Sauces

Many of us are busy and struggle to find time to cook a healthy meal. “Keep it simple” is my best advice, and don’t give up on nutrition because you think you don’t have time to cook. Fresh vegetables, cooked whole grains, a pressed salad, and whole grain pastas can go along way and save time, but they often need a little pizzazz. 
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Here are seven ways to liven up basic foods—and how to become a hero in the kitchen every day of the week.

Four Flavors Sauce

I N G R E D I E N T S

• 1 tbsp. umeboshi vinegar
• 1 tbsp. tahini
• 1 tbsp. white miso
• 1 tbsp. low glycemic sweetener like rice syrup

M E T H O D

Combine all four ingredients and stir

This recipe can be doubled or tripled and keeps for a few days. It’s a balance of the four flavors: sour, bitter, salty, and sweet. The body likes balance. I use this sauce on steamed vegetables for a quick and easy dish.

Parsley/Pumpkin/Scallion Sauce

I N G R E D I E N T S

• 1 bunch of parsley
• 3–4 scallions
• 1 cup toasted pumpkin seeds (or toasted walnuts)
• 2 umeboshi plums, seeded and finely chopped
• Dash of umeboshi vinegar
• 1 cup or less spring water

M E T H O D

Add ingredients to a food processor in this order:
Toasted pumpkin seeds (or walnuts) / Parsley and scallions /
Plums and vinegar
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While ingredients are blending, slowly add ¾ to 1 cup water to reach desired consistency>

COOKING TIP / To toast pumpkin seeds, wash in a bowl of cool water. Swirl with hands, then rinse in sieve and drain. Gently toast seeds in a frying pan on medium to low heat. Stir often with a wooden spoon to toast evenly and prevent burning. The seeds will change color from green to medium brown when fully toasted.

Almond Pesto

I N G R E D I E N T S

• 1 cup toasted almonds
• Large bunch of fresh basil (about 2 cups), washed, stems removed
• 2 cloves garlic
• Juice and zest from 2 lemons
• Spring water

M E T H O D

Toast almonds for 3–4 minutes in a fry plan over medium low heat, stirring often until brown (a flame spreader under the pan prevents burning)
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Peel garlic, chop coarsely and mince further in a food processor
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Add almonds and process for a minute
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Add basil and lemon zest, continue to process; slowly add lemon juice and water to desired consistency
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Store in airtight jar in refrigerator. Almond pesto is excellent on whole grain pastas; tortillas; whole grain pizza with toppings like sliced red potatoes and pine nuts; and vegetable lasagnas

A simple recipe using this pesto is to boil your favorite pasta, add a few handfuls of chopped broccoli five minutes before the pasta is finished. Drain, reserving ¼ cup of cooking water, stir in the almond pesto. Continue cooking a few minutes—Easy peasy!

Lemony Tahini Dressing

I N G R E D I E N T S

• Juice and zest of 1 lemon
• 1 tsp. mirin
• Dash of shoyu
• 2 tbsp. tahini
• Spring water

M E T H O D

Mix the mirin, lemon juice and zest, and shoyu in a glass jar with a lid. Stir in the tahini; I like to use a fork for this. (If the tahini is too firm you can stir it in a separate bowl, add a little of the lemon mixture to thin, then shake all together.)
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Shake to further combine, then thin with cool water to desired consistency.

Black Sesame Seed Dressing

I N G R E D I E N T S

• 1 tbsp. toasted black sesame seeds
• 1 tsp. shoyu
• 1 tsp. brown rice vinegar
• 1 tsp. brown rice syrup
• 1 tbsp. grated fresh ginger
• 1 tbsp. spring water

M E T H O D

Place all ingredients in a small jar with lid and shake to combine.

Cilantro Salsa

I N G R E D I E N T S

• 2 cloves of garlic, minced
• 2 scallions, thinly sliced
• 1 cup or a large bunch of fresh cilantro
• Juice and zest of 2 limes
• ½ tsp cumin
• Pinch of sea salt
• Spring water

M E T H O D

Sauté the garlic, scallions and cumin in a little water with a pinch of sea salt until limp and fragrant. Be careful not to brown the garlic; allow to cool.
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Remove as many of the stems from the cilantro as possible and place in a food processor with the lime and zest
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Add the sautéed garlic and scallions and process until smooth, thinning with more water to desired consistency

Green and Black Dressing

I N G R E D I E N T S

• 2 sprigs of basil, stems removed
• ¼ cup of chopped chives
• 5 sprigs of cilantro, stems removed
• 5 sprigs of parsley, stems removed
• 3 scallions, thinly sliced
• 4 tbsp. of rice vinegar
• Water
• Pinch of sea salt
• Juice and zest of one lemon
• 3 tbsp. of black sesame seeds

M E T H O D

Combine the greens in a food processor, adding the vinegar, salt, lemon juice and zest and pulse to combine
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Thin with water and continue processing to desired consistency
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Add the sesame seeds and refrigerate in an airtight jar. The sauce will keep several days in the refrigerator