Pestos, Dips & Sauces

Vegetable Fruit Sauce

Name: Vegetable Fruit Sauce
Prep time: 10 min
Total time: 10 min
Yield: 4 servings
Ingredients: 2 kale leaves; 1/4 pineapple; 1 apple; 2 stalks of celery; 10 sprigs of coriander leaves with roots; A pinch of salt to taste (original: A pinch of salt to taste); Black or white pepper, to taste (original: Black or white pepper, to taste); Juice of 1/2 a lemon (original: Juice of 1/2 a lemon); 1/4 cup coconut oil (or any oil of choice)

By Dada Shivananda

With plant-based nutrition on the rise, making your own sauces instead of buying store-bought versions has become an obvious choice. Commercial sauces often contain added sweeteners like corn syrup, preservatives, and chemicals designed to enhance flavor and prolong shelf life. Making your own sauce gives you control over every ingredient and provides a more satisfying meal experience.

This recipe is a versatile sauce that combines your favorite fruits, vegetables, nuts, spices, and more. When preparing the sauce, consider the balance of taste and texture you wish to achieve. Essential ingredients include oil, a creamy base, a sweetener if desired, tangy flavor, and salt. Start with small batches to experiment and perfect your flavor before scaling up.

Very easy and quick to prepare, this vegetable fruit sauce offers a mild spicy kick balanced with tangy and umami flavors from the blend of fruits and vegetables. It makes a delicious drizzle for fried foods, salads, or even the secret ingredient in your signature stew.

What you often find in supermarkets is a product filled with added sugar, preservatives, and chemicals designed to enhance sweetness and extend shelf life. This recipe features kale, celery, apple, pineapple, coriander, and lemon, providing pure nutrition. These fruits, vegetables, and herbs are rich in vitamin C for immunity, fiber for digestion and detoxification, and antioxidants that aid in overall health.

Kale and celery offer abundant folate and antioxidants, while apples and pineapple provide phytonutrients with anti-cancer benefits and free radical protection. Serving this sauce raw ensures you receive the highest quality nutrition, as cooking can diminish some natural benefits. Enjoy the fresh taste and the boost in skin and gut health it offers.

Nutritional Benefits: Kale is a fibrous green leafy vegetable that promotes excellent digestion and is a great source of prebiotics, feeding the beneficial bacteria in your gut. It provides Vitamins A and C for skin, eyesight, and enhanced immunity, as well as calcium for strong bones, sulfur, and fiber that support liver detoxification. Pineapple contributes abundant antioxidants, vitamins, fiber, and minerals, while apple, celery, coriander, lemon, and coconut oil supply phytochemicals, fiber, and healthy fats. Together, these ingredients work to protect your body, improve digestion, stabilize blood sugar, and help assimilate nutrients effectively.