Sauces, Dressings and Dips
Are you ready to get saucy? The application for sauces, dressings and dips are endless. How do you even define the difference in a sauce, dressing and dip? We can’t really so we’ve organized them the best way we could and came up with a collection of anti-inflammatory recipes for wings, salads, meat, veggies and more. We will continue to add to this blog as we create more delicious but simple anti-inflammatory recipes. So, keep checking back!
If you don’t find what you’re looking for here, check out some of our other recipes for sauces, dressings and dips. You will find links to these under each heading.
Sauces
- Anti-Inflammatory Enchilada Sauce
- Anti-Inflammatory Sausage Gravy
- Barbecue Sauce
- Classic Mayonnaise
- Creamy Cauliflower Alfredo Sauce
- DIY Hotsauce
- Homemade Sour Cream
- Meat Sauce
- Tomatillo Salsa Verde
- Tomato Ketchup
Apple Syrup
This delicious alternative to maple syrup makes a great change-of-pace topper to morning meals.
Ingredients
- 1 Tbsp arrowroot
- ¼ tsp ground cinnamon
- ¼ tsp ground nutmeg
- 1 ¼ cups unsweetened apple juice
- 2 packets or 1/2 tsp powdered stevia or to taste
Instructions
- In a small saucepan, combine arrowroot, cinnamon, nutmeg and apple juice until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from heat and stir in stevia.
- Serve hot or cold. Refrigerate in an airtight container for 1-2 weeks.
Buffalo Sauce
A classic sauce for wings, made with coconut oil instead of butter.Yield about 1/3 cup sauce (enough to coat about 20 chicken wings)
Ingredients
- ½ cup Frank’s RedHot Sauce
- 2 Tbsp coconut oil
- 2 Tbsp mustard
Instructions
- In a large bowl whisk all ingredients until well combined.
- When chicken wings (or other protein) are cooked through, transfer to the large bowl and toss evenly. Serve immediately.
Sesame Ginger Sauce (for Chicken Wings)
Yield about 1/3 cup sauce, enough to coat about 20 wings
Ingredients
- ¼ cup sesame oil
- 2 Tbsp Bragg Liquid Aminos, coconut aminos or tamari soy sauce
- 2 Tbsp honey
- 1 2" piece ginger peeled and grated
- 2 garlic cloves grated
- ¼ cup toasted sesame seeds
- 6 green onions thinly sliced
- Red pepper or chili flakes to taste if you like a kick
Instructions
- In a large bowl, whisk together oil, Liquid Aminos, honey, ginger and garlic until well combined. Add the sesame seeds.
- When chicken wings are ready, transfer them to the large bowl and toss until evenly coated. Sprinkle with the sliced green onion and serve immediately.
Roasted Onion Salsa Verde
This makes a great topping for steak or chicken and is delicious mixed in with vegetables for some added flavor!
Ingredients
- ½ cup finely chopped shallots
- ¼ cup fresh lime juice
- ¼ cup red wine vinegar
- Salt and pepper to taste
- 3 large bunches green onions chopped
- 4 large cloves garlic halved
- ½ cup olive oil
- 1 bunch cilantro
- 1 bunch fresh flat-leaf parsley
- 2 Tbsp capers drained
Instructions
- Preheat oven to 350°F.
- In a medium bowl, mix the shallots, lime juice and vinegar; season with salt.
- Toss the onions and garlic with the oil on a large, rimmed baking sheet. Cover with foil and roast for 10 minutes. Transfer to a cutting board and finely chop.
- In a food processor, pulse the cilantro and parsley until finely chopped.
- Mix herbs, capers, onions and garlic into the shallots; season with salt and pepper to taste.
Roasted Parsnip Cream Sauce
Try this with Pork Chops or Chicken Cutlets.
Ingredients
- ½ lb parsnips peeled and cut into 1” pieces
- 1 large shallot thickly sliced crosswise
- 2 large cloves garlic smashed
- ⅓ cup olive oil
- ¾ cup sour cream see our anti-inflammatory recipe in Notes below
- 3 Tbsp fresh lemon juice
- ½ - ¾ cup hot water
- Salt and pepper as needed
Instructions
- Preheat oven to 425°F.
- Toss the parsnips, shallot and garlic with the oil on a large, rimmed baking sheet. Spread the vegetables out in a single layer. Roast until the parsnips are tender and light brown in spots, about 20-25 minutes.
- Scrape the vegetables and any juices into a blender or food processor. Add the sour cream, lemon juice and ½ cup hot water. Puree on high until smooth, about 1 minute. Add more hot water as needed to loosen the sauce. Season with salt and pepper if needed.
Notes
For our homemade sour cream recipe, click here!
Roasted Red Pepper and Tomato Sauce
Delicious with spiralized zucchini or other vegetables.
Ingredients
- 2 lbs cherry tomatoes halved
- 2 medium red bell peppers chopped to ½” pieces
- ½ cup olive oil
- 1 large clove garlic grated
Instructions
- Preheat oven to 425°F and line a large, rimmed baking sheet with parchment paper.
- Toss the tomatoes and peppers with oil on the baking sheet and spread in a single layer. Roast until the tomatoes are soft and juicy and the peppers are tender, 20-25 minutes.
- Top with the garlic. Using the back of a spoon or spatula, gently mash the vegetables so the tomatoes release their juices. If you like a smoother sauce, place everything in a blender or food processor and blend to desired consistency.
Dressings
Who’s hungry for a salad? Store-bought salad dressing is convenient, but in a matter of minutes, you can make a tasty and healthy anti-inflammatory one from scratch. NOTE: if the oil solidifies in the refrigerator, just leave it at room temperature for about 30 minutes before using.
- Blueberry Balsamic Vinaigrette
- Creamy Avocado Dressing (or Dip)
- Honey Mustard Dressing
- House Vinaigrette
- Lemon Pepper Marinade
- Pomegranate and Maple Vinaigrette
- Turmeric Tahini Dressing
Cumin Lime Vinaigrette
Ingredients
- ½ cup sunflower oil
- ¼ cup lime juice
- 2 tsp minced shallot
- ½ tsp toasted crushed cumin seeds
- ¾ tsp salt
Instructions
- Add all ingredients to an airtight bottle or jar and shake until well combined! Refrigerate for up to 2 weeks.
Fennel (or Dill) Vinaigrette
You can use fresh dill or fennel fronds to make this anti-inflammatory salad dressing. Serve it over a salad with shaved or sliced fennel for a super-fennel experience. It would also be delicious with a simple tomato and cucumber salad or used as a marinade for grilling fresh vegetables.
Ingredients
- ½ cup olive oil
- ¼ cup white wine vinegar
- 1 tsp minced garlic
- 1 tsp minced fresh dill or fennel fronds
- ½ tsp toasted crushed fennel seeds
- ¾ tsp salt
Instructions
- Add all ingredients to an airtight bottle or jar and shake until well combined! Refrigerate for up to 2 weeks.
Maple Balsamic Vinaigrette
Ingredients
- ½ cup olive oil
- ¼ cup balsamic vinegar
- 2 tsp minced shallot
- 1 tsp pure maple syrup
- ¾ tsp salt
Instructions
- Add all ingredients to an airtight bottle or jar and shake until well combined! Refrigerate for up to 2 weeks.
Mixed Herb Salad Dressing
Ingredients
- 6 Tbsp white wine vinegar or apple cider vinegar
- 6 Tbsp olive oil
- 2 Tbsp finely diced onion
- 1 tsp salt
- ½ tsp each dried chives, parsley and tarragon
- ½ tsp dill weed
Instructions
- Add all ingredients to an airtight bottle or jar and shake until well combined! Refrigerate for up to 2 weeks.
Olive & Orange Vinaigrette
Ingredients
- ½ cup olive oil
- ¼ cup fresh squeezed orange juice
- 2 tsp minced scallions
- 1 tsp minced pitted Kalamata olives
- ¾ tsp salt
Instructions
- Add all ingredients to an airtight bottle or jar and shake until well combined! Refrigerate for up to 2 weeks.
Sesame Ginger Vinaigrette
Ingredients
- ½ cup grapeseed oil
- ¼ cup rice vinegar
- 2 tsp minced scallions
- 1 tsp minced fresh ginger
- 1 tsp sesame oil
- 1 tsp honey
- ¾ tsp salt
Instructions
- Add all ingredients to a blender or food processor until smooth. Store in an airtight container in the refrigerator for up to 2 weeks.
Sherry Dijon Vinaigrette
Ingredients
- ½ cup olive oil
- ¼ cup sherry vinegar
- 1 tsp minced garlic
- 1 tsp Dijon mustard
- ¾ tsp salt
Instructions
- Add all ingredients to an airtight bottle or jar and shake until well combined! Refrigerate for up to 2 weeks.
Turmeric Vinaigrette
Ingredients
- ½ cup olive oil
- 2 Tbsp apple cider vinegar
- 1 Tbsp minced shallot
- 1 tsp fresh sage
- ½ tsp turmeric powder
- ½ tsp Dijon mustard
- Salt and pepper to taste
Instructions
- Add all ingredients to a blender or food processor until smooth. Store in an airtight container in the refrigerator for up to 2 weeks.
Dips
Herbed Yogurt Dip
This delicious anti-inflammatory dip is the perfect addition to any fresh vegetable platter.Serves 4-6
Ingredients
- 1 garlic clove
- 1 Tbsp fresh mint leaves
- 7 oz plain non-fat Greek or coconut yogurt
- 1 tsp fresh lemon juice
- ¼ tsp salt divided
Instructions
- Add garlic and mint to a mini food processor bowl. Pulse until roughly chopped. Scrape down sides; add yogurt, lemon juice and salt. Process on high until completely pureed.
- Transfer to a serving bowl, cover and refrigerate until ready to use.
Peach Salsa
Ingredients
- 2 large tomatoes diced
- 1 medium peach diced
- ½ small red onion diced
- ½ jalapeno seeded and finely chopped
- 1 small garlic clove finely chopped
- ⅓ cup cilantro roughly chopped
- ¾ tsp salt
- ¼ tsp powdered stevia
- ¼ cup olive oil
- ½ lime juiced
Instructions
- Combine all ingredients into a small bowl. Stir until well combined. Refrigerate until ready to serve.
Want free anti-inflammatory recipes, downloadable resources and efficiency tips and tricks from a professional chef? Of course, you do! Click here for the secret sauce!
If you’re interested in an anti-inflammatory lifestyle and more tips like this one, check out The Official Anti-Inflammatory Diet Masterclass. Or email us at info@VitalityConsultantsLLC.com for more details.
