Although vegetables can taste amazing all on their own, you can enrich your healthy meal experience by adding in a wholesome, homemade sauce, like this yellow peanut sauce. This versatile sauce not only adds a beautiful touch of color to your meals, but also a wide array of beneficial nutrients.

This sauce is rich and creamy, and can be used to complement all sorts of meals, from vegetable and mushroom to grain and bean based dishes. It is an excellent source of healthy fats, proteins, carbohydrates, and fiber, as well as vitamins, minerals, antioxidants, and phytonutrients.

Characteristics

TYPE: Sauce, Dip, Spread
PREP TIME: < 5 mins
SERVINGS: makes about 1/2 - 1 cup

  • 100% Plant-based (Vegan)
  • Raw
  • Gluten-free
  • Wheat-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined Sugar-free

Uses:

  • raw or steamed vegetables (i.e. broccoli, cauliflower, string beans, etc.)
  • starchy vegetables (potatoes)
  • grain dishes (brown rice)
  • bean dishes (sprouts or cooked)
  • veggie patties / burgers (use as a dip or spread)
  • pasta dishes
  • salad dressing
  • sauce for wholesome wraps or sandwiches or raw pizzas
  • sauce for any meal

Goodies Needed

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Wash the lemon. Roll around on a flat surface while applying pressure with your palm to help it release juices. Cut it in half, and with the help of your lemon reamer remove the juice into your high-powered blender.
  2. Peel the clove(s) of garlic and add into the blender.
  3. Cut a small chunk of ginger and turmeric (about 1/2 inch), peel, and add into blender. Otherwise use their powdered forms.
  4. Add all of the remaining ingredients into the blender and mix until a smooth, creamy consistency is achieved.
  5. With the help of a spatula, remove all of the sauce from the blender, either directly into your meal or into a dish, either for storage or dipping purposes. Enjoy.

Tips

  • Adjust your water quantity to meet your needs; use less water to make this into a thicker sauce, or dip or spread, and more water to make this into a runny sauce or salad dressing.
  • Adjust spice levels, garlic, and ginger to meet your personal preferences.
  • You can make larger portions of this sauce and store it in an air-tight container in the refrigerator for several days.

Meal Nutritional Benefits

Organic Peanuts / Peanut Butter

  • provide healthy fats, protein and some carbohydrates
  • provide phytonutrients and antioxidants
  • a source of vitamins, especially vitamin E and most B vitamins
  • a source of minerals, especially manganese, copper, magnesium, phosphorus, iron, zinc, and potassium
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer and other degenerative conditions
  • for more information, visit the peanut overview from World’s Healthiest Foods
  • Health Tip: choose organic peanuts of the highest quality, as peanuts have both pesticide and mold health concerns

Lemon

  • highly alkalizing, cleansing and detoxifying, with antibiotic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich source of vitamin C
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps with nausea, vomiting, bloating and gas
  • supports immune health and protects against infections
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the ginger overview on World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods

Turmeric

  • provides healing and protective phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, like vitamin E, vitamin C, vitamin K and most B vitamins
  • a source of minerals, like manganese, iron, potassium, magnesium, copper and zinc
  • supports optimal health, weight, healing and prevention
  • helps protect against and heal cardiovascular disease, cancer, arthritis/rheumatism, infections and other lifestyle diseases
  • helps protect against Alzheimer’s and support optimal brain function
  • for more info, see the turmeric overview on World’s Healthiest Foods

Black Pepper

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps prevent bloating and gas
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the black pepper overview on World’s Healthiest Foods

Cayenne / Chili Pepper

  • anti-inflammatory, antimicrobial and analgesic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin A, vitamin E, vitamin C, vitamin K and most B vitamins
  • especially rich in manganese, potassium, iron, and magnesium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the chili pepper overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it