The healthy sauces that we offer in this article are delicious recipes based on natural ingredients that will make the dishes more delicious. In fact, they help to enhance the flavor of the main courses.
However, those commonly found on the market are often unhealthy options. In fact, they contain many preservatives and additives that are harmful to health. On the other hand, healthy sauces prepared at home with fresh ingredients, in addition to giving flavor, bring numerous benefits to the body.
Industrial sauces are very caloric, a factor that can affect a balanced diet. Egg-based sauces such as mayonnaise and aioli are examples of this.
4 healthy sauces to accompany the dishes
Sauces are an excellent accompaniment to give more flavor to certain dishes and make them less dry and more palatable. The trick is to prepare them with healthy and nutritious ingredients, so as to complete the dishes in a balanced way.
Try making these four delicious recipes. We are sure you will like them!
The first of the healthy sauces that we present to you is totally vegan. Ideal to accompany rice, potatoes, but not only: it is also excellent with meat or fish dishes. It’s easy to make and only has three ingredients. You have no excuse not to try it!
- 1 glass of water (150 ml)
- ½ glass of mustard (100 g)
- 1 cup of oats (100 g)
Mix the oats with the water, previously heated. Leave to rest for about a quarter of an hour. After this time, add the mustard and mix carefully with a fork.
The quantities of water and oats indicated in the ingredients may vary according to taste : if you prefer a thicker sauce, just add more oats. If you prefer a lighter sauce, increase the amount of water.
Basil and rocket sauce
Arugula is an aromatic herb with numerous beneficial properties. Thanks to its high content of vitamin A and flavonoids, consuming it regularly helps prevent cancer.
Basil, on the other hand, is an ideal aromatic plant for treating anxiety, insomnia and inflammation in general. This is why this sauce is suitable for dishes that require slower digestion, such as pasta.
- 1 clove of garlic
- Salt to taste
- 1 handful of rocket
- 1 handful of basil
- ½ glass of olive oil (80 g)
- 1 glass of walnuts (100 g)
Soak the walnuts for two hours. Then blend all the ingredients until you get a homogeneous mixture. We advise you to consume it immediately. Otherwise, it can be kept for up to two days, in the refrigerator, in an airtight glass container.
One of the best known healthy sauces in the world is tomato sauce. Unfortunately, however, the most used version is the ready-made industrial one. To take advantage of all the benefits of this vegetable, we advise you to prepare it at home with fresh ingredients.
The tomato is an excellent antioxidant and is rich in lycopene and vitamins A, B and C. It is also a good source of potassium, calcium and magnesium.
- 1 cup of olive oil (150 g)
- 1 kg of ripe tomatoes
- Onion (to taste)
Cut the tomatoes into cubes and set aside. In a saucepan, fry the onion with the oil. The amount of onion varies according to taste and it is even possible to eliminate it completely if you don’t like it.
When the sauce is ready, add the tomato and continue cooking over low heat, stirring occasionally with a wooden spoon.
The tomato sauce can be kept for a maximum of 3 days. However, we advise you to consume it as soon as it is ready so as not to lose any of its nutrients.
This is also one of the best known sauces. It includes several ingredients that contribute to making it very tasty. Furthermore, each of them is highly nutritious and brings health benefits.
- 1 leek
- 2 onions
- 1 eggplant
- ½ courgette
- 500 g of ripe tomatoes
- 1 tablespoon of pepper, sugar, salt, oregano and basil.
Cut the vegetables. Add the mix of herbs and spices and mix carefully. Put everything in a pan with hot oil and fry for 5 minutes.