10 Healthy Sauces Ideal for Weight Loss

Posted June 4, 2018 in Food, Recipes No Comments »

Delicate, spicy, fruity – our sauces will make your dishes extremely delicious and healthy.sauce recipes

  1. Delicate sauce with feta cheese

Calories: 83 kcal in 100 g.

Tastes with: sandwiches and salmon.


  • 50 g of feta cheese;
  • 1 glass of yogurt;
  • 1 fresh or canned cucumber;
  • a little dill.


Blend all the ingredients. Use yogurt to adjust the thickness to your personal preference. The sauce will taste better chilled. Dill can be replaced with any other greens. A great option if you and your partner prefer healthy food.

  1. Apple sauce with curry

Calories: 65 kcal in 100 g.

Tastes with: meat, poultry, vegetables.


  • 1 apple;
  • 200 g of yogurt;
  • 1 teaspoon of curry.


Grate an apple, mix it with yogurt and curry. You can use the ready-made apple puree, but it can contain sugar, so watch the calories. You may serve it for any occasion, even if you cook a forgive-me-dinner to continue a relationship after cheating.

  1. Ranch sauce

Calories: 90 kcal in 100 g.

Tastes with: potatoes, meat.


  • 125 ml buttermilk;
  • 125 ml of sour cream;
  • 50 g of chives;
  • 10 g of green onion;
  • 1 clove of garlic;
  • 1 teaspoon of dried mustard;
  • 2 teaspoons of apple vinegar;
  • dried or fresh herbs;
  • pepper and salt.


In the original version, they use mayonnaise instead of sour cream. Chop onion and garlic, pour buttermilk and sour cream, add the remaining ingredients and mix. Best used during a more hearty meal, perhaps the evening after an intermittent fast. 

  1. Yogurt dressing with mustard

Calories: 61 kcal in 100 g.

Tastes with: salads, vegetables, meat.


  • 250 ml of yogurt;
  • 1 teaspoon Dijon mustard;
  • 1 teaspoon of apple vinegar;
  • a pinch of dried dill and parsley.


You can make it even without a blender. It’s enough to mix all the ingredients up. An easy recipe to impress your date.

  1. Green cream sauce

Calories: 63 kcal in 100 g.

Tastes with: pasta, toasts, and sandwiches.


  • 100 g of green peas;
  • 1 fresh cucumber;
  • green onions;
  • 1 glass of yogurt.


Blend vegetables, mix it with yogurt. Add a tablespoon of chili if you want to make it hot. Nicely used as a quick snack dip for those Neflix and chill occasions. 

  1. Lemon-honey dressing with vinegar

Calories: 71 calories in 100 g.

Tastes with: vegetable salads with lots of greenery, fish, seafood.


  • 25 ml of lemon juice;
  • 2 teaspoons of honey;
  • a few drops of wine vinegar;
  • salt.


Make this sauce right before serving, mixing all the ingredients. Honey does not belong to dietary products, but it will not hurt in small amounts. When you and your significant other both have weight loss goals, this one will spruce up your healthy salads and veggies nicely. 

  1. Chickpea sauce

Calories: 80 kcal in 100 g.

Tastes with: wheat and rice noodles, meat, sandwiches.


  • 100 g of boiled chickpeas;
  • 1 tablespoon of lemon juice;
  • 100 ml of orange juice;
  • dry or fresh grated garlic;
  • salt, pepper.


Grind everything in the blender adding some water. Quick and easy supplement for lunchtime work meals.

  1. Spicy chutney

Calories: 58 kcal per 100 g.

Tastes with: rice, tofu, stewed beans.


  • 300 g of onion sweet or semisweet;
  • 250 g of apples;
  • ¹ / ? teaspoon of olive oil;
  • 45 g of lime;
  • 15 g of ginger root;
  • 1 chili pepper;
  • 6 cloves of garlic;
  • cinnamon, nutmeg, black pepper.

If you want to get a yellow-green chutney, choose white onions and green apples, if you want to make the sauce red – blue onions and red apples. Another brilliant, complex sauce to impress your friends. 


Chatney is a famous Indian sauce with an unusual sweet-spicy taste. Cut the onions and garlic. Put into the saucepan, add olive oil. Cover and let it simmer over low heat.

Cut the apples and lime together with the peel. Add the fruits to the saucepan. Chop the ginger, chili and, together with the spices, put it in the saucepan. You can add a little salt or sugar to the sauce.

Cook the chutney for about an hour on low heat. If the mixture thickens during the cooking, add some water. It will suit your romantic dinner perfectly.

  1. Salsa

Calories: 24 kcal in 100 g.

Tastes with: Mexican food, meat.


  • 500 g of ripe tomatoes;
  • 1-2 chili peppers;
  • 4 cloves of garlic;
  • 10 g of onions;
  • 40 ml of lemon or lime juice;
  • 50 g fresh cilantro;
  • seasoning – to taste.

Spicy foods help boost your metabolism for increased fat loss benefits.


Clean tomatoes from the stems. Boil the water in a saucepan and dip tomatoes into it for a couple of minutes. Then put them in cold water, wait until they cool down, and peel them off.

Chop the flesh of tomatoes, onions, and garlic. Squeeze out lemon or lime there. Peel off the seeds and chop the chili. Add chopped herbs and spices to the sauce. Cool it down.

  1. Sweet and sour sauce

Calories: 75 kcal in 100 g.

Tastes with: Asian dishes, fried vegetables, rice.


  • 200 ml of pineapple juice;
  • 60 ml of water;
  • 3 tablespoons of tomato paste or sauce;
  • 2 tablespoons of vinegar;
  • 1 tablespoon of soy sauce;
  • 1 tablespoon of cornstarch.


Mix the juice, water, vinegar, soy and tomato sauces in a saucepan. Heat the mixture over medium heat for 5 minutes, constantly stirring.

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