Day 5: Upgrade Your Sauces and Dressings

Delicious and easy to make anti-inflammatory dressings and sauces!

Weil Nutrition Corner® Upgrade Your Summer Plate Day 5: Anti-Inflammatory Dressings and Sauces

Today, we’re talking sauces, one of the easiest upgrades you can make in your kitchen. Homemade sauces not only taste better, but also give you complete control over what goes in them. Many store-bought sauces contain added sugars, preservatives, and refined oils, which are often unnecessary. When you make them yourself, you can skip the extras and keep things simple, fresh, and nourishing.

Let’s take a look at:

• The healthy benefits of making your own sauces, dips and dressings

• Our go-to salad dressing formula

• Four sauce recipes

• Four dressing recipes

• A how-to video for homemade Asian Sauce!

The Benefits of Anti-Inflammatory Homemade Sauces and Dressings

Making your own sauces and dressings means:

• Fewer Additives and Preservatives. Store-bought dressings and sauces often contain preservatives (like sodium benzoate and EDTA), artificial colors (e.g., caramel coloring), and flavor enhancers.

• Less Added Sugars. Many commercial sauces and dressings, especially those labeled as "light," "fat-free," or fruity, contain added or artificial sugars. If you’re going to buy a sauce, make sure to look at the label for ingredients such as high-fructose corn syrup, cane juice, or maltodextrin, all of which are added sugars. Making your own allows you to skip the sugar altogether or control how much and what type of sweetener you’re adding (i.e., fruit juices and maple syrup instead of white sugar or artificial sweeteners).

• Less Sodium. Bottled dressings and sauces often pack 200-400 mg of sodium per tablespoon. The recommended Daily Allowance of sodium is 2,300 mg per day. By making your own, you can regulate how much salt you add and use herbs, lemon, vinegar, or umami flavors in lieu of salt.

• Healthier Fats. Many store-bought dressings and sauces use cheap, refined oils (like soybean or canola) that are high in omega-6s, which can be pro-inflammatory. By swapping in anti-inflammatory fats, such as extra-virgin olive oil or avocado oil, you can improve your overall health and adhere more closely to our recommended Anti-Inflammatory Diet.

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