Dips, Dressings & Dry Rubs
Complimenting Your Meal In A Healthy Way
At The Weigh Station, we know that salads can be dry without a dressing to bring out the flavors of the vegetables. The good news is that you can still pair a salad with your favorite dressing when you make it yourself at home! If you are hosting a get together with family and friends, offer homemade party dips without the fattening ingredients. Condiments and dry rubs are popular additions to add flavor to meals, as well. When made with nutritious ingredients, they can take any dish from bland to bold! Whether you’re looking for a healthier version of tartar sauce or a bbq dry rub to spice up your chicken, we have dips, dressings and dry rub recipes for you.
Homemade Dressings
Cilantro Avocado Dressing
A creamy dressing with all the health benefits from an avocado such as vitamins, minerals and healthy fats.
Cilantro Avocado Dressing
(Yields 3/4 C or ~6 servings)
Ingredients:
- 1-1.5 C loosely packed cilantro, stems removed and roughly chopped
- 1/2 avocado
- Squeeze of lime juice from 1/2 lime
- 2 garlic cloves
- 1/4 C olive oil
- 1 1/2 tsp white wine vinegar
- 1/8 tsp sea salt
Dressing Directions: Puree all ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.
Approved Ranch Dressing
If you’re someone who cannot live without ranch dressing, then give our “approved” ranch a try!
Approved Ranch Dressing
(Makes 8 servings)
Ingredients:
- 1 cup olive oil based mayonnaise
- 1/2 cup heavy whipping cream
- squirt of lemon juice
- 1 tsp. celtic sea salt
- 1/4 tsp. black pepper
- 3/4 tsp. garlic powder
- 1 1/2 tsp. onion powder
- 1 1/2 tsp dried parsley
- 1/4 tsp sweet paprika(not smoked)
Directions: Whisk ingredients together and put into a jar with a tight fitting lid.
Homemade Greek Dressing
A classic dressing that you can easily throw together in a mason jar, shake and pour over your favorite salad!
Homemade Greek Dressing
Ingredients:
- 1 cup olive oil
- 1 cup red wine vinegar
- 2 1/2 tsp. garlic powder
- 2 1/2 tsp. dried oregano
- 2 1/2 tsp. dried basil
- 2 tsp. pepper
- 2 tsp. salt
- 2 tsp. onion powder
- 2 tsp. Dijon-style mustard
Directions: Mix together and shake well.
Wild Mushroom Turkey Gravy
Leave those jar sauces behind and learn how to make your own at home. It’s easier than you think!
Wild Mushroom Turkey Gravy
(Makes 8 servings)
Ingredients:
- 2 cups defatted turkey juices from turkey roasting pan or homemade turkey or chicken stock
- 1/2 cup heavy cream
- 2 tablespoons unsalted butter
- 10 ounces shiitake mushrooms, rinsed, stemmed and sliced
- 1 tablespoon chopped fresh thyme leaves
- 1 clove garlic, minced
- 2 tbsp rice vinegar
- 1/2 teaspoon red wine vinegar
- 1 packet Truvia
- salt and pepper to taste
Directions: Bring the juice to a simmer in a small saucepan over medium-high heat and reduce by half. Add the cream and cook until reduced enough to coat the back of a spoon, about 8 minutes.
Heat the butter in a skillet over medium-high heat. Add the mushrooms, thyme, garlic, rice vinegar and Truvia and cook, stirring occasionally, until tender and almost dry, about 6 minutes
Combine the mushrooms with reduced gravy and season with salt and pepper. Reheat, if necessary, and stir in the red wine vinegar. Transfer to a gravy boat and keep warm until serving.
Delicious Dips
Hot Chicken & Artichoke Dip
This recipe blends melty swiss cheese with tender chicken and artichokes with a pinch of hot pepper sauce to give this dip a tasty spin.
Hot Chicken & Artichoke Dip
Makes 12 servings
Ingredients:
- 2 C Shredded Swiss cheese
- 1 can (16 ounces) premium chunk breast of chicken, drained and flaked
- 1 can (8 oz) artichoke hearts
- 1/2 C olive oil based mayo
- 1/4 C heavy whipping cream
- 1/2 C diced red bell pepper
- 1/4 C parmesan cheese
- 1/4 tsp garlic powder
- 1/4 tsp hot pepper sauce
Heat oven to 350 degrees
Directions: Combine all ingredients into a 1 1/2 quart oven proof casserole dish. Bake for 20-30 minutes, or until mixture is hot and bubbly and edges brown.
Makes 12 servings with 1.5 ounces of protein/portion.
At-Home
Artichoke Dip
A delicious, warm go-to dip that you can still enjoy with our healthy, approved recipe plan. Make this for any gathering!
Artichoke Dip
Ingredients:
- 2 tbsp unsalted butter
- 2 tbsp heavy whipping cream
- 1/4 C water
- 1/4 tsp salt and pepper each
- 1/6 tsp nutmeg
- pinch cayenne pepper
- 1 C 2% shredded swiss cheese
- 4 ounces 2% cream cheese (cut up)
- 2 cans (14 ounces each) artichoke hearts, drained
- 1/2 pkg of frozen chopped spinach, thawed and rung dry
- 2 garlic cloves, peeled
- 1/4 C parmesan cheese
Directions: Heat oven to 350. Coat a shallow 1.5 qt baking dish with nonstick cooking spray. Melt butter in a medium sauce pan over medium heat. Whisk in Heavy cream, salt, pepper, nutmeg and cayenne. Add water as needed for desired consistency. Bring to a simmer; cook simmering, 3 minutes. Remove from heat and whisk in swiss cheese and cream cheese until smooth. Combine artichoke hearts, spinach and garlic in food processor and chop until blended. Fold into cheese sauce and pour into prepared dish. Spread smooth and top with grated parmesan. Bake at 350 for 30 minutes, or until bubbly around edges. Serve warm with grilled chicken on tooth picks for dipping and raw veggies. Each serving provides 1 ounce of protein.
Recipe adapted from Family Circle Magazine, Dec 2011 issue
Handmade
Eggplant Dip
If you’re new to incorporating eggplant in your nutrition, you have to give this dip a try. It’s a delicious spread you don’t want to pass on!
Eggplant Dip
Makes 4 Servings
Ingredients:
- 1 small head garlic
- 1 teaspoon olive oil
- Kosher salt and freshly ground black pepper
- 1 small eggplant
- 1/4 cup fresh parsley, roughly chopped
- 1/2 teaspoon ground cumin
- 1 packet true lemon
- 3 tablespoons olive oil
- 1/4 teaspoon paprika
Directions: Pre-heat oven to 400 degrees. Cut off the pointed top of the garlic and put it on a sheet of aluminum foil, cut side up. Drizzle with the olive oil and season with salt and pepper. Wrap it up, put it on a baking sheet, and bake until the garlic is soft, about 45 minutes. Unwrap and let cool for about 20 minutes.
Into a blender, squeeze in the roasted garlic. Add the eggplant, parsley, cumin, and packet of true lemon and pulse to combine. With the blender running, drizzle in the olive oil. Taste and adjust the seasoning with salt and pepper. Scoop the dip into a bowl, sprinkle with paprika, and serve with raw approved veggies.
*Dip provides 4 vegetable servings, if you pair one serving with 1 C raw approved stage 2 vegetables this would provide 2 vegetable servings for the day out of your 4
Hand-Crafted Condiments
Tartar Sauce
Tartar sauce is a popular condiment used to enhance a fish dish. With our recipe, you can enjoy your seafood meal guilt free!
Tartar Sauce
Ingredients:
- 1/2 cup kraft mayonaise
- 2 T. sugar free pickle relish
- 1 large green onion chopped
- 1& 1/2 t. red wine vinegar
Directions: Mix all together and refrigerate for 1 hour before serving. Makes 12 servings, 2 teaspoons per serving.
Chimichurri Sauce
This sauce, originating from Argentina, combines garlic, red wine vinegar, olive oil and spices to elevate your pork or poultry.
Chimichurri Sauce
(4 servings)
Ingredients:
- 1/2 small garlic clove
- 1 tablespoon red-wine vinegar
- 1/4 cup fresh hebs, such as parsley, mint and cilantro
- 1 tablespoon extra virgin olive oil
- 1 tablespoon water
- Kosher salt and freshly ground black pepper
Directions: Combine the garlic, vinegar, herbs, olive oil and water in small food processor, pulse until herbs are coarsely chopped. Season with salt and pepper. Spoon over grilled steak for a great summer sauce!
*Recipe from Food Network.
Pesto Sauce
Once you make this homemade pesto sauce, you will never gravitate towards a store bought container again!
Pesto Sauce
(Makes 4 servings)
Ingredients:
- 2 C basil leaves
- 3 tbsp olive oil
- ¼ C Parmesan cheese grated
Directions:
Slice zucchini into thin slices using potato peeler. Sauté’ the “pasta” in a little oil over med-high heat until soft. Add salt and pepper as well as garlic and oregano. Simmer a few minutes then add sausage. In a food processor add ingredients for pesto and blend. Top the zucchini with pesto sauce
Divine Dry Rubs
BBQ Dry Rub
Give your meats some flavor with this bbq dry rub! With a blend of spices, you’ll have a flavorful dish in no time.
Barbecue Dry Rub
Mix with ~ 2-3 pounds of meat
Ingredients:
- 1 tablespoon paprika
- 1 tablespoon coarse ground black pepper
- 2 tablespoons Stevia
- 1 1/2 teaspoons kosher salt
- 1 teaspoon dry mustard
- 1/2 teaspoon Cayenne pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
Directions: Mix ingredients together and store in an airtight container. Rub meat thoroughly with mixture several hours before using.
Spicy Paprika Rub
Mix together these ingredients for your very own seasoning that’s ready to spice up any meat.
Spicy Paprika Rub
Ingredients:
- 2 tbsp paprika
- 2 tsp onion powder
- 2 tsp salt
- 1 tsp dried garlic
- 1 tsp cayenne pepper
- 1/2 tsp black pepper
Directions: Simply apply right before cooking the meat, rub it into the meat rather than sprinkling it on top. Use 1-2 tbsp per pound of meat. Enjoy!
Changing Habits, Changing Lives
At The Weigh Station, we are committed to helping our patients achieve their health and weight loss goals in a caring and judgment-free environment. No matter what walk of life you come from, Dr. Lindsey and our team look forward to helping you on your journey toward better health and well-being.
