Healthy Sauces & Dips
This low-carb delicious Blue Cheese Dressing recipe is a healthy, full-fat alternative to what you’d buy at the grocery store. Made with full-fat mayonnaise, yogurt and blue cheese, this dressing will keep you satiated and nourished for hours when used with your favorite protein dish. I love using it as a dip with grilled chicken breasts, which have no fat, or drizzled over skirt steak. While I love fattier cuts of animal protein, some folks prefer lean cuts, which require added healthy fats to complete the dish. Eating fat and protein are essential to optimal health, helping you crush sugar cravings and mitigate snacking habits.
My nutrient packed Horseradish Cream Sauce recipe is the perfect low-carb, healthy condiment for your outdoor summer grilling feasts. This easy recipe delivers big flavor using antioxidant rich horseradish root, which comes from the cruciferous family of vegetables. Glucosinolate compounds (found in horseradish root) are responsible for its spicy flavor and help the fight against cancer by preventing oxidative stress associated with free radicals. This root vegetable also contains antimicrobial and antibacterial capabilities that help us fight off pathogens. This Horseradish Cream Sauce is delicious over steaks, chicken, fish, roasted vegetables, and as a dip for a crudite platter.
When looking to add healthy fats to your diet, easy sauces is a delicious place to start. My Blender Hollandaise Sauce is filled with nutritious fats like pasture-raised, grass-fed ghee or butter and egg yolks, creating a decadent addition to eggs, steak and veggies. Healthy fats fuel our gut and brain health, make our hormones and improve our energy levels. Fats also keep us satiated and full helping us maintain and lose weight.
My Bearnaise Sauce recipe is a tasty and nutritious addition to any steak dinner. Whether you use grass-fed butter or ghee, you're going to benefit from fat soluble vitamins A,D,E and K2 (the bio-available form) and conjugated linoleic acid (CLA), which is a healthy fat that aids in weight loss and supports the immune system. Ghee is lactose and casein free-a great option for dairy-free folks.
Berries are naturally sweet, low on the glycemic index and full of antioxidants, phytonutrients, vitamins and minerals. This healthy chia jam is a tasty option for people who are looking to reduce their sugar intake. Sugar accelerates aging and is the root cause of all chronic illnesses. The only sweetness here is from the healthy berries. Add to plain yogurt, a smoothie or your morning toast.
This dairy-free, creamy dressing is full of health benefits, Starting with the tahini, ground sesame seeds, this nutritious seed is full of vitamins, minerals, healthy fats and amino acids. Miso, a fermented soy paste, is a great source of gut healing probiotics. Coconut aminos adds an asian flare to top of this decadent dressing. Use over...anything.
A healthy cashew sauce with multiple uses. Soaked cashews give this dairy-free sauce a thick and creamy base, they're nutrient and energy dense, high in fiber, making them more filling — a win-win for weight maintenance. Get a boost of probiotics from the miso, a fermented soy paste. Use liberally over grilled or steamed vegetables, protein and low-carb noodles.
‘Tis the season for freshly grown basil. This Basil-Macadamia Pesto recipe is one of my favorites. I use this pesto sauce recipe on my zero-carb pasta made of egg whites, on my low-carb protein pizza crust, and as a sandwich spread on my protein bread with rotisserie chicken. I eat an animal-based diet, where I prioritize eating protein and healthy fats to stay satiated, build lean muscle mass, and support healthy hair growth. If you’re more plant-based, you can use nutritional yeast in lieu of the cheeses, which will also increase your protein. I use macadamia nuts instead of pine nuts because I love how full of healthy fats and low-carb they are. This is a winning pesto recipe whichever way you make it.
This delicious, healthy satay sauce uses nutritious sunflower seed butter instead of peanut butter, which often contains mold. The full-fat coconut milk brings us brain fuel and gut healing nutrients, alongside soy-free coconut aminos which gives this sauce its Asian cuisine flare. A perfect sauce to use all year around over vegetables, proteins and even as a cold dip.
Healthy, legume-free hummus that everyone will love. Warming spices, add depth of flavor, while the polyphenol-rich olive oil and sesame tahini provides excellent sources of healthy fats to fuel your brain and keep you fuller for longer. Cauliflower contains sulfur-containing compounds called glucosinolates that have cancer fighting powers that may reduce inflammation and stabilize blood sugar.
A fresh, summers market approach to a healthy, low-carb ranch dressing recipe. Fresh parsley, chives and dill add a delicious and nutritious touch to this full-fat ranch dressing. Avocado mayonnaise, or bacon fat mayo, gives this dressing the creaminess we want without harmful seed oils, which damage the health of our cells. Use liberally on grilled vegetables, proteins and farmers market fresh salads.
This deliciously healthy, dairy-free alfredo sauce has many uses. Enjoy it as a warming soup, a sauce on your cooked vegetables or as a béchamel sauce over your protein, as well as over a bed of nutritious shirataki noodles, kelp noodles or spiralized vegetable noodles. Nutritional yeast adds a cheesy flavor, without pro-inflammatory milk or cream.