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Kalyn's Kitchen

Drinks, Gravy, Salad Dressing, and Sauces

For the South Beach diet, notations after each recipe listing indicate Kalyn’s opinion as to which phase of the diet that recipe can be used for.


If you’d like to browse for recipes in this category by photo, you can do that on my Pinterest board for Kalyn’s Kitchen Drinks, Gravy, Salad Dressing, and Sauces.


South Beach Friendly Mango Lassi (phase 2 or 3)

How to Cook a Turkey Breast in the Crockpot (and South Beach Diet Friendly Turkey Gravy (all phases)

Turkey Gravy Tips (and recommendation for Penzeys Turkey Soup Base)

Salad Dressings
(Note: Many salad dressing recipes are filed under Salads.)
Shake-in-a-Jar Mediterranean Salad Dressing with Red Wine Vinegar, Lemon, and Sumac (all phases) 

Green Goddess Salad Dressing (all phases)

Mary’s Perfect Recipe for Spring Salad Mix (all phases)

Cafe Rio Salad Dressing – basic recipe (all phases)

Cafe Rio Style Creamy Tomatillo Dressing (with step-by-step photos, all phases)

Basil Vinaigrette for Drizzling on Tomatoes (all phases)

Greek Dressing for Spring Mix Baby Lettuce (all phases)

Tarragon Vinaigrette (all phases)

Hummus Dressing (all phases)

(pasta sauces are with Pasta)
Basil, Arugula, Scallion, and Lemon Pesto Sauce for Grilled Fish, Chicken, Meat, or Vegetables (all phases, use portion control)

Ultra Easy Avocado Sauce or Dip (all phases, use portion control)

Pan-Fried and Roasted Pork Chops with Apricot-Dijon Glaze (phase 2 or 3)

Roasted Red Pepper and Garlic Aioli Sauce (all phases, but use portion control on the sauce if you use full-fat mayo)

Spicy Dipping Sauce with Sriracha for Sweet Potato Fries or Roasted Vegetables (sauce all phases, but sweet potato fries are phase 2 or 3)

Mom’s Artichoke Dipping Sauce (all phases)

Pork Chops with Balsamic Glaze (all phase, might want to use Splenda for phase 1)

Grilled Flat Iron Steak with Chimichurri Sauce (all phases)

Sauteed Chicken Breasts with Warm Tomato-Tarragon Sauce (all phases)

Goodman Family Olive Sauce for Steak (all phases)

Mustard-Mint-Parsley Sauce for Fish or Chicken (all phases)

World’s Best Tzatziki Sauce (all phases)

Roasted Salmon with Balsamic Sauce (all phases)

Grilled Halibut with Garlic-Cilantro Sauce (all phases)

Grilled Curried Chicken Skewers with Spicy Peanut Sauce (all phases)

Sun-Dried Tomato, Olive, and Caper Relish for Fish(all phases)

Salsa Verde with Green Tomatoes, Avocados, and Cilantro (all phases, great as a sauce on fish or chicken or as a salsa for fish tacos)

Sauteed Chicken Breasts with Olive and Caper Sauce (all phases)

Ultra-Easy Double-Dill Diet Friendly Tartar Sauce (all phases)

Shrimp Cocktail with Low Sugar Cocktail Sauce (all phases)

Market Street Grill Creamy Cucumber Sauce for Fish (all phases)

Making Pistou Sauce for the Freezer (in honor of Julia Child, all phases)


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    4 Comments on “Drinks, Gravy, Salad Dressing, and Sauces”

  1. Kalyn, I'm being lazy (; I've been looking for your Grandmoms Denny' Ranch Dip. And just cannot find it. Am I looking for the right name? Could you give me a hint as to where it is pleeesssee! My family are all ranch addicts and I'm always looking for good & healthy recipe & since they eat the dip and only use the veggies as a spoon we go through it like crazy!I'd really appreciate your help finding it. I've only been pinning for a couple of months and tend to get sidetracked with so many delicious looking & sounding recipes and with our garden starting to really get going this is one recipe I really want to find!Just found your blog but I'll definitely be trying a lot of your recipes they look amazing!Thank you so much for your help & your recipes,the one I'll be trying after your Ranch Dip will be your Mango Lassi,we have a huge garden and that sounds like just the thing to give my girls incentive to help their mama out! One more question though, my youngest is allergic to mangos what would be a good alternative? She loves them but they don't love her, much to her dismay ): Thanks from your newest fan 'MamaKitty' otherwise known as Joann.Have a great summer & fun in the garden!?

    • Dips are filed with appetizers, but the easiest way to find a recipe is by using the search bar, in the upper right corner on both the mobile and desktop site. Here is the recipe for Grandma's Ranch Dip; there is also a lighter version, just enter "Ranch Dip" in the search bar if you want to see that one.Hope you enjoy the blog. Not sure what else would work to make a Lassi besides mango though, sorry.

  2. Jessica, can't think of any reason that drink wouldn't be okay. Quite honestly, I'm a Diet Coke addict, so I drink that all the time and haven't tried any other drinks. I know that Crystal Light is supposed to be good (better than Diet Coke!) and some of their flavors are tasty.

  3. Hi Kalyn,

    I'm back on phase 1 and I have been in some desperate need for something to drink other than water, not that I don't love water…

    Anyway, I mixed skim milk with some vanilla extract and Splenda. It was insanely good. Do you have any opinion on whether or not it's okay for phase 1?

    I can't think of why it wouldn't be okay, but you've been doing this for longer than I have and, being a long-time fan of Kalyn's Kitchen, I trust your judgment.

    If it's not okay, can you think of some drink alternatives for phase 1 and post those? Just an idea!

    Thanks for all you do!!