How to Make Food Prep Easier

The first step to making food prep a successful adventure, is to actually enjoy the food you are eating! Protein and veggies can be bland and unappealing but with a little sauce (everything’s better when it’s saucy, right? 😉 they can become an exciting and flavorful meal. Below are three sauces recipes to dress up your healthy foods. 

Satay Sauce (great for stir-fry)

  • 14 oz. coconut cream or coconut milk
  • 1 red chili pepper, deseeded and finely chopped
  • 1 garlic clove, minced
  • ¼ cup coconut aminos or Bragg’s liquid aminos
  • 13 cup peanut butter or nut butter of choice
  • salt and pepper
  • Mix the ingredients in a small saucepan and bring to a boil. Let simmer on low heat for 5–10 minutes until the sauce is of desired consistency. This recipe was adapted from

Romesco Sauce (good for fish, grilled meets, salads and egg dishes)

  • 6 oz. canned roasted red peppers, drained
  •  cherry tomatoes
  • 3 oz. almonds
  • ¼ cup fresh parsley
  • ¼ cup olive oil
  • 2 tbsp lemon juice
  • 1 garlic clove
  • salt and pepper, to taste
  • Mix all the ingredients in a blender or food processor. Add more oil if you prefer a thinner sauce. This recipe is from

Healthy Salad Dressing

So the problem with salad is that it’s pretty unsavory without some sort of dressing and most salad dressings are loaded with a bunch of processed ingredients. Skip the processed junk, save money and make your own. It’s so simple! 

  • 1/2 c. organic extra virgin olive oil
  • 1/4 c. balsamic vinegar
  • 2 teaspoons local honey
  • garlic powder
  • onion powder
  • oregano
  • Celtic or Himalayan sea salt
  • In a bottle and shake vigorously, voila Italian vinaigrette, just minus the questionable stuff. This recipe is from my Mama 🙂


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