Simple, Flavorful Dressings & Sauces

The art of sauce making seems to have been replaced in recent decades by packaged marinades, dressings, and sauces. Ready to save some money and reduce the added sugar, sodium and preservatives in your meals?

Here are some of our favorite simple sauce recipes that will become the star of your meal.

Ranch Dressing made with Greek Yogurt


This recipe is a perfect substitute for the mayo-based version as it is lightened up with Greek yogurt. Greek yogurt, milk, lemon juice and herbs come together for a flavorful, lighter ranch the whole family will enjoy. Use non-dairy products for those with allergies, lactose intolerance or vegan diets. Great on salads or as a dip – simply add less milk for a thicker dip consistency.


Orange Tahini Sauce

orange tahini

This sauce has just 5 ingredients, and pairs well with with grain bowls. Find tahini in the condiment, specialty/cultural or health food aisle in your grocery store, or ask a staff member to help point it out.

Pour atop quinoa with baked vegetables or brown rice with stir fry veggies plus your favorite protein. This savory and slightly sweet sauce ties it all together.




chimichurri-vs.jpgThis classic sauce originally comes from Argentina. Traditionally paired with steak, it also tastes great on chicken, fish, grilled vegetables, crusty bread, sandwiches, vegetable pasta salad, or even atop a sunny side up egg with toast.

If you make a big batch, freeze leftovers in an ice cube tray so you have individual serving sizes to thaw out for later use. Just 5 ingredients plus a few dried spices come together in a food processor to create this delicious sauce. No food processor? No problem – simply whisk the ingredients together after mincing the fresh herbs.


Greek Salad Dressing


This dressing is simple, delicious, and versatile! Tastes great on a Greek style salad with tomatoes, kalamata olives, red onion, feta cheese and cucumber. Also works as a chicken marinade before cooking on the grill.

Ingredients include olive oil, apple cider vinegar, lemon juice, honey mustard and a handful of dried herbs you likely have in the cupboard.



Lemon Tahini Dressing


Tahini is made from sesame seeds that have been ground into a creamy sauce. It can be pricey, but a few tablespoons go a long way as it is often diluted with lemon juice, vinegar and water or olive oil.

This lemon tahini dressing contains only 4 ingredients and tastes amazing on salads, falafel, grain and vegetable salads like tabbouleh, or even chicken kebabs with grilled vegetables.


Avocado Lime Sauce


We can’t wait to try this creamy sauce paired with tacos, burritos, a bean and veggie quesadilla or a southwest salad. An easy & delicious way to include healthy, satisfying fats in your diet! Spice can be tailored to taste; if you prefer a milder sauce simply omit the jalapeño and add less seasoning. To cut out some sodium, use dry herbs such as cumin, onion or garlic powder, paprika and cayenne pepper instead of the taco seasoning. Avocados, fresh lime juice, cilantro and olive oil plus spices come together quickly in a blender.


Thai Peanut Sauce


This healthy budget blogger uses her Thai peanut sauce on top of a Crunch Salad, which is essentially a bed of chopped veggies. She also offers tips for avoiding food waste (aka saving money) which we can all appreciate. We bet the sauce also tastes great on Japanese soba noodles topped with fresh veggies like sweet peppers, green onion, and matchstick carrots with cashews. Add some chicken or tofu for a balanced meal.



Greek Tzatziki Sauce with Garlic & Dill


Tzatziki sauce is a cool, refreshing sauce that works as a vegetable dip, in a pita with hummus, or as a sauce paired with meat entrees like this special Greek Garlic Rosemary Lamb Chops recipe. Also makes a great addition to a Mediterranean-style party platter complete with whole grain pita, hummus, olives, carrots, cucumber slices, nuts and fresh fruit. Greek yogurt, cucumber, lemon juice, fresh dill and garlic come together in a bowl in just 5 minutes and stay fresh in the refrigerator for up to 5 days.




All recipes hyperlinked to blogs who own photos and recipe credits.



Valerie Koschnick RDN, CD



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