Sauces for Summer
by Paulette Millis

Wouldn’t you love to open your fridge and find a tantalizing array of sauces, dips, and condiments that are healthy, full of nutrient dense foods, and ready to use? Well, you can! I know it is so easy to pop into your neighbourhood grocery and pick up steak and fish sauces, veggie dips, stir-fry sauces, salad dressings, barbeque condiments, etcetera, etcetera. These processed foods often contain additives, preservatives, colourings, and other questionable ingredients. You CAN whip up numerous wonderful taste treats without the undesirable ingredients, or the high cost, in minutes.

You can also make rich flavourful creamy sauces without using dairy products such as butter and sour cream if you desire, or thickeners that contain gluten. To thicken any creamy sauce, use cooked potatoes or pureed cooked white beans. Some liquid-based recipes may be cooked with the cut-up raw potato, and then mash the potato to thicken the sauce. This works well with curries and stews. The beans add extra protein, and help make a simple pasta meal more balanced. You will be surprised at the lovely texture and flavour of a red pasta sauce made with added white beans, such as lima, broad, or navy. The bonus is the protein is right in the sauce, without using meat. Blending the legumes increases ease of digestion, and hides necessary nutrients from those not inclined to eat beans. It is also a great way to get protein into those who are having difficulty chewing, and/or digesting meat.

A final suggestion for thickening is to add a little arrowroot powder to a small amount of cold liquid, add to the simmering recipe and cook 3 to 4 minutes, stirring, just before serving.

For sauces that are not cream based, I love pestos, easy-to-make dipping sauces, nut- and spice-based toppings that are great with veggies, on casseroles, pastas, salads, and soups. Pestos are not only tasty and versatile but can be made with all raw nutrient-dense ingredients. Slow cooking onions and garlic on low heat and blending with sauce ingredients increases flavour.

We want to use natural sweeteners such as maple syrup, honey, or stevia in place of glucose-fructose, and corn syrup; and garlic, onions, herbs, and spices in place of “natural flavour”, “caramel”, or “seasoning”. We want good cold-pressed oils in place of the processed “soy and canola oils”; we want Celtic or Himalayan salt in place of the processed salt. We use apple cider or other organic vinegars in place of white vinegar. And, best of all, we need NO preservatives.

Check out the list of ingredients below from the store-bought version, and then my version of a nutritious alternative.

Why not get together with a friend, purchase the necessary healthy ingredients, and whip up several different sauces for this summer? It’s easy and fun! Use the recipes below, or check my books Eat Away Illness and Cook Your Way to Health for more tasty alternatives, such as Hummus, Chickpea Spread, Healthy Gravy, Rum Sauce, Peanut Coconut Cream, Cream Sauce, Vegetable Marinade, Spicy Peanut Sauce, and more.

BARBECUE SAUCE
Store-bought version:
Glucose-fructose, water, cooking molasses, vinegar, salt, modified cornstarch, natural hickory smoke flavour, mustard, dried onions, spices, dried garlic

Barbecue Sauce
(from Eat Away Illness)

12 ozs unsalted tomato sauce
1/3 cup unsulphured blackstrap molasses
1/3 cup red wine vinegar
2 tsp dijon mustard
Tabasco or very hot sauce, to taste
2 tsp Worcestershire sauce (use wheat-free for gluten-free diet)
1/3 cup lemon juice

1. Mix all ingredients together in saucepan and heat for 20 minutes.
2. If a thicker consistency is desired, continue to simmer, or add a mixture of 1 tsp to 1 tbsp arrowroot powder mixed with a bit of cold filtered water and stir into sauce.
3. Store in a glass jar in the fridge.

VEGETABLE DIP
Store-bought version:
Cream (cream, modified corn starch, gelatin, mono and diglycerides, guar gum, carrageenan, locust bean gum, disodium phosphate, citric acid, artificial flavour), soybean oil, water, egg yolk, vinegar, salt, dehydrated carrot, onion, and spinach, lactic acid, hydrolyzed soy protein, MSG, modified corn starch, mustard bran, potassium sorbate and sodium benzoate, xanthan gum, dehydrated garlic, calcium disodium EDTA, disodium inosinate, and disodium guanylate

Guacamole
(from Eat Away Illness)

1 large avocado
1 medium tomato
1 small green onion, chopped
1 tbsp lemon juice (use less for less tang)
1 tsp Celtic sea salt
1 clove garlic, or more to taste
1/8 tsp crushed red peppers or dash of Tabasco
1 tsp Tamari soy sauce (use wheat-free tamari for gluten-free
1 tbsp cold-pressed olive oil
1 tbsp parsley, optional

1. Chop vegetables.
2. Place all ingredients in a blender.
3. Puree at low speed.

Great dip for veggies, or corn chips.

HONEY MUSTARD
Store-bought version:
Vinegar, glucose-fructose, water, mustard seed, honey, salt, starch (tapioca and corn), natural colour, spices, garlic powder

Honey Mustard Sauce
(adapted from Cooking for Healthy Healing)

1/4 cup Dijon mustard
3/4 cup honey
1/4 cup healthy mayonnaise such as Vegenaise or Spectrum
2 tbsp tamari soy sauce (use wheat-free for gluten-free)
1/4 cup yogurt
1/2 tsp Celtic sea salt
1/4 tsp pepper

1. Mix together and chill.

SALAD DRESSING
Store-bought version:
Soybean and canola oil, water, sugar, vinegar, egg yolk, modified milk ingredients, salt, garlic juice, natural flavours, xanthan gum, dried onions, phosphoric acid, sorbic acid, spices, polysorbate 60, dried parsley, lemon juice concentrate, disodium guanylate, disodium inosinate, calcium disodium EDTA

Paulette’s Easiest Version:

Dash of hemp oil
Dash of Bragg’s Liquid
Vegetable Seasoning

Drizzle over salad and eat!

Another easy version:
1 ripe avocado
dash of Bragg’s Liquid Vegetable Seasoning
a couple of green onions
1 clove garlic
dash of lemon juice

1. Blend and pour over salad.

TARTAR SAUCE
Store-bought version:
Soy oil, pickle relish, vinegar, egg yolk, glucose-fructose, water, salt, spice, lemon-juice concentrate, onion powder, xanthan gum, calcium disodium EDTA

Deluxe Homemade Tartar Sauce
(adapted from Cooking for Healthy Healing)

1/2 cup plain yogurt
1/4 cup healthy mayonnaise
1 hard boiled egg, crumbled
2 tbsp pickle relish (use Dutch Relish below)
2 tbsp chopped green onions
2 tbsp white wine

1. Blend all together in a bowl.
2. Chill and serve.

Makes about 1 1/2 cups.

SALSA
Store-bought version:
Tomato puree, diced tomatoes in juice, green bell peppers, jalapeno peppers, dried onions, vinegar, salt, garlic powder, sugar, natural flavours, spice

Quick Hot Salsa
(adapted from Cooking for Healthy Healing)

4 tomatoes
1 small can green diced chilies
4–6 green onions, chopped
2 tsp minced garlic
1/2 tsp chili powder

1. Blend in a blender.
2. Serve.

TERIYAKI
Store-bought version:
Water, sugar, modified corn starch, vinegar, salt, dehydrated veggies, caramel, natural flavour, seasoning, hydrolyzed soy protein, corn syrup, citric acid, autolyzed yeast extract, spice

Why not try Tzatziki (cucumber yogurt sauce)?

1/2 English cucumber
2 minced garlic cloves
Celtic sea salt to taste
1 1/2 cups Balkan yogurt (or 1 cup yogurt and 1/2 cup sour cream)
1/2 tsp dried cilantro or parsley
pinch cayenne, if desired

1. Grate the cucumber into a colander and let stand to drain liquid off.
2. Place garlic, salt, and cayenne, if using, in a mixing bowl, add yogurt and combine.
3. Squeeze cucumber to drain liquid and add to yogurt mixture.
4. Mix well, and sprinkle with parsley.

Great with meats, as a dip for veggies or toasted whole grain wraps, broken into small pieces.

RELISH
Store-bought version:
Cucumber, glucose-fructose and/or sugar, white vinegar, salt, water, modified corn starch, dehydrated peppers, spices, calcium chloride, xanthan gum, polysorbate 80, turmeric, tartrazine, colour, potassium sorbate, sodium benzoate

Dutch Relish
(from Eat Away Illness)

4 large peeled cucumbers
1 small head cabbage
6 large onions
1 green pepper
1 red pepper
1/4 cup coarse Celtic sea salt
2 1/2 cups cold filtered water
3 tsp stevia powder
1/2 cup whole grain flour (use brown rice or buckwheat for gluten-free)
3 tbsp dry mustard
1 1/2 tsp turmeric
1 1/2 tsp mustard seed
1 1/2 tsp celery seed
3 cups apple cider vinegar
1 cup water

1. Prepare all of the veggies, and put them through a food chopper or food processor, cutting them quite fine.
2. Place all veggies in large bowl, and sprinkle with the salt. Stir to combine.
3. Add 2 1/2 cups cold water and let stand 1 hour or overnight.
4. Drain veggies, rinse with fresh water, and drain again by pressing through a sieve to remove as much water as possible.
5. Mix together all of the sauce ingredients in a large saucepan: stevia, flour, mustard, spices, vinegar, and water. Stir well.
6. Cook over medium heat until thickened.
7. Add drained veggies and bring to a boil.
8. Turn heat to a simmer, and continue cooking, stirring often, for 1/2 to 1 hour.
9. Pack into hot sterilized sealers and tighten lids.

Makes 5 pints. Store in the fridge.

References: Cooking for Healthy Healing, Linda Rector-Page, ND, PhD

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis is a speaker, author, and nutritional consultant. To contract her for speaking engagements call (306) 244-8890 in Saskatoon, or email eatingforhealth@sasktel.net. Website: www.healingwithnutrition.ca. Her books, Eat Away Illness and Cook Your Way to Health, are available at health food stores and at McNally Robinson Booksellers.