EAT THIS: Completely Sauced

Posted on June 1, 2012 by


Many folks understand that when it comes to eating out or at other peoples houses, the sauces that show up on our plates (often unannounced!) can be a minefield of potential poo.  Sauces can carry high quantities of salt, sugar, thickening agents (think wheat and corn) as well as unidentified fats and creaming agents.  Many the salad dressings I’ve eaten at well meaning relatives homes (it’s homemade!  go ahead!) to find out  ‘homemade’ meant ‘tear open a packet add water’.  Same same with restaurants.  ‘Homemade’ frequently means ‘assembled’.  Not ‘from scratch’!

In any case, here are some healthy sauces to add flavor and interest to many types of meals.  I know not many folks think of this – but you can also carry your own sauces to restaurants like you do with salad dressing, or offer to bring homemade sauce as a hostess gift to a meal.  MANY people really enjoy the homemade-from-scratch effort and appreciate the offering.

Herewith, a list of saucy recipes to get you started!

Cilantro Mint Dipping Sauce

The combination of mint and cilantro gives a great depth of flavor for such little prep time. Serve this with skewered and grilled chicken chunks and/or shrimp.


1 cup fresh cilantro

1 garlic clove

1 TBS raw honey

4 tsp jalopeno pepper

7 TBS fresh lime juice

2 tsp minced ginger


Also use 1 cup lightly packed mint leaves. The garlic clove, jalapeno pepper and ginger should be minced. The cilantro lightly packed. Combine all ingredients in food processor and process until smooth.

Chimichurri Sauce

This versatile Argentinian sauce is well-balanced, with a pesto-like consistency that is delicious on any type of meat. Or even baked potatoes. It can also be used as a marinade.


3 garlic cloves

3 TBS fresh lemon juice

.5 cup extra virgin olive oil

2.25 cup fresh parsley


Mince the garlic (can use up to 6 cloves). The parsley is measured packed. You can use 1/4 cup fresh oregano instead of 1/4 cup parsley if you prefer. Put everything into a food processor and pulse until everything is incorporated. You can make it a smooth sauce in the blender if you like. Season with red pepper flakes to taste. 1 serving is 1/4 cup.

Cornell BBQ Sauce

Non tomato based, and neither spicy nor sweet. It’s been popular for over 50 years. Piquant and pungent, smells awesome cooking! Outstanding on chicken marinated and then grilled on charcoal or gas grill, oh my! Can also be used for chicken or turkey in the oven, but do go for the grilling for full appreciation. Courtesy of the Cornell Co-operative Extension.


2 cups apple cider vinegar

1 cup extra virgin coconut oil

1 egg

2 TBS sea salt


In heavy saucepan, combine oil, vinegar, salt, poultry seasoning, and 1/2 tsp black pepper. Bring just up to boiling, reduce heat and simmer for 5-7 minutes. Remove from heat. For a thicker sauce, quickly whisk in the beaten egg, and then let cool. Store extra sauce in glass jar with lid in the fridge, keeps up to 2 months.

Lennie’s Chili Sauce

Lennie has had a love affair with chiles for many years. A connoisseur, he has the incredible ability to tolerate high degrees of heat! I have learned to be very careful about what I put in my mouth when I am in his kitchen. This chili sauce tastes quite a bit like the commercial varieties, except that it has no sugar and is much much lower in sodium.


2 oz apple cider vinegar

1.5 oz maple syrup

1 lb cayenne pepper

.5 tsp sea salt


You can use chimayo chiles or cayenne peppers for a hotter taste. Process in food processor until smooth. Use sparingly!

Mexican Mole Sauce

A delicious mole sauce that is yummy served on chicken.


1 apple

.5 banana

2 cups low sodium chicken broth

9 dried chile peppers

.25 tsp ground cinnamon

2 oz dark chocolate (dagoba eclipse)

3 garlic cloves

.75 cup chopped onions

1 tsp dried oregano

.5 cup raw pine nuts

.25 cup golden raisins

.25 cup sesame oil

.25 cup raw sesame seeds

4 roma tomatoes


Toss the pine nuts and sesame seeds in a skillet. Set aside. Remove the stems and seeds from the dried chiles. 2-3 chile negros, 5 ancho chiles, and 2 serrano chiles. Place the chilies on a sheet pan and toast in the oven at 350 for 3 to 5 minutes until fragrant (not too dark). Cover the chiles in a bowl with warm water until they soften, about 10 minutes. Then puree the chilies in a blender with the broth. In a large skillet heat the oil. Add the onions, serrano chiles and apple and cook until brown. Add the banana and the plum tomatoes, then puree the chiles, pine nut sesame seed mix, raisins, cinnamon, oregano and chocolate. Simmer over low heat for about 20 minutes. Transfer the mixture in batches to the blender and puree until very smooth. If too thick add broth, if needed strain through a sieve. This mole can be made a day or two ahead and refrigerated.

Stellar Marinara Sauce

Highly nutritious, can be eaten raw (uncooked) for maximum enzymes or heated. Perfect on zucchini pasta (see recipe), or baked spagetti squash, rice or pasta. Tastes like slow- simmered marinara.


2 tsp dried basil

2 garlic cloves

3 TBS extra virgin olive oil

2 tsp dried oregano

.125 tsp ground black pepper

.125 tsp cayenne pepper

1 cup red bell pepper, chopped

2 tomatoes

1 cup sun dried tomatoes


Soak the sundried tomatoes at least one hour. Seed and chop the fresh tomatoes. Put everything into the food processor along with: 2 tsp dried oregano 2 tsp dried basil dash cayenne and black pepper Eat as is, or heat gently.

Walnut Pesto

Quick, easy, and so tasty!!


4 oz fresh basil

8 garlic cloves

2 gram fresh mint

1.5 cup raw walnuts

.5 cup extra virgin olive oil


Soak walnuts overnight, then rinse. Put all ingredients in a food processor and blend until smooth.

Posted in: Eat This!