A Guide to Feeding our Future

Archive for the ‘Sauces, Dips and Marinades’ Category

Bruschetta Mix

By: Ian Fleming, RHN – Moncton, NB

Use as a topping on your favorite baguette, crackers, or in dinner recipes to top pizza, pasta, chicken or fish!


 Yields: 3 cups


  • 2 cups Roma tomatoes, small dice
  • 1/2 cup red onion, small dice
  • 1/2 cup bell pepper, small dice
  • 2 cloves garlic, minced
  • 1 bunch basil, chopped
  • 1 TBSP red wine vinegar
  • 2 TBSP balsamic vinegar
  • 3 TBSP olive oil
  • Salt and pepper to taste


  1. Combine all ingredients and refrigerate overnight.

*Variation: To make salsa, add cilantro, jalapeno and lemon or lime juice.


Raw Cranberry Sauce

By: Natasha Barber, Student of Natural Nutrition – Langley, BC

Not just for turkey! This is so delicious you can even eat it as a spread on toast or rye crisps!

raw cranberry sauce


  • 1 orange, peeled, sliced, seeds removed
  • 1 lemon, peeled, sliced, seeds removed
  • 5 dates, pitted and chopped
  • 2 cups fresh, organic cranberries
  1. Blend orange, lemon and dates in food processor.
  2. Add cranberries and process until coarsely chopped.
  3. Serve!

Black-Eyed Pea Dip

By: Deloris Del Rio, Student of Natural Nutrition – Quebec, QC

A flavourful party dip that’s also low in fat and high in protein and fibre. Great served with pita chips, rye crackers, raw veggies – or any combination of party dippers!


  • 2 cups cooked (or canned) black eyed peas
  • ¼ cup ground sunflower seeds (can use a coffee grinder)
  • 1 TBSP garlic, roasted
  • 1 TBSP onion, roasted
  • 2 TBSP finely chopped fresh herbs (I like to use parsely (Italian flat leaf), basil, and thyme)
  • 1 tsp Himalayan or sea salt
  • 1 tsp coarsely ground black pepper
  • olive oil (as needed)


  1. Place all ingredients in a good blender.
  2. Purée until smooth, adding oil as needed to make a smooth, but thick mixture.
  3. Scrape out of the blender, place in serving bowl.
  4. Garnish with a few roasted sunflower seeds, some fresh herbs and a drizzle of olive oil.

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.