4 Delicious And Healthy Sauces That Spice Up Your Food

Are you looking for simple and delicious recipes for homemade sauces? We have some ideas for you.

Delicious and healthy sauces are ideal companions for delicious meals. They give your food a special taste.

Sauces are generally used to emphasize the taste of the main course. And if you use natural ingredients and make the sauces yourself, they’re healthy too.

Sauces that can be bought in the supermarket are not necessarily the best option. Because they often contain preservatives or other chemicals that destroy the healthy ingredients. In addition, ready-made sauces are often very high in calories. This is especially true for sauces with egg, such as mayonnaise.

Here, healthy sauces really an asset for our meals because they make them juicier and give them flavor. The most important thing is to use fresh and nutritious ingredients so that your body can benefit from them.

In the following we present 4 recipes for delicious and healthy sauces. They are all vegan and very nutritious. Try them out!

Recipes for delicious and healthy sauces

1. Mustard sauce

Our first sauce consists of mustard and oats. It goes well with rice, potatoes and other dishes (not only with vegetables, but also with meat and fish dishes). It is very easy to prepare and you only need a few ingredients. So there is no excuse not to try them out!

ingredients

• 150 ml of water
• 100 g mustard
• 100 g of oatmeal

preparation

• First mix the oatmeal with the hot water.
• Let the mixture soak for 15 minutes.

• Then you add the mustard and stir everything well with a fork.

The amount of water and oatmeal will depend on your taste. If you want the sauce to be thicker, use more oatmeal. For the opposite result, add more water.

2. Sauce with basil and rocket

Arugula is a very healthy food. Eating it regularly can help prevent cancer. This is due to its high content of vitamin A and some flavonoids.

Basil is a medicinal plant that is primarily effective against anxiety, insomnia and inflammation. Therefore, this sauce is very suitable for dishes that are difficult to digest, such as pasta.

ingredients

• 1 clove of garlic
• 1 handful of fresh basil
• 80 g of olive oil
• 1 handful of rocket
• 100 g walnuts
• Salt to taste

preparation

• First, soak the walnuts in hot water for 2 hours.
• Put all the ingredients in a bowl and use a hand blender to puree them into a smooth sauce.

It’s best to use the sauce right away. If you don’t use them all up, you can store them in a screw-top jar in the refrigerator for up to 2 days.

3. Traditional tomato sauce

Tomato sauce is rightly considered one of the healthiest sauces in the world. Usually, however, you buy them ready-made in the supermarket. However, to take advantage of the benefits of fresh tomatoes, you should prepare them yourself at home.

ingredients

• 150 g of olive oil
• 1 kg of ripe tomatoes
• Onion (to taste)

preparation

• First cut the tomatoes into small cubes and place them in a bowl.
• Pour the oil into a frying pan, heat it, then add the tomatoes. If you are using onions, add them to the pan before the tomatoes. Let the sauce simmer over low heat.
• Regularly stir the tomatoes with a wooden spoon. Let the sauce simmer for about 20 minutes, until the tomatoes are very soft.

The sauce can be stored in the refrigerator for up to 3 days. However, we recommend using it immediately if it is still fresh.

4. Vegetable sauce

This recipe is a variation on one of the most popular sauces: the vegetable sauce . It contains many different ingredients that support each other and produce the delicious taste. All vegetables are healthy and nutritious.

ingredients

• 1 leek
• 2 onions
• 1 eggplant
• 1/2 pumpkin (butternut or Hokkaido)
• 500 g of ripe tomatoes
• 2 tablespoons of oil
• 1 teaspoon each of black pepper, sugar, salt, oregano and basil

preparation

• First cut the tomatoes into small cubes and set them aside.
• Then cut up all the other ingredients and mix them with the spices.

• Put the oil in a large pan and lightly fry the vegetables. Then add the tomatoes and let the sauce simmer over low heat until the pumpkin is cooked through. Stir regularly.