These five healthy sauces can be used with everything from veggies, to salads, beans, whole grains, tofu, chicken, fish, and pork. Add one of the following sauces to whatever you already have in the fridge and voila! A healthy, flavorful and delicious meal without any extra effort. 

 

Herby Vinaigrette

Serves 4

1 thumb = 1 yellow light

Ingredients

2 tablespoons red wine vinaigrette

½ cup fresh parsley, stems removed

2 tablespoons mint

1 tablespoon dijon mustard

1 tablespoon olive oil

¼ cup water

Sea salt

Fresh ground pepper

 

Directions

Combine all in a blender and pulse 3 – 5 times until well combined but not pureed. Season with salt and pepper.

 

Charred Scallion Lime Dressing

Serves 4

1 thumb = 1 yellow light

Ingredients

6 scallions

1 small jalapeno chili, seeds and stem removed

4 cloves garlic

¼ cup fresh lime juice

1 tablespoon olive oil

Sea salt

 

Directions

Spray a saute pan with nonfat cooking oil and heat over medium-high. Add scallions and cook until charred, about 3 minutes. Transfer to a blender with the rest of the ingredients and blend until smooth. Add water 1 tablespoon at a time if too thick. Season with salt to taste. 

 

Creamy Garlic Sauce

Serves 4

1 thumb = 1 yellow light

Ingredients

1 cup nonfat cream cheese

2 tablespoons fresh lemon juice

2 cloves garlic, minced

½ cup water

Sea salt 

Fresh ground pepper

 

Directions

Add all to a food processor or high powered blender and puree until smooth and creamy. Add more water if needed. Season with salt and pepper to taste.

 

Roasted Red Pepper Sauce

Serves 4

1 fist = 1 green light

Ingredients

16 oz jar roasted red peppers in water, drained

2 tablespoons minced shallot

10 leaves fresh basil

1 tablespoon capers drained

Zest of 1 lemon

1 tablespoon fresh lemon juice

Sea salt

Fresh ground pepper

 

Directions

Add all ingredients to a blender and blend until smooth. Add water 1 tablespoon at a time if too thick. Season with salt and pepper.

 

Spinach Basil Pesto

Serves 4

1 thumb = 1 yellow light

Ingredients

1 handful almonds

½ cup fresh baby spinach

½ cup fresh basil leaves

1 clove garlic chopped

2 tablespoons lemon juice

1 tablespoon olive oil

Sea Salt

Fresh ground pepper

 

Directions

Put all in a food processor and pulse until smooth. Add water 1 tablespoon at a time if too thick. Season with salt and pepper to taste.