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5 Healthy Sauces for Grilling

The following recipes were provided by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.

I’m a big fan of homemade sauces, especially since they are so easy to prepare. Made from Fx friendly ingredients, these five sauces offer an extra boost of flavor to bring your meal together and add to the enjoyment of grilling. You can feel good about drizzling any one of them over grilled veggies, seafood or meat.

5 Healthy Sauces for Grilling Season
5 Healthy Sauces for Grilling

Ingredients

Spicy White BBQ Sauce

  • 1 cup Primal Kitchen avocado oil mayonnaise
  • ¼ cup Bragg apple cider vinegar
  • 1 Tbsp. fresh lemon juice
  • ½ Tbsp. Annie’s Organic Worcestershire sauce
  • 1 tsp. Heinen’s ground pepper
  • ½ tsp. sea salt
  • ¼ tsp. Heinen’s cayenne pepper
  • 1 tsp. Silver Spring horseradish

Pineapple, Cucumber & Red Onion Relish

  • 2 cups fresh pineapple, diced
  • 1 cup English cucumber, peeled and diced
  • ¼ cup red onion, diced
  • ¼ cup cilantro, chopped
  • Juice of 1 lemon (about ¼ cup)
  • 1 Tbsp. Heinen’s raw honey
  • 1 Tbsp. Heinen’s extra virgin olive oil
  • ¼ tsp. sea salt

Dairy-Free Basil Pesto

  • 3 cups Buckeye Fresh basil, large stems removed
  • ¼ cup walnuts, toasted
  • 1 garlic clove
  • 1 Tbsp. fresh lemon juice
  • 1 tsp. Bragg nutritional yeast
  • Sea salt and pepper, to taste
  • ½ cup Heinen’s extra virgin olive oil

Carrot Ginger Sauce

  • 1 large carrot, peeled and diced
  • 1-inch piece ginger, peeled
  • 2 Tbsp. Eden Organic Shiro Miso
  • 1 tsp. sesame oil
  • ¼ cup rice vinegar
  • ¼ cup Heinen’s extra virgin olive oil

Creamy Tahini Dressing

  • Juice of 1 lemon
  • ½ cup apple cider vinegar
  • ¾ cup SoCo tahini
  • 3 Tbsp. coconut aminos
  • 1 Tbsp. Heinen’s extra virgin olive oil
  • 6 garlic cloves

Instructions

For the Spicy White BBQ Sauce

  1. Add all ingredients to a medium-size bowl and mix until combined. Cover and chill until ready to serve.

For the Pineapple, Cucumber & Red Onion Relish

  1. Add all ingredients to a large bowl and mix until combined.

For the Dairy-Free Basil Pesto

  1. Place all ingredients, except for the oil, in a high-powered blender or food processor. Blend until smooth, about 30 seconds.
  2. Add the oil and blend until combined.
  3. Taste and add more salt and pepper, if desired.

For the Carrot Ginger Sauce

  1. Add all ingredients, except for the oil, to a high-powered blender or food processor. Blend until a paste forms.
  2. Add the olive oil and blend until smooth.
  3. Add salt to taste, if desired.

For the Creamy Tahini Dressing (The following recipe and photography was provided courtesy of Heinen’s Club Fx Recipe Developer and Food Photographer, Allianna Moximchalk from Allianna’s Kitchen.)

  1. Place all dressing ingredients in a high-powered food processor and blend until smooth. Allow the dressing to set in the fridge for an hour to firm up prior to serving.

Key Takeaway

Bottled sauces and marinades are known sources of added sugar, preservatives and other ingredients you didn’t bargain for. The beauty of taking a few extra minutes to prepare your own sauce is that you control what goes and what stays out. Happy grilling!

 

Melanie Jatsek, RD, LD
By Melanie Jatsek RD, LD
Heinen's Chief Dietitian, Melanie Jatsek, RD, LD believes that the answer to a strong, healthy and vibrant body lies within. She graduated cum laude from the University of Akron, earning a degree in Nutrition & Dietetics and has over 20 years of experience in wellness program development, health coaching and professional speaking. As a published author of three books and registered dietitian for Heinen’s, Melanie offers programs, services and tools to help Heinen’s customers take inspired action to build the healthy body they were meant to live in without giving up their favorite foods.

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