Change it up: 3 sauces and marinades

A traditional Louisiana topping for shrimp, this all-purpose sauce also elevates the role and flavours of okra to new heights. You could even ladle it over rice or cooked sausage.

Preparation time 5 minutes

Cooking time 30 minutes

Makes about 750 millilitres (3 cups)

Essential ingredients 

• 15 ml (1 tbsp) olive oil
• 1 onion, finely chopped
• 1 large green pepper, finely chopped
• 1 rib celery, finely chopped
• 2 large garlic cloves, minced
• 10 g (2 tsp) dried thyme
• 5 g (1 tsp) paprika
• 1 to 2 g (1/4 to 1/2 tsp) cayenne pepper
• 1 bay leaf30 g (2 tbsp) low-sodium tomato paste
• 250 g (1 c) canned low-sodium chopped tomatoes
• 375 ml (1 1/2 c) low-sodium chicken broth or vegetable broth
• 2 g (1/2 tsp) salt

Essential steps

1. Heat the oil in a medium pot over medium heat. Add the onions, peppers and celery and cook until the onions are soft, five to six minutes. Add the garlic and cook for one minute.

2. Stir in the thyme, paprika, cayenne, bay leaf, tomato paste and chopped tomatoes. Cook for five minutes.

3. Stir in the broth and salt and bring to a boil over high heat. Reduce the heat to medium-low, cover and simmer for 25 minutes.

4. Use immediately or refrigerate for up to two days. Reheat over low heat.

Nutritional information per 50 ml (1/4 c): 27 Calories, 1 g Fat (0 g Saturated Fat), 5 g Carbs, 1 g Protein, 1 g Fibre, 0 mg Chol, 146 mg Sodium, 14 mg Calcium

Most bottled barbecue sauces are loaded with salt. This recipe makes a sauce that's similar to bottled brands but lower in sodium, thanks to low-sodium ketchup and Worcestershire sauce. It takes just a few minutes to stir everything together, then you let it simmer on low heat before pouring onto your favourite meats.

Preparation time 5 minutes

Cooking time 20 minutes

Makes about 750 millilitres (3 cups)

Your list

• 500 ml (2 c) low-sodium ketchup
• 45 g (3 tbsp) dark brown sugar
• 45 mL (3 tbsp) cider vinegar
• 30 mL (2 tbsp) yellow mustard
• 30 mL (2 tbsp) low-sodium Worcestershire sauce
• 10 g (2 tsp) smoked paprika
• 1 g (1/4 tsp) salt
• 5 g (1 tsp) garlic powder
• 2 g (1/2 tsp) onion powder
• 2 g (1/2 tsp) ground black pepper

Simple steps

1. Combine  ketchup, brown sugar, vinegar, mustard, Worcestershire sauce, paprika, salt, garlic powder, onion powder and pepper in a medium pot.

2. Bring to a boil over high heat. Reduce the heat to medium-low and simmer until slightly thickened, about 20 minutes

3. Use immediately or let cool and refrigerate in an airtight container for up to one month.

Nutritional information per 15 ml (1 tbsp): 14 Calories, 0 g Fat (0 g Saturated Fat), 3 g Carbs, 0 g Protein, 0 g Fibre, 0 mg Chol, 37 mg Sodium, 3 mg Calcium

Use this tasty sauce as a low-sodium marinade for beef, pork, chicken and rich fish like salmon.

1. To make a sauce from the marinade, boil the marinade for five minutes.

2. Then dissolve two millilitres (1/2 teaspoon) cornstarch in 10 millilitres (two teaspoons) cold water, and stir into the boiling sauce until thickened, about one minute.

Preparation time 5 minutes

Makes about 75 millilitres

What you'll need

• (1/3 cup)50 ml (1/4 c) low-sodium soy sauce or tamari
• 22 ml (1 1/2 tbsp) rice vinegar
• 10 ml (2 tsp) honey
• 10 ml (2 tsp) toasted sesame oil
• 2 to 5 ml (1/2 to 1 tsp) hot pepper sauce, such as sriracha (optional)

The process

Mix the soy sauce, rice vinegar, honey sesame oil and hot pepper sauce until blended.

Nutritional information per 5 ml (1 tsp): 11 Calories, 1 g Fat (0 g Saturated Fat), 1 g Carbs, 0 g Protein, 0 g Fibre, 0 mg Chol, 133 mg Sodium, 1 mg Calcium

Enjoy one or all of these options as a means of spring up a meal and adding variation to your normal menu.