Pestos, Dips & Sauces

Vegetables Fruit Sauce

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A vegetable fruit sauce is a perfect muse for bringing out your culinary creativity using your favorite fruits, nuts, veggies, spices, and anything else you can imagine adding. The key thing to consider is the taste you are looking to achieve as well as the texture.

Very easy and quick to prepare, this vegetable fruit sauce is mild and spicy at the same time with a perfect tangy and umami flavor from the blend of the fruits and vegetables. This makes it a delicious drizzle for fried foods, salads, and even a wonderful secret ingredient for your signature stew recipe. The basic ingredients you require to prepare a sauce are oil, a cream base, a sweetener if required, tangy flavor, salt, etc.

With plant-based nutrition and the pursuit of a healthy lifestyle catching on,  the need to create your own sauces vis a vis buying the store-bought variety becomes the obvious choice. This is because you are going to be in control of each ingredient that goes into your sauce. What you buy in the supermarket often comes with a lot of added sugar, preservatives, and chemicals aimed at making them taste sweet and provide them with a longer shelf life.

This recipe features kale, celery, apple, pineapple, coriander and lemon that provide your body with pure nutrition. These fruits, veggies and herb are rich in vitamin C that strengthens your immunity. They are also rich in fiber that aids the digestion process, helps bind toxins and eliminate them through waste and also keeps you full longer and thus aiding in weight loss.

Kale and celery are rich in folate and antioxidants. Apples and pineapple also contain antioxidants and phyto-nutrients that have anti-cancer benefits and fighting off free radicals that have the effect of cellular damage. Eating this sauce raw provides the highest quality of nutrition as they are not denatured by heat. All the natural nutrition from the fruits and vegetables make this sauce very good for your skin, gut health, and not to mention the fresh taste it adds to your foods. Enjoy!

Vegetables Fruit Nut Mix

By Chloe Benjamin Serves: 4
Prep Time: 10 min Cooking Time: 0 min Total Time: 10 min

Sweet, slightly spicy, tangy with a subtle umami flavor, this healthy, simple, and tasty vegetable fruit sauce is going to change your food game when it comes to fried foods and snacks, salads, and stews.

Ingredients

  • 2 kale leaves
  • 1/4 pineapple, peeled
  • 1 apple
  • 2 stalk of celery
  • 10 sprigs of coriander leaves with roots
  • A pinch of salt to taste
  • Dash of Black or White Pepper
  • Juice of 1/2 a lemon
  • 1/4 cup coconut oil, or use any oil of choice

Instructions

1

Peel the pineapple and dice it into cubes.

2

Wash and chop all veggies, fruits.

3

Drop into a mixer or blender and whisk it until smooth.

4

You can garnish with cherry tomatoes, nuts, or fruits.

5

Use it as a dip, sauce, or spread.

Nutrition

  • 182 Calories
  • 16.5g Carbohydrates
  • 13.8g Fat
  • 1.8g Fiber
  • 1.3g Protein
  • 11.8g Saturated fat
  • 58mg Sodium
  • 10.2g Sugar

Notes

Instead of using kale leaves, use zucchini, steamed broccoli, pumpkins, sweet potatoes, or carrots.

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