A Guide to Feeding our Future

Archive for the ‘Sauces, Dips and Marinades’ Category

Lemon Terragon Dressing

By: Eva Gionet, RHN – Moncton, NB

The flavourful dressing for our Lima and Green Bean Salad – or any other salad you wish!

Yields: 1/3 cup


  • 3 TBSP lemon juice
  • 2 TBSP olive oil
  • 2 shallots, thinly sliced
  • 1 clove garlic, minced or pressed
  • 1 TBSP chopped fresh tarragon
  • grated peel of 1 lemon
  • ¼ tsp pepper


  1. In a small bowl or shaker, combine all ingredients and mix well.

Simple Cider Vinaigrette

By: Yvonne Barry-Belliveau, RHN – Dieppe, NB

“A simple and tangy vinaigrette!”


  • ¼ cup apple cider vinegar
  • 1 ½  TBSP maple syrup
  • 1 tsp dijon mustard
  • ½ tsp sea salt
  • fresh black pepper to taste
  • ¼ cup + 1 TBSP olive oil


  1. With blender, blend all ingredients except oil.
  2. Continue blending and drizzle in oil.
  3. Season to taste.

Caesar Salad Dressing

By: Dana Rourke, RHN – Kitchener, ON

A great, healthy alternative to a high-fat favourite!


  • 2 or 3 cloves of garlic, minced
  • 5 TBSP of water
  • 2 TBSP almonds
  • 2 TBSP Dijon mustard
  • 2 TBSP tamari (gluten-free)
  • 2 TBSP extra-virgin olive oil
  • 1 TBSP nutritional yeast flakes
  • 2 TBSP apple cider vinegar
  • 1 TBSP tahini
  • 1 TBSP lemon juice


  1. Blend all ingredients in food processor or high-powered blender and pour over lettuce.


Chili-Lime Rub

By: Jennifer Kavander, RHN, ROHP – Vancouver, BC

“Here’s a quick and easy way to add tons of flavour to chicken, salmon, or shrimp, without having to worry about planning way ahead and marinating for hours in advance.  This rub lends itself well to both the barbecue and oven.”

Quick tip:
To save time, mix together a large batch of the dry ingredients and store in a glass jar.  When you’re ready to go, measure out desired amount of dry spice mix, and stir in enough lime juice to form a paste.  Add a splash of hot sauce before rubbing onto meat or seafood.

Yield:  4-6 servings


  • 1 TBSP ground chili powder
  • 1 TBSP granulated garlic
  • ½ TBSP ground cumin
  • ½ TBSP ground coriander
  • ½ TBSP dried oregano flakes
  • ½ tsp fresh ground pepper
  • ½ tsp sea salt
  • splash of hot sauce
  • 2 limes, juiced
  • 1 – 1.5 lbs chicken, salmon, or shelled prawns


  1. Thoroughly combine dry ingredients in a bowl.
  2. Stir lime juice into dry ingredients, forming a paste.  Add hot sauce.
  3. Rub paste over chicken, salmon, or prawns, and marinate for 30 to 60 minutes.  To avoid mushy meat or seafood, avoid marinating for more than 60 minutes.
  4. Grill or bake as desired.