Satay Sauce: A Wholesome and Flavorful Dip

This delightful recipe brings a healthy twist to the classic Southeast Asian condiment, combining rich flavours and nourishing ingredients to create a creamy, aromatic dipping sauce that can complement a variety of dishes. With the richness of peanut butter at its base, this sauce is enhanced by fresh ingredients such as lemon juice, ginger, and garlic, providing a bright and savoury balance. The addition of dates lends a natural sweetness, while spices like cinnamon, cumin, and coriander impart warmth and depth.

Incorporating vegetables such as tomato (or Capsicum, aka bell pepper) and carrot adds vibrant colour, texture, and nutrition to the sauce, making it not only flavourful but also wholesome. Optional ingredients like kaffir lime leaves and curry leaves introduce an extra layer of aromatic complexity, typical of many traditional Asian cuisines.

Ingredients Overview

• Peanut Butter: Provides richness and healthy fats, serving as the main base of the sauce.
• Lemon Juice: Adds acidity and brightness, ensuring a balanced flavour profile.
• Pitted Dates: Naturally sweet, they eliminate the need for refined sugars while enhancing their nutritional value.
• Fresh Ginger and Garlic: These aromatic ingredients are packed with health benefits and lend bold flavours.
• Chilli to Taste: Adds heat and can be adjusted according to personal preference.
• Cinnamon, Cumin, Ground Coriander, Star Anise: This spice mix brings warmth and complexity that elevate the sauce’s flavours.
• Onion Powder & Garlic Powder: Enhance the savoury notes and overall depth of flavour.
• Tomato or Bell Pepper, Carrot, and Cooked Potato: Nutrient-dense vegetables that contribute vitamins, minerals, and fibre.
• Kaffir Lime Leaves and Curry Leaves (optional): Exotic additions that impart aromatic qualities to the sauce.

Health Benefits

1. Rich in Healthy Fats:
   • Peanut Butter offers monounsaturated fats, which can help maintain heart health by reducing bad cholesterol levels when consumed in moderation.
2. Natural Sweetener:
   • Pitted Dates provide natural sweetness plus essential nutrients such as fibre, potassium, and antioxidants, supporting digestion and heart health.
3. High in Vitamins and Antioxidants:
   • Fresh Vegetables like tomatoes, carrots, and peppers are excellent sources of vitamins A and C, potassium, and dietary fibre, promoting overall health and bolstering the immune system.
4. Anti-Inflammatory Properties:
   • Ingredients like ginger and garlic are known for their anti-inflammatory properties, which can help reduce inflammation in the body and support immune function.
5. Spices with Health Benefits:
   • Cumin, coriander, and cinnamon contain antioxidants and have been linked to improved digestion, metabolic health, and reduced inflammation.
6. Supports Digestive Health:
   • The fibre from dates and vegetables helps maintain digestive regularity and feeds healthy gut bacteria, promoting a healthy microbiome.
7. Customizable Nutrition:
   • This sauce can easily accommodate various dietary needs (vegan, gluten-free) and allows users to add more veggies or spices according to personal health goals.
8. Low in Refined Sugars:
   • The absence of refined sugars makes this sauce a healthier alternative to many commercial sauces, helping to maintain stable blood sugar levels.
9. Versatility:
   • Use it as a dip, marinade, or dressing, ensuring you can incorporate it into various meals for added nutrition and flavour without being monotonous.

This Satay Sauce recipe is not just a condiment; it’s a nutritious powerhouse that brings vibrant flavours and health benefits to your dishes. Easy to prepare and full of wholesome ingredients, it satisfies cravings for something savoury and slightly sweet, all while supporting your overall wellness. Whether drizzled over grilled veggies, served as a dip for fresh snacks, or used as a dressing in wraps and salads, it promises to enhance your culinary experience while nourishing your body.

Satay Sauce

Dr Peter Johnston

Satay Sauce is a rich and creamy peanut-based sauce that hails from Southeast Asia, known for its irresistible combination of savoury, sweet, and slightly spicy flavours.

Whether drizzled over skewers or used as a marinade, Satay Sauce is a deliciously nutty addition that enhances any dish with its delightful taste and aromatic appeal.

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Course Sauce

Ingredients

  

• 2 tbsp peanut butter
• 2 tbsp lemon juice
• 8 pitted dates
• 2 tsp fresh ginger
• 1-2 cloves garlic
• chilli to taste
• 1 tsp cinnamon
• 1 tsp cumin
• 1 tsp ground coriander (cilantro)
• 1 star anise (or ½tsp ground star anise), or ½ tsp aniseeds or fennel seeds
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 med tomato or capsicum (bell pepper)
• 1 sml carrot raw
• 1 sml cooked potato
• 1-2 cups water start with one and add more water if mix is too thick when blended
• 2 kaffir lime leaves Optional (available from Indian or Asian groceries)
• 6-10 curry leaves Optional (available from Indian or Asian groceries)

Instructions

 

• Blend all ingredients well in blender/nutribullet or similar.
• Great on stir fried veges, baked potatoes/sweet potatoes, baked or steamed veges.
• Will keep in the fridge for 5 days.
• The peanut butter is energy dense but this is diluted out a bit with the added veges. These also add more great nutrients and fibre.

  The desired flavour should be a blend of sour (lemon), sweet (dates) and hot (chilli). So please feel free to adjust ingredients to optimise flavour to your taste. It shouldn’t need any salt. But at a pinch, you could add 1 tsp miso or soy sauce.

Keyword plant-based, satay, sauce, vegan, wfpb

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