Scintillating Sauces

by Laura Donnelly — February 26, 2007

When you're trying to eat a virtuous, healthy, and mindful diet, it sometimes seems like there are many restrictions and roadblocks in the way. If you're trying to cut down on sodium, where is that flavor-boosting spark going to come from when you're cooking fish or eggs? If you're cutting down on fat, you may miss that satisfyingly unctuous "mouthfeel" that makes French fries and cheesecake so irresistible.

I have found that well-built sauces, spicy chutneys, herb-infused dressings, and various other tasty condiments can make all the difference in the world. Most do not take much work, many will keep for some time either refrigerated or frozen, and these extra touches can make the average "virtuous" meal seem like a four-star gourmet feast.

Take a cue from the best French chefs, who understand the value of a beautifully balanced sauce or vinaigrette. It doesn't have to be fancy, fattening, or frou-frou. It simply needs to be in harmony with the other flavors or help to bump them up a bit. Many Latin cultures spice up rather mundane dishes with fiery colorful salsas. Indian food, while very flavorful on its own, can be cooled off with a refreshing yogurt raita. Use these recipes, which we’ll be bringing you all week long, as a guideline, and then come up with your own creations and share them with friends. Most take very little time and everybody appreciates a delicious homemade gift of dressing, apple sauce, or chutney.

Cilantro Chutney

This chutney is great on any chicken or fish. It can also be used as a dip for crudites or toasted pita wedges. Try substituting mint for the cilantro or adding one clove of minced garlic to the chutney. You can make an elegant low-cal main course by coating peeled raw shrimp with this chutney and then grilling them on skewers. Serve extra chutney on the side.

Makes 1 cup

1/2 cup raw cashews
1/4 cup grated unsweetened coconut
2 cups cilantro leaves, washed and loosely packed
1/2 jalapeno pepper
1 teaspoon salt
2 Tablespoons canola oil
1/2 teaspoon black mustard seeds (found in Middle Eastern or Indian food shops. Regular mustard seeds can be substituted.)

1. Toast the mustard seeds in a small frying pan until they are fragrant and start to pop.

2. In food processor, combine cashews and coconut. Pulse a few times, then scrape down and add cilantro, jalapeno, salt, and oil. At this point, add a bit of water to achieve a thick sauce-like consistency. Taste for seasoning. Stir in black mustard seeds.