STICKING TO THE BASICS

Items on the GREEN list are okay to use freely, ORANGE will need to be referenced with your Grocery Sheet, and RED you will need to ask your nutritionist.

Herbs & spices – fresh or dried Stock – cubes & liquid Onion or garlic powder
Garlic Plain hot sauce Salt & pepper
Ginger Cocoa powder Stevia
Chilli Kimchi Passata
Tinned tomatoes Sauerkraut Nori
Marmite & Vegemite Pickles – gherkins, onions, cauliflower, etc. Sugar free maple syrup
Vinegar – all varieties Worchester sauce Oyster sauce
Sriracha Chicken salt Soy sauce
Maca powder Matcha powder Mustard
Fish sauce Coconut aminos  

BBQ sauce

Gravy

Peri Peri

Sweet Chilli sauce

Salad dressing

Pasta sauces

Tamari

Mint sauce

Pure maple syrup

Chipotle

Packet stir fry sauces

Meal sauces/bases

Maggi packet meal flavours

   

Mayo

Sour cream

Japanese mayo

Aioli

Coconut oil

Mirin

Olive oil

Hummus

Cacao powder

Avocado oil

Olives

Butter

Guacamole

Sesame oil

Hemp oil

Honey

Collagen powder

 

NEED MORE INSPIRATION?

Check out some of JCN’s easy, throw-together ways to create flavour. Each recipe serves two.

Teriyaki Sauce


2 T soy sauce
2 T rice wine vinegar
1-2 tsp Queen’s maple syrup
1/2 tsp cornstarch

Chilli Garlic Sauce


4 garlic cloves
2 tsp ginger
1 tsp fresh chilli or hot sauce
2 T soya sauce

Salt & Pepper rub


1 tsp salt
⅛ tsp pepper

Pickling base


1 C white vinegar
1 C water
2 T sugar
2 T salt

Tzatziki


3 T natural yoghurt
1 clove garlic
2 cm cucumber diced
3 mint leaves
salt & pepper to taste

Vietnamese dipping sauce


2 T fish sauce
½ lime juice
½ tsp raw sugar
1 garlic clove
chilli to taste
1 tsp chopped coriander

Passata


½ onion
2 cloves garlic
5 tomatoes chopped
2 sprigs of fresh basil or 2 tsp dried oregano
1 tsp sugar
salt to taste

Masala


1 onion
3 tomato
1 T ginger paste
1 T garlic paste
2 tsp cumin seeds
2-3 tsp curry powder
2 tsp Garam masala
salt & pepper to taste

HOW TO WORK IT OUT YOURSELF

Want to take things to the next level and be able to work things out for yourself? Here’s how!

All JCN plans include 1T (25ml/g) of sauce at lunch and dinner and account for 25 calories of any given lunch or dinner meal, unless stated otherwise. The most simple way to find a sauce that fits this criteria is to use sauces that are less than or equal to 420 kJ/100 calories per 100g serve. You can then use 25ml/g of anything that fits this criteria.

AVERAGE QTY

PER SERVE

PER 100G

Energy

107 kj

356 kj

Protein

0.3 g

1.1 g

Gluten

0 g

0 g

Fat – total

1.0 g

3.2g

Fat – saturated

0.4 g

1.4g

Carbohydrates

4.2g

13.9 g

Sugars

3.0 g

9.9 g

Sodium

210 mg

689 mg

If you have a sauce that is less than this you can use more! Here’s how you can work it out: 

Firstly, find the calorie value per 100g/ml. You will find this on the Nutrition Information Panel (NIP) next to ‘energy’. You may notice that the number given is not in calories but in kJs.

If this is the case then we need to convert this measurement into calories by dividing the kJs by 4.2.

E.g. 300kJ/4.2 = 71 calories

Once you have the calories per 100g/ml, divide 100g/ml by this number, and then multiply that by 25 calories.

For example: 

A stir fry sauce is 300 kJ per 100g. Convert this into calories by dividing 300kJ by 4.2. 

e.g. 300kJ/4.2 = 71 calories per 100g 

We are then going to divide 100g by the calorie value.  This gives you the grams per calorie. 

E.g. 100g/71kcal = 1.43g/kcal

Now to work out how many calories in a 25g serving.

e.g. 1.43g x 25 calories = 36 grams.

So you can use 36g as your sauce portion, which will still equal 25 calories.