do you know of any? …
Probably marinara sauce.
hot sauce, is healthy is boost metabolism.
It depends what you want from a sauce and what you mean by healthy. If you are wanting a gravy that is fat free us Wondra or corn starch to thicken any base flavor. If you want a cream sauce you can use a little milk and Wondra. If you want stirfry sauce you can use corn starch and low salt soy sauce. If you want spaghetti sauce you can use low salt marinara sauce coupled with diced tomatoes and finely diced veggies like squash, spinach, onion, garlic, carrot, and even broccoli. I’m not sure what sauce you want. But those are a few.
I find that Passata sauce is relatively healthy as it’s just tomatoes sieved. You can then add salt, pepper and other herbs and spices for flavour.
Depends on what you mean by healthy. You can have fat free sauces, low sodium sauces, sugar free sauces, etc. I don’t think any one sauce has all of those things, and if it did it would probably taste bad. Mustard and garlic based sauces would probably pack the most flavor in for the lowest calorie cost. If you want a tomato sauce that is low on added sugars, you have to make it yourself. The preserving process requires sugar to be added to the tomato sauce, to balance out the citric acid used to preserve it.
I really like a combination of plain Greek yogurt, fresh minced garlic, lemon juice, and olive oil. It makes a tasty Mediterranean sauce that goes well on lots of dishes. There is a similar vegan version that I make using tahini instead of yogurt. I use it as a salad dressing.
You’d be looking for sauces that are low in sugar, fat, and starch.
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