Healthy Sauces from Around the World

Sauces used for dipping, spreading, and marinating can sometimes be full of ingredients that aren’t the healthiest. Here are some recipes from around the globe that are sure to satisfy your family’s palate and nutritional needs.

CHIMICHURRI is a sauce that can be found in many dishes from Argentina. It’s a great dipping sauce for bread, as well as a traditional marinade for “Gaucho-style” steak and potatoes. It’s rich in herbs, garlic, and olive oil making it a heart-healthy topping or marinade to all veggies and proteins.

1 cup chopped parsley

4 minced cloves of garlic

1 tsp. sea salt

½ tsp. fresh ground pepper

½ tsp. chili pepper flakes

1 tbsp. fresh oregano leaves

2 tbsp. minced shallot

¾ cup olive oil

3 tbsp. red wine vinegar

3 tbsp. fresh lemon juice

Place all ingredients in a food processor, so it chops up nicely—but don’t puree! Muy bien!


CUCUMBER RAITA is a flavorful sauce from India that’s often used with grilled proteins, rice, couscous, and potatoes. But also feel free to dip some naan (yummy Indian bread) into the raita as a healthy snack.

1 cup grated cucumber (you will have to squeeze the water out of the cucumber while grating to get the pulp into your measuring cup)

2 cups plain low-fat yogurt

1 minced garlic clove

1 tsp. chopped cilantro

½ tsp. salt

Mix all the ingredients together in a bowl (by hand) and your raita is ready to be dipped into or to be spread on top of your main meal foods.


GREMOLATA is a sauce from Italy. Instead of buttering your bread, you can use gremolata as a dip. Mostly, however, this sauce is sprinkled on your grilled proteins directly after they’ve been cooked.

1 small bunch of chopped parsley leaves

1 lemon- just the grated rind

1 clove garlic finely chopped

Mix the three ingredients and you’ve got your gremolata. Buon apetito!


TZATZIKI is a super heart-healthy sauce that comes from Greece. Mediterranean culture seems to understand which foods keep us healthiest. It’s delicious for pita dipping or spread on proteins/meats and potatoes.

2 cucumbers peeled, seeded, and finely chopped

½ diced white onion

1 seeded and diced tomato

2 cups plain Greek yogurt

1 tbsp. fresh lemon juice

1 tbsp. olive oil

½ tsp. salt

½ tsp. dill

1 tsp. chopped oregano

1 clove minced garlic

Mix all ingredients. Sauce is ready. Opa!

The above recipes are sure to delight your taste buds and keep your waistline in line. Just make sure that what you’re using to dip is also a healthy option. A Paleo or gluten-free bread is a decent choice. Even better: raw veggies like carrots, celery, broccoli, and jicama will all work well with the above sauces.

The bottom line is that you can eat well nutrition- and health-wise without sacrificing deliciousness. Most fun is that you can experience different flavors from around the world. Eat well and enjoy!

CanaGel Melts

Dressings to Keep You Fit and Healthy

So often we feel like we’re eating well because we’ve ordered a healthy salad with organic greens and protein. But, alas, once you’ve dumped that processed, creamy ranch, blue cheese, or Caesar dressing on top, you’ve added unhealthy ingredients and a ton of bad fat.

Just because some dressing out of a bottle or a squeeze pouch may be unfitting, it doesn’t mean you have to avoid adding flavor and fun to your salads, chips, snacks, and dipping veggies. Below we’ve compiled some nutritious and delicious recipes. Now you can enhance your healthy plate without guilt or concern.

Fresh Raspberry Vinaigrette (serves 6)

6 tablespoons organic olive oil

1/8 cup apple cider vinegar

½ teaspoon sea salt

1 tablespoon honey or coconut nectar

½ teaspoon dried basil

¼ fresh or frozen raspberries

1/8 cup water

Place all ingredients in blender until desired consistency is reached. This dressing pairs beautifully with a salad containing greens, fresh fruits, and nuts.

Green Goddess

1 avocado

2 tablespoons olive oil

1 tablespoon apple cider vinegar

1 tablespoon lemon juice

½ teaspoon oregano, basil mix

½ teaspoon sea salt

3 drops stevia or ½ teaspoon honey

1 cup water

Blend all ingredients until desired texture. This dressing rocks on a bed of mixed leafy greens with tomatoes, carrots, and mushrooms.

Balsamic and Maple Drizzler

¼ organic olive oil

2 teaspoons balsamic vinegar

1 teaspoon Dijon mustard

1 tablespoon pure maple syrup

salt and pepper to taste

Combine ingredients in bowl and wisk thoroughly. Lovely dressing for a field green salad with hard-boiled egg.

Creamy Avocado Toss

1 avocado

3 tablespoons olive oil

1 tablespoon lemon juice

½ cup water

¼ teaspoon sea salt

¼ teaspoon black pepper

Blend ingredients in a processor until smooth and creamy. This dressing is great for dipping as well as tossing into a baby kale salad with red onions and olives.

Tamari and Sesame

½ cup organic olive oil

2 tablespoons apple cider vinegar

2 tablespoons honey

½ tablespoon Dijon mustard

½ tablespoon tamari

1 tablespoon poppy seeds

1 tablespoon sesame seeds

1 teaspoon sea salt

¼ teaspoon black pepper

½ minced white onion

1 minced garlic clove

Whisk ingredients together in a bowl. This dressing offers a Asian flair to any salad. It’s also delicious as a sauce for grilled seafood.

Garlic Lemon

½ cup organic olive oil

1 lemon (all juice from squeezing)

3 shopped garlic cloves

½ teaspoon sea salt

¼ teaspoon ground pepper

Place ingredients in a processor and blend until completely smooth. This is quick, simple, favorite, and can be stored in the fridge for many uses.

Creamy Onion Dip or Dressing

1/3 cup organic olive oil

2 tablespoons chopped red onion

¼ cup apple cider vinegar

1 tablespoon agave

1 teaspoon mustard powder

½ teaspoon sea salt

Blend all ingredients together until creamy. This is a satisfying dressing in a salad that contains proteins like fish or beans.

No need to eat your veggies plain. Try some of these recipes and introduce them to your kids and friends. It will entice others to eat healthier too!  Enjoy. For other recipes and food tips, check out