The Secrets to Selecting or Making Healthy Sauces

As you peruse the grocery store isles looking for just the right flavor to spice up your dishes, here are my dietitian approved tips, products and recipes to help guide you. Sauces add flavor and flare to your recipes, but there are a few ingredients to be mindful about when selecting the right one.

Added sugar is a common culprit with sauces. There is 22 grams of added sugar on average in 100 grams of traditional ketchup. To put that in perspective, the daily recommendation of added sugar is 24 and 26 grams for women and men, respectively. Aim to keep your sugar intake to less than 7 grams per meal, which includes the sauce.

High salt and saturated fat are typically seen in creamy or cheese-based sauces, dressings or condiments. Outside of these nutrients increasing hypertension and cardiovascular disease risk, they can also increase body weight. Excess salt holds on to water in your body which can increase bloating or result in a puffy face. 

Saturated fat, or high fat products in general, are calorically dense. In fact, 1 gram of fat contains 9 calories, thus 100 grams of a high fat sauce such as alfredo sauce, can have 535 calories just in the sauce alone! 

With fat and salt, a little goes a long way. Try my recommended sauce and condiment products and recipes instead to easily improve your nutrition.

Recommended premade sauces

• Bitchin’ Sauce  

This organic almond-based sauce is a favorite. Enjoy spicy and creamy flavors without the saturated fat. Drizzle this sauce over veggies, salads, grilled fish, or spread on toast.

• Cucina Antica – Tomato Basil Pasta Sauce

If shopping for a good tomato sauce, opt for one like Cucina Antica that brings all the flavor without added sugar.

• Primal Kitchen Ketchup 

Primal Kitchen products do a fabulous job revamping old favorites, like ketchup, without added sugar or sugar substitutes. 

• High quality olive oil and vinegar 

Visit  your local olive oil and vinegar store, like From Olives to Grapes in Downtown Melbourne. There you can sample a variety of oils and vinegars to find the right taste that lights up your pallet and recipes.

• Keto Chop House Dry Rub

The organic spice blends from FreshJax are of the highest quality. This family run company out of Jacksonville is sure to take you on a culinary journey with their large variety of organic blends and spices.

Eleanor’s recommended sauce recipes:

Chimichurri

Ingredients:

• 1 bunch of parsley, de-stemmed and chopped
• 1 bunch of cilantro, de-stemmed and chopped
• 1 oz fresh basil, de-stemmed and chopped
• ½ tbsp dried oregano
• ½ medium red onion, chopped
• ½ tbsp minced garlic
• 1 ½ tbsp lemon juice (~ 1 lemon)
• 1 tbsp red wine vinegar
• ½ tbsp sea salt
• 1 tsp red pepper flakes 
• ¾ cup olive oil

Instructions: 

1. Place onion and garlic into a food processor and mince with olive oil. Add the herbs, salt, red pepper flakes and process adding olive oil until a smooth paste forms. Add lemon juice and red wine vinegar.
2. Remove from the food processor and enjoy!

Serve by drizzling over grilled fish, vegetables, potatoes or meat for vibrant summer flavors.

Make shredded chicken salad with this by adding in chopped red onion, and halved cherry tomatoes to a bowl with the shredded chicken. Toss with chimichurri sauce and serve on crackers like Mary’s Gone Crackers for a nutritious and satisfying snack.

Fruit Yogurt Dip

Ingredients:

• 1 cup of plain 100% grass-fed Greek yogurt
• 2 tbsp almond butter or nut butter of choice
• Juice of 1 lemon
• 1 tsp cinnamon, to taste
• 1 dash nutmeg (optional)
• Sea salt to taste

Instructions:

1. In a small bowl, stir ingredients together. Taste and adjust as seen fit. 
2. Serve with apple slices or dip in your favorite fruit. Alternatively, enjoy topped on pancakes with fresh fruit for a nutritional boost!