View Full Version : Easy to make low-calorie condiments

05-09-2011, 07:25 PM
Maybe I'm a little too "foodie" for WBB but I can't help it, I was born like that. Plus hobbits are legendary eaters-of-meals.

I'm on a relatively clean bulk right now and believe me, the only way I can swallow 3500-4000 calories a day is if I make it fun. When you're eating 5-6 meals a day, it can be a chore if you don't try to attack things from different perspectives.

This thread will expand over a period of time. I don't want to have to start posting once I go on a cut which probably won't be for at least another couple of years or so, if all goes well.

And hopefully maybe it'll help someone in the future who needs an idea besides taco seasoning -- a little boring imho, to say nothing of the sodium content.

First up is tonight: lemon-shallot vinaigrette.

A vinaigrette is basically an emulsion of oil and acid. You know it better as "salad dressing". Oil can be olive oil, canola oil, or a neutral-tasting oil like grapeseed oil. Acid can be vinegar, lemon juice or some other type of citrus juice. Some people put mustard (either dry or regular is fine), salt, pepper, herbs or garlic. This is a fairly simple vinaigrette. It takes about 5 minutes worth of work, maybe 10 if you're kitchen-challenged like Off Road. :evillaugh: (Just kidding, OR.)

Proportions are 3:1 oil to vinegar but I prefer something along the lines of 2:1 oil to acid. Less calories, plus the acid is a little more pronounced.

You will need:

1 lemon, 1 shallot and some herbs. Pictured above are garlic chives, but any herb will do -- parsley is my main "go-to" herb. Dried herbs are ok in a pinch.

Shallots are a type of onion. They're milder in flavor.

Approx. 1 tablespoon minced chives and 1 shallot, chopped.

Combine juice of 1 lemon, shallot, a pinch of salt, pepper and 3 tablespoons olive oil. Whisk or stir until sauce is emulsified. It should look like this:


A tablespoon of this goes a long way on top of chicken or fish. Keeps for a couple of days in the fridge.

The recipe is just a template. You can adjust the proportions however you like. The point of this thread isn't to turn you all into Le Cordon Bleu students but to give folks ideas so that their diets aren't boring.

05-19-2011, 10:06 AM

05-19-2011, 12:11 PM
It depends on what's on the menu this weekend. I'll know more after Saturday.

I don't eat the same thing every day, and oftentimes what I do eat isn't what you would consider "low-calorie" nor would it be suitable for this thread (as in, it's not something that I can see a typical WBB member preparing in the kitchen). But don't worry, there'll be another post soon, perhaps sooner than you think.

Be patient, young grasshopper.

05-19-2011, 12:15 PM
This is awesome. I'll be checking in to get some ideas. My family owns a produce store, so I can get a lot of this stuff for free

05-19-2011, 12:23 PM
3500-4000 a day...
I'm at a desk job so my I'm cutting on 1600 (granted I eat a little over 2000 and exercise a shit ton). I don't know what I'd do if I could cut on 3500 calories.
Wait yes I do, I would drink, lots.

Definitely going to try this dressing on some white fish.

05-19-2011, 12:49 PM
Okay, it appears I have been slacking as far as updating this thread is concerned. As I said in the post above, I don't eat the same thing every day, and oftentimes what I do eat isn't suitable for this thread.

However I did make something a couple of days ago that, if someone were inclined, they could use for something other than its intended purpose.


Stir-fried pea shoots and tofu over Asian noodles, with chili-soy dipping sauce

It's not the tofu I'm going to be talking about, even though 2 bowls of this came out to about 24g protein and 600 calories. It's the chili-soy dipping sauce. Use with chicken, fish or to liven up boring old ground turkey. Although if you're cutting, maybe not such a good idea.

You will need:

Sesame oil.

Go easy on this stuff. 1 tablespoon is all you really need. A little goes a long way. 1 T sesame oil comes out to 130 calories, 14g fat (2g saturated fat), 0g protein and 0g carbs.

Soy sauce.

Probably no more than a couple of teaspoons. I used mushroom soy, a lesser-known variety of soy sauce made from, you guessed it, dried mushrooms. Regular soy sauce is made from soybeans -- it's also, to my taste, saltier -- but the calorie count is more or less the same.

Sambal oelek.

It's basically ground fresh chili paste. You can use sriracha if you like, although be aware that sriracha has sugar in it whereas sambal oelek does not. How much you use depends on how much spice your taste buds can tolerate. I like things fairly spicy so I usually add a tablespoon or so.

Rice vinegar.

You don't need too much of this stuff. 1 tablespoon is more than enough. If you don't have access to an Asian food supermarket, plain distilled white vinegar is ok. Don't use balsamic or red wine vinegar, because otherwise I'd have to slap you with a fish. It'll throw the flavors off and you'll blame me for the rest of your life for spoiling your dinner.

So to recap:

1 tablespoon sesame oil
2-3 teaspoons soy sauce
1 tablespoon rice vinegar
1 tablespoon (or less) sambal oelek

Combine all ingredients in a small bowl. Stir thoroughly. Use as desired.