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

Peanuts / Peanut Butter

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients and antioxidants
  • provide vitamins, especially vitamin E and most B vitamins
  • provide minerals, especially manganese, copper, magnesium, phosphorus, iron, zinc, and potassium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, and diabetes type 2
  • Health Tips: Choose only pure organic peanuts and peanut butter, as peanuts have both serious pesticide and mold health concerns. Avoid peanuts and peanut butter with any oil, sugar, salt, or other additives.

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Turmeric

  • provides some carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin C and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, arthritis/rheumatism, Alzheimer’s, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

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
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it