An easy step to a healthier kitchen

Have you ever looked at the back of the bottle of your favorite sauce and had trouble reading the long list of ingredients? Dressings and sauces are notorious for having additives, seed oils, high amounts of sugar and sodium…but I like them so much! So, over the years I have slowly developed my own recipes for various condiments and sauces. And there’s more than one reason to make these homemade versions.

One, you get to choose both the quality and quantity of ingredients for each sauce.

There are plenty of ingredients in sauces from the store that can either be avoided altogether or reduced. Preservatives and emulsifiers for example - you don’t need them. This is also where the sodium and sugar content of a sauce can be greatly decreased. Trust me, your homemade sauce will still taste great with only a fraction of the sugar and salt. Plus, if you prefer the organic route, you can do that. If you want to use avocado mayo instead of the typical soybean oil variety, be my guest. The ability to pick and choose what goes into your sauce go can a long way to promote good nutrition in your final product.

Two, they require very little time or skill.

I know cooking from scratch and making healthier choices in the kitchen can feel overwhelming. Homemade sauces are a great place to start because of their simplicity. All it takes is the basics of mixing ingredients and heating on the stove top for most of the recipes - no special skills required. And it can be done from start to finish in a small amount of time, making it well worth the effort.

Three, you can make them in small batches for just when you need it.

Okay, so maybe that’s not a huge selling point for making your own condiments; but it is nice to not have a fridge door full of bottles of sauce. And how many times have you used something twice, forgotten about it, and then found it expired several months later? I don’t like to throw food away!

Even if you prefer to keep the storebought stuff on hand, it’s still nice to have a backup recipe. We all know how devastating it can be when a craving hits and you open the fridge to realize you’re out of your favorite sauce, right? So, without further ado, let’s take a look at my favorite from-scratch recipes.

Cheese Sauce

If I had to choose only one sauce to have for the rest of my life, it would be this one. That may be slightly dramatic, but really and truly, this is so good!

What’s not in it: seed oil, coloring agents, preservatives

When to use it: my Mexican Quinoa recipe (in this meal plan here), for cheesy rice, as a dip for chips, as a replacement for Velveeta in a recipe, drizzled over burritos, as base for macaroni and cheese

Teriyaki Sauce

So. Much. Sodium. That’s at least where my mind goes any time I see a bottle of soy or teriyaki sauce. Don’t get me wrong. I like me some salt, but 26% of your daily sodium needs from one little tablespoon seems a little much, don’t you think? This homemade teriyaki sauce brings the salty note to a dish…without being too salty.

What’s not in it: high fructose corn syrup, xanthan gum, preservatives

When to use it: stir fries, as a glaze for Asian-inspired meatballs, in an egg roll bowl

Cheeseburger Sauce

This one is probably not as well-known as other condiments out there, but you should definitely try it. It’s the perfect combination of salty, sweet, and tangy. Plus, you can literally dump the ingredients in a jar and shake to make this one - that’s it!

What’s not in it: soybean oil, xanthan gum

When to use it: on a burger (duh), drizzled over a baked potato, as a dip for fries

Barbeque Sauce

There is a lot of sugar in barbecue sauce, in case you haven’t noticed. This recipe is still sweet, but not overwhelmingly so. Instead of corn syrup, brown sugar is used along with vinegar, mustard, and garlic to bring the perfect balance of flavors into this sauce.

What’s not in it: high fructose corn syrup, caramel color

When to use it: with pulled pork, on a BBQ sandwich, as a base for homemade baked beans

Cream of Anything Soup

You know - that wiggly jiggly mixture in the can that is used in every single casserole recipe in your grandma’s cookbook. That’s the one. High in sodium and full of ingredients - it might be better just to make your own.

What’s not in it: monosodium glutamate, vegetable oils, soy protein concentrate

When to use it: casseroles, pasta dishes

Take your pick

Next time you run out of a sauce or wince when you read the nutrition label on a condiment bottle, try out one of these homemade recipes! They’re easy, better for you, and can be customized to your personal taste and preference. Happy cooking!

Homemade Sauces