Make your own healthy peanut sauce! - Drosspieren.nl
-
The Dutch love peanut sauce. Whether with a portion of fries, a skewer with satay or even a full Indonesian meal. A dollop of sauce seems indispensable on everyone's plate. And that's not so bad, is often the thought, because peanuts are quite healthy!
-
Unfortunately, it is not that easy, because peanut sauce usually contains a bit more than just peanut. And those other ingredients are a lot less responsible. How can you still enjoy your favorite sauce in a healthy way? Making your own peanut sauce is the solution! In this blog we will tell you all about it.
Peanut sauce from the supermarket?
-
If you eat peanut sauce regularly, you probably just get it ready-made from the supermarket. It's that easy, and it's so tasty. Unfortunately, it is not the wisest choice if you are trying to eat healthy! Peanut sauce from the supermarket often contains relatively few peanuts, and a relatively large number of artificially hardened trans fats, chemical fragrances, colors and flavors and salt.
-
11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
-
It is also shocking that some ready-to-eat peanut sauces contain no less than 25% sugar! Not exactly responsible, in other words. It is therefore better to ignore peanut sauce from the supermarket if you want to keep an eye on your health.
Peanut sauce healthy
-
Is peanut sauce unhealthy by definition? Absolutely not! The main ingredient - peanut - even has extensive health benefits. This legume, for example, improves digestion by supplying your body with all kinds of important minerals. In addition, it contains fiber, which is also useful for keeping your intestines healthy.
-
Because peanuts are full of antioxidants, they prevent all kinds of chronic diseases and may even contribute to cancer prevention. Cardiovascular diseases are also prevented.
-
5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
-
Not only do peanuts lower the amount of bad cholesterol in your body. They also contain a lot of protein, healthy fats and fiber that make you feel full. This reduces the chance that you will reach for sugary and high-calorie snacks. Consuming peanuts (in moderation) is therefore also a wise choice during a diet.
Make peanut sauce
-
A product based on peanuts could therefore have all kinds of great benefits. As long as they are not canceled out by other unhealthy ingredients. Now it is of course possible to buy expensive, organic peanut sauces. They usually contain less sugar and e numbers. But there is a cheaper and more fun option: make your own peanut sauce!
-
This is not only very fast, it is also a lot better than the ready-made alternative. It is best to make the peanut sauce a day in advance. The flavors of the different ingredients then merge better.
-
20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Peanut sauce recipe
-
A simple healthy peanut sauce is made as follows. Sauté 2 finely chopped garlic cloves and 1.5 cm finely chopped ginger in a tablespoon of coconut oil. After three minutes, add the following ingredients: 4 tbsp peanut butter (without additives), 1 tbsp honey, 1 tsp sambal, 1 dl tamari, 2 tbsp lime juice, 3 tbsp coconut milk and 6 tbsp water.
-
If the whole seems a bit too thick, add some more water, if it is too thin, you can let it thicken for a while. Make sure the sauce is warm, but not boiling. You can add some extra sambal if you like spicy food.
The rest of the meal
-
An important side note. No matter how healthy your peanut sauce is, it is always important to take into account the calories in it and the rest of the meal. Peanut sauce is often combined with fries, and that is where things soon go wrong again with good intentions.
-
In Dutch recipes Indonesian meals often consist to a large extent of white rice and fried food. Again not the very best choices. Try making an Indonesian vegetable dish instead. Or serve the sauce with homemade sweet potato fries. Making your own peanut sauce gives you real results!
-
In Dutch recipes Indonesian meals often consist for a large part of white rice and fried food. Again not the very best choices. Try to make an Indonesian vegetable dish. Or serve the sauce with homemade sweet potato fries. This way, making your own peanut sauce also gives you real results!