How To Make A Slow-Carb Diet Friendly Aioli Sauce

How to make slow-carb friendly aioli sauce on http://www.slowcarbfoodie.com

Aioli is hardly more than mayo with garlic, but it’s oh so delicious and is a GREAT slow-carb condiment to add onto chicken, steak, or as you see in the amazing photo I found on flickr, to a bouillabaisse.

I already have a recipe to make slow-carb mayo, so pick this one up too. Add it to your arsenal of sauces that are allowed!

You’ll need a food processor with a blade, or a blender. I’ve found it works better in a small processor, but you use what you have. I haven’t tried it yet, but as I type this I’m thinking about trying it in our stand mixer with the whisk attachment at a super high speed. I’ll let you know how it goes.

How To Make A Slow-Carb Friendly Aioli Sauce

Ingredients

  • 1 egg yolk
  • 1 tsp Dijon mustard
  • 2 cloves garlic
  • 1 cup extra virgin olive oil
  • 2 tsp lemon juice
  • salt

Instructions

  1. Add the yolk, mustard, and garlic to a food processor with a blade attachment. Process until combined.
  2. SLOWLY add the olive oil while the blade is spinning, like a very thin stream, and keep processing until it's all been added. This should take a couple minutes.
  3. Stop processing, scrape down the sides, and add the lemon juice and salt. Pulse the processor until everything is combined.

photo by bluumwezi / CC BY / SCF tag added

Homemade Slow Carb Mayo made with Macadamia Nut Oil

Slow Carb Mayonnaise

I’ve been slowly working my way through recipes for all the condiments as the store-bought  versions  are all packed with sugar, fillers, preservatives and/or unhealthy oils.

Mayonnaise is no different.   Some are better than others, but why not make your own slow carb friendly version.  It tastes much better (so creamy and rich!), and when made with macadamia nut oil or olive oil, you can actually up your intake of healthy fats for the day.

This recipe is intended to be done in the blender.  I prefer a magic bullet or rocket type blender, but you can also use a normal blender or whisk by hand with a wire whisk.  Mayo should keep for a week when covered in the fridge.  The great thing about a Rocket Blender is that you can use the same container for blending and storage – a super time-saver.

I recently came across this other recipe that calls for whey protein.  What could be more perfect for Slow Carbers, right?  I haven’t gotten up the nerve to try it yet, but for all you food adventurers out there, give it a go (and then let me know how it is!)

Slow Carb Mayonnaise
Homemade Slow Carb Mayonnaise

Ingredients

  • 1 egg
  • 4 oz of macadamia nut oil or olive oil
  • 1/2 tsp of white wine or red wine vinegar (I prefer red, but it’s a bit different so go with the white for a more traditional mayo.)
  • 1/2 tsp of dry mustard powder
  • 1 clove of garlic, crushed (less for a milder mayo.)
  • Sea salt and fresh ground pepper to taste

Method

  1. Place the eggs into the blender or food processor, along with the mustard, garlic, salt and pepper and blend together.
  2. Pour the oil into the blender in a slow, steady stream while the machine is operating, so that it is immediately whisked into the egg yolk mixture. If you can’t add the oil in a continuous stream, pour it in small batches (say ¼ cup at a time.)
  3. Switch off the machine and taste the mayonnaise. Add the vinegar and any extra seasoning to taste and whisk together one last time.

Slow Carb Garlic Vinaigrette Salad Dressing

Slow Carb Salad Dressing Garlic Vinaigrette

Thanks to Tim Ferris’ suggestion in The Four Hour Body, the standard Slow Carb Salad dressing is often Balsamic Vinegar and Olive Oil.  Admittedly, this is a favorite of mine, but if does get boring after awhile, and I was also concerned with the sugar.  1Tbs of balsamic has 3g of carbs and 2g of sugar.

Here’s an alternatives I’ve worked into my Slow Carb salad rotation. The raw garlic and vinegar really give it a kick.  If you’re not used to raw garlic, start with a little and you’ll eventually get used to it.  I love it, but I suppose it can be a bit confronting, especially for those who are worried about bad breath.  Don’t worry, your body adjusts when you consume it regularly, and there are tons of health benefits.

When you add spices and/or a squeeze of lemon juice to the dressing, the combinations are endless.  I usually pick spices to compliment my meal.

Home Made Salad Slow Carb Dressing
Home Made Salad Slow Carb Dressing

Slow Carb Garlic Vinaigrette

Ingredients

  • 2  cloves of garlic, finely chopped
  • 1 Tbs white vinegar
  • 3 Tbs macadamia oil.

Directions

  1. Throw all the ingredients in a glass jar and shake until the dressing looks creamy.  Alternatively you can throw whole garlic cloves into a Rocket or Magic Bullet Blender with other ingredients and blend.

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Slow Carb Ketchup with Stevia

Slow Carb Ketchup Substitute

Ketchup (or “tomato sauce” outside of the US) is a favorite condiment for most people.  Unfortunately, traditional ketchup is packed with sugar – 4 grams per tablespoon.   That could be enough to seriously undermine your progress on the Slow Carb Diet.

For those of you who are hopelessly addicted to ketchup on their eggs, if you take the time to make a low carb batch from scratch, you can have ketchup on the Slow Carb Diet.

Slow Carb Ketchup Substitute
Homemade Slow Carb Ketchup

Makes 1+ cup of ketchup

Ingredients

  • 1 6 oz can of tomato paste
  • ½ c water
  • ¼ c vinegar
  • ¼ t onion powder
  • 1 t sea salt
  • 1/8 t allspice
  • 1/8 t ground cloves
  • 1/8 t cinnamon
  • 1/8 t garlic powder
  • Stevia to taste ( I used about 1Tbs but will probably use less next time)

Directions

  1. Mix all ingredients well.
  2. Heat if desired.  No cooking is required although warming it for a bit will let the flavors meld better to get more of a “ketchup taste”.
  3. Store in a sealed container.  Keeps for at least 1 week.  

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Slow Carb Worcestershire Sauce Substitute

Homemade Slow Carb Worcestershire Sauce

Worcestershire Sauce is a perfect example of the hidden sugars that you should look out for while eating a Slow Carb Diet.  1 Tablespoon contains 3g carbs and 2g sugar.

It’s easy enough to forgo Worcestershire in favor of other spices and seasonings, but what’s a girl (or guy!) to do when a recipe is otherwise Slow Carb Diet friendly except that one itty-bitty little teaspoon of that inconspicuous, but potentially diet sabotaging, sauce?

For example, my favorite Walnut Crusted Pork Chops?

Here’s a few alternatives:

Red Wine Vinegar + Fish Sauce + Salt

Tamarind Paste + Soy Sauce  + White Vinegar

Tamarind Paste + Soy Sauce + dash of Cinnamon + a few Cloves (FYI – these were the original ingredients used in Worcestershire Sauce.)

Slow Carb Taco Seasoning – avoid hidden sugars

Homemade Slow Carb Taco Seasoning

For those of you who are fairly conscientious of nutrition labels, I’m sure you’re already aware of all the nasty things that come in pre-made taco seasoning, including sugar, MSG  and some other odd “starchy” sounding things.

Mc Cormicks Ingredients are as follows: SPICES (INCLUDING CHILI PEPPER, CUMIN, OREGANO, AND RED PEPPER), ONION, WHEY SOLIDS (MILK), SALT, SUGAR, PAPRIKA, GARLIC, POTATO STARCH, AND CITRIC ACID.

And here’s another popular brand….

Old El Paso’s Ingredients are as follows: Maltodextrin, salt, chili pepper, onion powder, spice, monosodium glutamate, corn starch, yellow corn flour, partially hydrogenated soybean oil, silicon dioxide (anticaking agent), natural flavor, ethoxyquin (preservative).

A bit disturbing and not exactly what you want when you’re trying to eat clean.

The only two solutions:  find a  taco seasoning with no weird fillers or make my own.  Actually, I do both.

As many of you know by now, I’m a huge fan of Penzey’s because their spices don’t contain weird, freaky unpronounceable  added fillers.  Everytime I return to the US, I bring a few more spice blends back to Australia.  Because there is no even remotely decent Mexican food in Australia, I always have in the mix some sort of Taco, Fajita or Chilli blends.

They normally last a few months and then I try to recreate them from scratch.

I modify the ingredients depending on what I have on hand, feel free to play around with different types of chilli powder and different ratios.  Sometimes I use some white pepper instead of black or throw in some unconventional spices like nutmeg or cocoa (I’m not joking!)

Homemade Slow Carb Taco Seasoning
Homemade Slow Carb Taco Seasoning


Ingredients

2 Tbsp. chili powder
1 Tbsp. ground cumin
2 tsp. salt
2 tsp. black pepper, freshly ground
1 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. red pepper flakes
1/2 tsp. dried oregano

Directions
1.)  Mix all ingredients together.  Store in a sealed container.

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