Spice Up a Simple Meal

A friend recently shared a recipe with me that will spice up just about any meal. It takes nothing to whip up, it’s healthy and pairs easily with any type of protein or vegetable – intrigued?

It’s an Asian Almond Butter Sauce that adds umami (or pleasant savory taste) to a meal. Most packaged or bottled sauces are high in refined sugar, preservatives and unhealthy oils like canola or soy, but not this one! It’s made with almond butter, ginger, coconut sugar, rice vinegar, tamari or soy sauce and chili flakes.

So what makes it a healthy sauce choice?

Natural Almond Butter
Almond butter is a healthy fat that is rich in Vitamin E (a cancer-fighting antioxidant). It’s also a source of B vitamins, calcium, iron, and magnesium. When you add healthy fats to your meal it helps your body absorb the nutrients from food more efficiently.



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Coconut Palm Sugar
A healthy sweetener that does not spike your blood sugar. Keeping your blood sugar stabilized will help you avoid sugar crashes, mood swings, and weight gain. It will also prevent insulin resistance – a condition that occurs when your diet is too high in refined sugar, and is a pre-cursor for diabetes.


Adds a spicy flavour and is so good for healthy digestion, liver detox and inflammation.

Asian Almond Butter Sauce


2 tbsps. natural almond butter
½ tsp. ginger, finely grated or minced from a jar
2 tbsps. organic tamari (gluten-free soy sauce)
2 tsps. rice vinegar
2 tsps. coconut palm sugar
¼ tsp. red pepper flakes
2 tbsps. cold water


Whisk all ingredients together in a small bowl and drizzle over BBQ’d chicken or salmon and roasted vegetables like broccoli, peppers and asparagus.

Whip up this healthy sauce at your next summer BBQ!

About Lauren

Welcome! I’m Lauren Follett. A couple years ago, while working in the corporate world of downtown Toronto, I decided to pursue my passion for healthy living and enrolled in the Distance Education program with The Canadian School of Natural Nutrition. I studied on my lunch breaks, after work, on the weekends, and while travelling through South America. The world of health & nutrition can be confusing. There are a lot of mixed messages out there when it comes to health: low fat, low calories, sugar-free, low-carb, gluten-free…leaving you confused, frustrated, and wondering where to start. That’s where I come in. As a Registered Nutritionist, my goal is to help you accomplish your health & wellness goals. I don’t believe in diets or quick fixes. I believe in living a healthy lifestyle, which requires you to get educated, and learn how to make healthy choices. I’m dedicated to working closely with my clients to teach & motivate them to make healthy choices, discuss healthy living strategies and create customized nutrition programs that fit with their life.
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