Sauces
Healthy sauces can be tricky to buy ready-made (as they are often full of sugar), so I generally find it easier to make my own. Everyone has their own unique tastes and preferences – that's why all my recipes allow you to swap in your favourite flavours and ingredients with just a little bit of guidance.
You could add any of these sauces to the wraps recipes, serve them alongside a main meal, or drizzle them over your lunch box. Whatever you do, you are nourishing your body with healthy ingredients.
Each of these recipes is enough for 3–4 people, but any leftovers can be stored in the fridge for 3 days.
Kale & Walnut Pesto
This rich, zingy pesto is packed full of nutrient-rich dark greens, with walnuts providing those essential omega-3s. Pecorino is of course made with sheep’s milk. All the good stuff! The recipe here will make one jar, which should keep, sealed, in the fridge for up to a week.
100g walnuts
250g curly kale, any thick woody stems removed, leaves roughly chopped
50g pecorino cheese, grated
2 cloves of garlic
juice and zest of ½ a lemon
3 tbsp cold-pressed rapeseed oil
salt and pepper
- Put a pan on a low-medium heat and add the walnuts. Toast for a couple of minutes, stirring occasionally, until they colour ever so slightly and smell fragrant and nutty. Remove from the heat immediately and leave to cool.
- Put the kale, pecorino, garlic, lemon zest, oil and walnuts into a food processor or small hand mixer and blend. Add the lemon juice a splash at the time until it reaches the right sauce-y but not too runny pesto consistency. Season with salt and pepper to taste.
Tzatziki
350ml goat’s milk yoghurt
1 cucumber, chopped very finely
2 cloves of garlic, crushed
1 tbsp extra virgin olive oil
a handful of fresh herbs, such as mint or dill, roughly chopped
a pinch of salt and pepper
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, and season with salt and pepper to taste.
Raita Cucumber Sauce
1 cucumber, chopped very finely
1 tsp cumin seeds, crushed in a pestle and mortar (if you don’t have a pestle and mortar, place them on a stable chopping board, place a heavy pot on top of them and slowly move it over the seeds).
400ml goat’s milk yoghurt
2 tbsp fresh coriander
a sprinkle of ground cayenne pepper
salt and pepper
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, and season with salt and pepper to taste.
Turmeric Yoghurt Sauce
250ml goat’s milk yoghurt
1 teaspoon fresh turmeric, grated
½ a clove of garlic
1 tsp organic raw honey
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, and season with salt and pepper to taste.
Yoghurt Pesto Sauce
150ml goat’s milk yoghurt
150g pesto (jarred is fine, just check the ingredients: there should be no hard cow’s cheese and less than 5g sugar per 100g)
1 tsp organic raw honey
salt and pepper
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, and season with salt and pepper to taste.
Avocado Sauce
4 tbsp extra virgin olive oil
1 clove of garlic, crushed
1 tsp pine nuts
1 avocado, peeled and flesh mashed
salt and pepper
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, then add a little water until it has a thick but sauce-like consistency. Season with salt and pepper to taste.
Fresh Salsa
3 regular tomatoes, chopped
½ a red onion, chopped
1 clove of garlic, chopped
1 tbsp rice wine vinegar
½ tsp paprika
salt and pepper
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, and season with salt and pepper to taste.
Ginger & Herb Dressing
This dressing will keep in the fridge for up to a week.
1 clove of garlic, chopped
a medium knob of ginger, grated
½ a shallot, finely chopped
½ a red chilli, deseeded and chopped
juice of 1 lemon
25g mix of fresh parsley and dill
240ml extra virgin olive oil
salt and pepper
- Put all the ingredients into a blender (or a large bowl if you are using a hand blender).
- Blitz to combine, and season with salt and pepper to taste.