Healthy Pantry Essentials: Six Healthy Sauces for Quick and Easy Dinners

As a registered dietitian (RD), one of the most frequent questions I get asked is ideas for healthy and convenient meals. In today’s world the truth of the matter is: unless cooking is a passion, it’s probably not on the agenda. I totally get it! That’s why I realize, more than ever, the importance of knowing which manufactured foods include wholesome, natural ingredients versus foods that include processed, artificial ingredients. My hope is that this post series will inspire others to seek out manufactured foods made of natural ingredients, as well as supporting companies with a mission for health and sustainability. In these posts I’ve done all the work for you by researching ingredient lists and nutrition facts, as well as making sure the products have amazing flavor. Sound amazing? Great!

Pantry Essentials: Healthy Sauces

Today is all about healthy sauces to keep in the pantry for quick and easy dinners. Sauces are incredibly helpful in transforming the simplest of foods into spectacular meals. For example, a favorite family dinner in our house is adding pesto sauce to pasta, white beans, artichokes, and sun-dried tomatoes. It’s easy, it’s healthy, it’s super quick, and it’s SO good. Quick and healthy meals are life savers for those busy weeks and these healthy sauces are just that.

So, without further ado, here is the list in an easy-to-read (and pinnable!) format:

six healthy sauces for quick and easy dinners

1. Soy Vay Veri Veri Teriyaki Sauce

Why I love it: contains all-natural and traditional teriyaki ingredients

Healthy Meal Idea: Vegetable Stir-fry

Combine cooked brown rice, cooked stir-fry vegetables, sliced tempeh or cubed tofu, scrambled eggs and teriyaki sauce in a skillet or wok and stir-fry until heated through.

2. 505 Green Chile Sauce

Why I love it: contains no added sugars and all-natural ingredients

Healthy Meal Idea: Burrito Bowls

Layer cooked brown rice, black beans, corn, and sautéed bell peppers and onion into bowls. Top with freshly diced tomatoes, guacamole, chopped cilantro and green chile sauce.

3. La Costena Chipotle Sauce

Why I love it: contains all-natural and traditional chipotle sauce ingredients

Healthy Meal Idea: Chipotle Chicken Fajitas

Marinate chicken with chipotle sauce and minced garlic. Toss frozen bell pepper and onion slices with a little canola or grapeseed oil, chili powder, and salt. Sauté peppers and onions in a skillet until cooked through. Add chicken, peppers and onions to corn tortillas and add favorite fajita toppings.

4. Thai Kitchen Red Curry Paste

Why I love it: contains all-natural and traditional Thai curry ingredients

Healthy Meal Idea: Thai Curry Bowls

Make a quick curry sauce by adding 2 tablespoons curry paste, 1 can coconut milk, 1 tablespoon sugar, and a dash of salt in a saucepan over medium-high heat. Whisk sauce ingredients together and let heat through. Meanwhile, sauté frozen stir-fry vegetables and cook rice. Layer each bowl with rice, vegetables, curry sauce, and freshly chopped cilantro or thai basil.

5. Victoria Trading Company Marinara Sauce

Why I love it: contains no added sugars and is made only with olive oil

Healthy Meal Idea: Quick Shakshuka 

Add marinara sauce (amount based on preference and number of people) to skillet over medium-high heat. Let sauce heat through, then add enough eggs for the number of people being served. Cover skillet with a lid and let eggs cook through until the whites are set and yolks are runny. Top with feta cheese and cilantro. Serve with toasted whole wheat pita bread.

6. Delallo Simply Pesto Sauce

Why I love it: contains no added sugars and is made only with olive oil

Healthy Meal Idea: Pesto Pasta with Artichokes and Sun-dried Tomatoes

Add pesto sauce to your choice of pasta and toss in sun-dried tomatoes, artichokes, and white beans.

Simple as that you guys! Now it’s time to go forth and conquer life and its never-ending responsibilities with these quick and easy dinners. Also, do you have any favorite healthy sauces? I would love to know! Leave a comment below and I would love to include it in an upcoming Healthy Pantry post.

*I did not receive any compensation for this post and all of the opinions expressed here are my own. I simply love these sauces and wanted to share them with you awesome readers!



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