Nourish Family Nutrition & Therapy

3 sauces

3 Flavorful Homemade Dressings & Sauces

Preparing your own homemade condiments is a smart way to save money on pricey store-bought versions. Not to mention they taste better and don’t have all of the questionable additives and preservatives. Dressings and sauces are a great way to add flavor to your summer salads, and feature fats from lowfat dairy, avocado, and olive oil. These healthy fats aid in digestion and absorption of all the vitamins and minerals found in the vegetables, so you are getting a nutritional bonus. Check out these recipes below for some fresh ideas!

Tzatziki Sauce

This traditional recipe is so versatile. It is perfect as dip for veggies, tossed into a salad, or used as a creamy sauce in pita pockets. Plus, you get a protein boost by using Greek yogurt as the base instead of mayonnaise or cream, which is found in most creamy dressings.
  • 1 cup lowfat Greek yogurt
  • 1 Tbsp olive oil
  • 2 Tbsp lemon juice
  • 1 clove garlic, chopped
  • 1 tsp fresh dill, chopped
  • 1 tsp black pepper
  • ¼ cup tomato, seeded and diced
  • ¼ cup cucumber, seeded and diced.
  • pinch of sea salt, optional
Directions: blend all ingredients except tomato and cucumber until smooth. Add in tomato and cucumber and stir until well mixed. Cover and refrigerate for at least one hour. Makes ~ 1.5 cups. Store in refrigerator for up to a week.
Per serving (1/4 cup): 50 calories, 3g fat, 1g sat fat, 21 mg sodium, 3g carbohydrates, 2g sugars, 4g protein. 7% calcium.


Avocado Cilantro Dressing

Fresh herbs like cilantro add a ton of flavor to dressing.  You could likely substitute basil or another favorite herb, if you wish. Avocado adds creaminess, and is also a great source of potassium, vitamins C & E, and fiber.
  • 1 avocado, pitted and peeled
  • ½ cup cilantro, packed
  • 1 Tbsp olive oil
  • 1 clove garlic, minced
  • 1 Tbsp lemon juice
  • 2 tsp apple cider vinegar
  • 1/4-1/2 cup water
  • pinch sea salt, optional
Directions: blend all ingredients together until smooth. Start with 1/4 cup water and add more to desired consistency. Store in a container with lid in refrigerator for up to 4-5 days.
Per serving (1/4 cup): 96 calories, 9g fat, 1g sat fat, 4mg sodium, 209 mg potassium, 5g carbohydrates, 3g fiber 0g sugars, 1g protein. 23% vitamin C. 


Sriracha Hummus

adapted from BudgetBytes.com
Sriracha is a popular hot sauce, but any hot sauce could be substituted. Tahini is ground sesame seeds and can be found at your local grocer, likely near the prepared hummus. This spicy hummus is not only flavorful, but also a great source of fiber and protein.
  • 1 (15 oz.) can chickpeas, drained and rinsed
  • 2 Tbsp. olive oil
  • 1 lemon, juiced
  • ¼ cup tahini
  • 1 clove garlic
  • 2 Tbsp sriracha
  • pinch of sea salt, optional

Directions: add chickpeas, olive oil, tahini, lemon juice, garlic (no need to chop) to a blender or food processor. Process until smooth. You may add water until desired consistency. Start by adding 1 Tbsp of sriracha and blend. Add more sriracha to your liking. Add salt, if desired. Keep stored in refrigerator for up to a week.

Per serving (1/4 cup): 180 calories, 10 g fat, 1g sat fat, 113mg sodium, 69 mg potassium, 20g carbohydrates, 5g fiber, 2g sugars, 6g protein. 8% iron, 7% calcium.

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