A good sauce can make just about anything taste like perfection. While bottled sauces can seem great, many of them contain a lot of sugar and other additives you don’t need. For example, if you see “partially hydrogenated” on the ingredient list, it means the product contains trans fat, which you definitely want to stay away from! Also, labels will often say 140 calories per serving and a serving is listed as 1 tablespoon (and you will most likely be consuming more than 2 tablespoons).
Here I will provide 3 recipes for healthy, tasty and versatile sauces for any vegetable dish!
1. Garlic Mustard Dressing:
Add 2 teaspoons of dijon mustard, 1 clove of crushed garlic, 2 tablespoons balsamic vinegar, 2.5 tablespoons oil, and some salt and pepper (my favorite on brussels sprout and sautéed onions).
2. Miso Ginger Soy Sauce:
Mix 1 tablespoon miso with 1 tablespoon water. Add 1 teaspoon coconut aminos (this taste similar to soy sauce, but is soy free, organic, GMO free and has 17 naturally occurring amino acids!), 2 tablespoons ume (plum) vinegar, 2.5 tablespoons olive oil and ½ teaspoon finely grated ginger (my favorite on veggie chicken stir fry).
3. Lemon Rosemary Sauce:
Juice 2 Meyer lemons and remove seeds. Add 2.5 tablespoons of olive oil, 2 tablespoons apple cider vinegar, 1 clove crushed garlic and some capers (my favorite on broccoli).
As noted above, bottled dressings can be “iffy,” however there are a few bottled dressings that are OK. I like Trader Joe’s Cilantro Salad Dressing (yes, it’s a salad dressing but you can put it on cooked veggies, too!). This one is flavorful and has less than 1g of sugar, only 45 calories, and 0 trans fats. Another brand I’d like to mention is Tessemae’s. This family owned company has tons of healthy salad dressings, marinades and spreads. While I haven’t tried it yet, the Teriyaki Sauce looks amazing! After reading the ingredient list (the first one being date purée!!) this company definitely gets my stamp of approval!