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Drinks and Sauces

How about flavoured bottled water - some is syned so check before hand. Does he drink tea or coffee, he can use the milk from allowance or syn it. Bovril is not tooo bad taste wise. Options or highlights again its syned but not bad.

Sauces, if you want a tomato sauce, make it yourself for free. Use canned tomatoes or passata or both, add onions mushrooms etc anything you want, and serve over pasta. It only takes mins to make so is just as convenient as a jar.

Creamy sauces, add 0% Greek yogurts to the final dish or creme fraiche (sorry can never spell it)

curry sauces, use spices to marinate meat/fish in, add water when cooking and thicken with some yogurt or cornflour and syn it.

Hope these give you some ideas.
fizzy water, lemon tea, green tea, friut teas hot or cold, x thats what i have


Strutting her stuff
Just remember that creme fraiche is not syn free, even the reduced fat version.

If there's a specific sauce you're looking for it's worth doing a search or just ask as someone will be able to help.


Silver Member
Quark is great to make creamy sauces for pasta etc. I mix it with an egg and cheese (hexa) and mix into hot pasta to make a cramy cheese sauce that's free. You can then add mushrooms or bacone tc to it.
I'm not a great fan of diet drinks but find the diet ginger beers really nice so drink loads of that!
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Mad old Bat with Attitude
Low fat Philly with garlic and herbs (56g=HEA) makes a nice sauce stirred through pasta.
I swear by tesco summer fruit squash - no added sugar and its free!
Deffo try to sauces book from class, its amazing!

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