The proof is in the sauces!
What’s the #1 thing that gets people when they’re trying to eat healthy? The innocent seeming sauces added to most food. And lots of my clients are worried about all that fat hidden in those sauces. But my main concern is something different. I’m concerned about the loads of sugar and salt hiding in plain site.
When I have clients frustrated that the scale won’t move, I start asking them what’s in the sauces on their plate. And most of the time they don’t know. This is where the problem begins.
It is important in getting healthy to get all that excess sugar and salt out of your diet. And one of the healthiest ways you can do this is start being accountable for the ingredients in your sauces. And this is why homemade sauces can be the superhero, coming to save your healthy diet.
But here’s the reality. You’re super busy. I get it because so am I. But this doesn’t have to be a complicated matter. Sure, a sauce that has hours to simmer might be amazing. But you can also make something tasty in just a matter of minutes. And as a bonus, you’ll save so much money compared to all the processed options.
Quick and healthy homemade sauces!
#1 Pasta or pizza sauce
- ½ can tomato sauce
- ½ can crushed tomatoes
- 1 Tbsp. olive oil
- 3 large cloves of garlic, minced
- ½ tsp dried basil
- ½ tsp dried oregano
- Sea salt and pepper to taste
In a pot, combine olive oil and garlic. Cook until tender. Add in remaining spices and cook another 60 seconds. Add crushed tomatoes and tomato sauce. Simmer for another 10 to 15 minutes and serve.
#2 Easy healthy peanut butter sauce
- ½ cup unsweetened peanut butter
- 3 Tbsp low-sodium soy sauce or coconut aminos
- 1 Tbsp rice vinegar
- ½ cup purified water
- 2 small dates, chopped
- 1 small clove garlic, minced
Combine all ingredients in a food processor and blend until smooth. Add to a salad or any stir fry. Too easy!
#3 Avocado salad dressing
- 1 medium avocado
- 3 Tbsp olive oil
- ½ small lemon
- Sea salt and pepper to taste
Place the avocado and olive oil in a food processor. Squeeze the lemon and add the spices. Blend until the mixture is smooth. Scrape down the sides if necessary and re-blend. Use immediately and keep leftovers in an airtight container.
So now you’ve taken a few minutes and made your own sauce. Great! You’ve taken an easy step to make your diet instantly healthier. What’s next?
Here’s some ideas of what to do with your sauces
Use the red sauce on a zucchini pasta or on a cauliflower crust pizza. Use the peanut sauce on a veggie, chicken stir fry. And use the avocado dressing on a heaping salad. These sauces help you make healthier versions of your favorite cravable comfort foods.
But even if you’re not ready to go all veggie noodle (hey, sometimes you just need real pasta!), you’ve still done something fabulous. You’ve saved yourself 8 to 10 grams of sugar and up to 1000 mg of sodium, You’ve eliminated MSG, toxic vegetable oils, natural flavors and other sketchy ingredients from your meal. And you’ve added fresh veggies, superfoods and healthy fats.
Way to go! See, making homemade sauces can be easy. And you do have the time! Now just do it and see how great you feel!