Meals such as curries, chilli and pasta dishes work best with flavoursome sauces, and are a great chance to add extra vegetables
- Sauces usually require tomatoes. Tinned tomatoes or a carton of passata are just as good as fresh
- Adding extra tomatoes can make sauces go further
- A few squirts of tomato puree adds richness and flavour – these tubes last a while and can be used in a number of recipes
- When it comes to vegetables, frozen is just as good as fresh – big bags last a long time and are quick and easy to add to sauces
- If your sauce needs milk, butter, ghee or cream, choose lower fat and lower sugar options of dairy products (or dairy alternatives)
- Lower fat options include semi skimmed, 1% or skimmed milk, or low fat natural yogurt
Salt and seasoning
- Seasoning soups and sauces dried herbs and spices instead of salt can add flavour, and are much cheaper than fresh herbs
- Sauces like soy sauce or fish sauce are very high in salt, so think about adding a little less
- Some stock cubes can be high in salt - lower salt options are available on the market for you to choose
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