Healthy Twists on Sauces and Condiments

Presenting nutrient-dense building blocks of Indian cuisine.

The vegan cream sauce is easy to use in many dishes and is heart-friendly.  

This versatile, herbaceous marinade works well with hearty vegetables, tofu, and tempeh.

A purée that is rich in heart-healthy monounsaturated fats, and supports brain development.

This creamy spread is a culinary multitool.

Vegetable, fruit, nuts and seeds, spices all need the magic of mortars to turn them into hummus,  sauces and dip.  

Colourful dips with the right balance of protein, fiber and fats.

Pineapple, coconut and yogurt in this dish helps to fight inflammation and improve heart health.

Thick, sour, salty, probiotic, and full of umami (and protein) it brings an awful lot to the table.

Tomatoes with alliums like onions and garlic, and spices provide antioxidant and anti-inflammatory benefits. 

Fiber-rich, watermelon rind helps to get your gut in good shape.

This savory Mediterranean sauce is full of vitamin C thanks to the red bell, and lemon juice; and healthy monounsaturated fats.

This olive paste is salty, sour, sweet, and addictive. Try this as a dip, on a cheese board, or as a spread 

This smooth Balkan spread with roasted eggplant and red peppers, rich in fiber and vitamins A, C, and K. 

Thick, sour, salty, probiotic, and full of umami (and protein) it brings an awful lot to the table.

Tomatoes are rich in lycopene, a powerful antioxidant that make this a healthy dip.

Packed with fiber and protein, edamame is also low on the glycemic index. 

Besides providing a vegetarian source of protein in the form of the lentils, this recipe also contains immunity boosting citrus and anti-inflammatory garlic. 

This one is packed with vitamin C and manganese from the pineapple and may boost immunity. 

Nutrient-dense, beans are an essential and above all craveable staple for a healthy diet.

Apricots are full of flavonoids that help take care of your blood vessels and have anti-inflammatory benefits. 

A powerhouse source of vitamin A, sweet potatoes are also an excellent sources of vitamin B6 and C. 

This recipe scores high in terms of traditional health wisdom.

Sorrel is particularly packed with vitamin C, which plays a critical role in the functioning of your immune system.

Raisins are high in fiber, and also full of antioxidants that protect your body against numerous chronic diseases.

This Indian green chutney is gut-friendly and is a great way to incorporate diverse greens into your diet.

Packed with beta carotene, carrots support vision, immune function, and skin health.

This multi purpose dry condiment is versatile. Sprinkle it on dishes for flavor, add for depth to gravies and zing to sauces.

Spice blends are a clever way to add to your dishes as aromatic medicines in Indian food.

This popular south Indian condiment is a nutrient-dense mix of ground lentils, sesame seeds, tamarind and chiles.

Medicinal spices in a pouch to add a whiff of flavor and a boost of antioxidants.