3 useful sauces

Cook’s notes: This roundup contains Tahihi dressing, a turmeric-white bean sauce, and BBQ sauce without sugar.

These 3 sauces are useful and delicious on salads, roasted sweet potato, broccoli, Buddha bowls (a combo of grains, veggies, and a protein), and other vegetables. Any of them are also great on the Baked Turkey Meatballs. Ironically, the best and tastiest turkey meatball recipe I’ve found comes from a pair of plant-based chefs.

Clockwise from left: Tahini dressing (white), turmeric-bean sauce (yellow), and BBQ sauce without sugar (red).

Tahini dressing

Stir together 1/4 cup tahini, 1/4 cup water, 1 Tablespoon lemon juice, and 2 teaspoons maple syrup.

Makes about 4 servings (2 Tablespoons each). Wonderful on sweet potato and broccoli.

Turmeric-Bean sauce

Cook’s notes: Adapted from the Kitchen Treaty blog. Their vegan Alfredo is made with almond milk (but no turmeric). This yellow sauce has a bright, mustard flavor. Excellent on green beans and quinoa.

Makes 12 generous servings. Whizz ingredients in a blender until smooth:

  • 15 ounce can white beans (rinsed and drained): Cannellini beans [also called White Kidney beans] or Great Northern beans
  • 3/4 cup water
  • 2 to 2.5 peeled garlic cloves
  • 1 Tablespoon unsalted almond butter
  • 1 Tablespoon extra-virgin olive oil
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
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Sugar-free BBQ Sauce

Cook’s notes: Both the BBQ sauce and the meatball recipes are adapted from the Healthy Meal Prep cookbook, a useful resource from video bloggers Steph and Adam. They specialize in balanced meal prep plans and now eat a plant-based diet. Their recipes are also gluten-free, low carb, but most important — flavorful and satisfying. I’ll be exploring more of their recipes soon.

Makes about 8 servings (2 Tablespoons each). Keeps in refrigerator for up to 3 weeks. Add 1/2 teaspoon red pepper flakes if you like things hotter.

Stir together in a small saucepan and warm through:

  • 1/4 cup apple cider vinegar
  • 1/4 cup tomato paste
  • 3 Tablespoons water
  • 2 Tablespoons mustard
  • 1 Tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1/4 teaspoon ground clove
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  •  

Baked turkey meatballs

Serving size: 3 meatballs.

  • 1-1/4 lb. (20 ounce) package ground turkey
  • 4 cloves of garlic, minced
  • 1 Tablespoon mustard
  • 1 teaspoon Italian seasoning blend or dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  •  
  1. Heat oven to 400F and lightly coat a 12-cup muffin tin with cooking spray.
  2. In a bowl, mix the turkey and other ingredients until well-combined (I put on food-safe gloves and massage the mixture together).
  3. Divide mixture into 12 portions (about 2 Tablespoons each). Shape into a ball. Place one ball in each muffin cup.
  4. Bake 12 to 15 minutes, until meatballs are firm to the touch (and cooked to the proper internal temperature of 165 degrees F).
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