to 5 minutes).

Stir in tomatoes and juice and simmer for 5 minutes.

Add half the basil and simmer until the sauce thickens and reduces. This could take an hour or more.

Add remaining basil and black pepper to taste just before serving.

American Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th edition: Delicious Recipes to Help Lower Your Cholesterol
Amazon Price: $17.00 $10.18 Buy Now
(price as of Mar 26, 2016)
A well-loved classic with up-to-date
information on heart health and nutrition.

Tofu Mayonnaise

You'll never miss regular mayonnaise once you've tasted this.

  • 250 grams tofu
  • 1 teaspoon Dijon mustard
  • 3 tablespoons cider vinegar
  • ½ cup olive oil

Place tofu, mustard and a tablespoon vinegar in a food processor or blender. Process until smooth. Leave the processor running and very slowly add 2 tablespoons oil and a tablespoon vinegar. Season to taste.

Mock Sour Cream is great in soups, casseroles or on top of potatoes. It will keep for two to three days in the fridge. Add extra vinegar to heighten the sour taste.

  • 3 tablespoons low fat milk
  • 1 teaspoon skim milk powder
  • ¾ cup (190 grams) low fat cottage cheese
  • 2 teaspoons white vinegar

Whisk the first two ingredients then combine half the milk mixture and half the cheese. Blend till smooth.

Alternate adding milk and cheese until you have a smooth mixture resembling sour cream.

Mix in the vinegar.

Another lovely dressing is Minty Lemon Dressing.

  • ¾ cup (190ml) unflavoured low fat yoghurt
  • 1 clove crushed garlic
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • black pepper

Combine all ingredients and whisk to blend.

Flavoured vinegars are great for those trying to lose weight or those watching their cholesterol levels. Try making your own flavoured vinegars by steeping herbs, fruit or garlic in white or cider vinegar. Use flavoured vinegars wherever you'd use normal vinegar.

These sauces will all give a fresh and tantalising taste to your meals while adding nothing in the form of cholesterol.