By Jessica A. Schreck, RD
Almost every type of cuisine has a sauce or two, maybe even a dozen that are typical and authentic to that food culture. But are all sauces created equal?
The answer is sadly no; some sauce are laden with calories and saturated fat while others are packed with flavor, vegetables and healthy fats.
I cannot begin to count how many clients tell me they can only eat their broccoli smothered in cheese sauce, or heavy creamy Alfredo several times a week. Sauces that have a first or second ingredient of butter or cream are high in saturated fat which is a “bad” fat linked to heart disease. There is nothing wrong with the occasional butter scampi and ala vodka but these are not good to have regularly and should be portioned appropriately. Moderation is key, salad is great but lathered in ranch dressing defeats the purpose. Don’t let these hijack your healthy meals with fat and salt.
Here are a few sauce ideas that are figure friendly and packed with good nutrition.
One of my go to sauces is pesto. Basil pesto, parsley pesto, cilantro, etc., you named the herb I’ve blended it with olive oil. Olive oil is an unsaturated fat which is considered heart healthy. When coupled with healthy herbs it’s a home run; not to mention simple as can be. Even make it ahead of time and freeze in ice cube trays.
Simple Basil Pesto
- 2 cups fresh basil leaves, packed
- 1/2 cup freshly grated Parmesan (optional)
- 1/2 cup extra virgin olive oil
- 3 garlic cloves, minced
- Salt and freshly ground black pepper to taste
Blend together in a food processor and can be served over whole wheat pasta, tossed with veggies, as well as over chicken or fish. For a zestier recipe leave out the cheese, add a chile, and try cilantro instead of basil.
Tomato sauces are an excellent way to sneak in those veggies, and making your own is a great way to control the added sugar and salt mixed in the jarred versions. When paired with a whole wheat pasta and a lean protein you are hitting all those important food groups while staying lean on fat and salt. The recipe below is filled with veggies that you or even your little ones won’t even notice. This too can be frozen and used another day.
Vegetable Ragu
- 1 tablespoon olive oil
- 1 Onion, diced
- 2 small Zucchini, chopped
- 2 small Summer Squash, chopped
- 1 medium Carrot, grated
- 2 medium sized Garlic Cloves, minced or pressed through a garlic press
- 1 {28 oz} large can Tomato Sauce
- 2 cans Diced Tomatoes
- 1 tablespoon fresh basil
- 1 teaspoon of Dried Oregano, or more to taste
- Salt and pepper to taste
Heat a tablespoon of olive oil and butter in a large, deep skillet on medium heat.
Sauté the onions, zucchini and yellow squash until soft and slightly golden. Add in all the vegetables in, including the carrot and the garlic. Cook for 1-2 minutes. Pour in the tomato sauce and the diced tomatoes. Season the sauce with the herbs, a little salt and black pepper. Stir, cover and reduce heat to simmer for 35-40 minutes.
Serve over pasta or be even more adventurous and try spaghetti squash. You can even add ground lean turkey or chicken sausage for those who can’t spare the meat.
Those are just a few ideas to get the creative sauces flowing. Simple rule of thumb for cooking and eating out, opt for vegetable or herb based sauces instead of cream.
Jessica Schreck is a Registered Dietitian and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at jas945@cornell.edu