Here it is—the Ultimate Sauce! Ready in less than 30 minutes. Made with only 9 nutritious ingredients (+ water)! I’m excited to finally share this amazing recipe with you!
This sauce pairs well with my previous recipe post The Ultimate Survival Meal. It is equally delicious enjoyed as a simple creamy soup, a flavourful dip, and even as a crowd-wowing appetizer!
Impress your family with your culinary skills with this quick-to-make and tasty Ultimate Sauce!
Pssst… this recipe makes the perfect sauce for vegan mac and cheese (without any dairy of course). Don’t tell your kids, and surprise them! They might not even notice!
The Ultimate Sauce
Many healthy vegan creamy sauces include peanuts, nuts, or other ingredients that can’t be enjoyed in our house due to allergies and food sensitivities.
I no longer use wheat or dairy to thicken sauces or soups because of the same reasons.
My usual creamy sauce had to be tweaked for this post. I had to create it without onions, garlic, starches, etc. in order to have it fall within the Low FODMAP SIBO diet, I’m currently having to follow. And, that’s a story for another day.
Using simple and fresh produce like a butternut squash in a recipe like this one means that you will reap the benefits of absorbing all the necessary nutrients your body needs to feel great! It’s been known that you can even improve physical fitness and reduce fatigue with butternut squash.
It’s high in antioxidants and an immune system booster because it’s packed with vitamins and minerals. Squash can be an amazing inflammation reducer and is also known to have powerful cancer-fighting agents.
And ladies, enjoy a bowl of this sauce as a soup during that time of the month when you are tempted to reach for chocolate, chips, or caffeine. This recipe should help curb those cravings and reduce any undesirable PMS symptoms.
Seriously, make some of this Ultimate Sauce instead of your usual not-so-healthy lunches and you will start feeling so much better. I promise you won’t get your usual mid-afternoon crash when you enjoy a recipe such as this one along with other healthy wholesome foods.
Even though this Ultimate Sauce was initially created to go with The Ultimate Survival Meal it soon became “the sauce” that I seem to eat with everything these days.
It’s amazing tossed with lightly cooked vegetables and equally great as a dressing in a veggie wrap. You can even serve smaller portions in shot glasses as an appetizer with some veggies and fruit. That will surely impress any guest!
The best soup
If you’re going to eat it as a soup, I suggest stirring in a little coconut milk or water to thin it out if you don’t love super thick soups.
The creamy rich flavour-packed soup can be topped with hemp seeds, finely chopped chives, cilantro, add a dash of grey sea salt and freshly ground pepper.
One more thing. If you are not following a special diet or limited to the list of ingredients listed, have fun with this recipe! Jazz up this sauce with garlic, onions, sriracha or hot sauce. Just those simple add-ins can bring this sauce to the next culinary level of goodness!
Share your creations
If you tried Ultimate Sauce recipe, please leave a comment below. I would love to find out what you like to eat your sauce with.
- ¼ cup raw organic sunflower seeds, soaked and strained*
- ¼ cup raw pumpkin seeds, soaked and strained*
- 2 tablespoons hemp seeds, soaked and strained*
- 1 cup hot water
- 3 cups butternut squash**, peeled, seeded, and cut into smaller pieces
- 1 large carrot (1 cup), peeled and cut into smaller pieces
- 2 cups water
- 1-1/2 tablespoons lemon juice (juice of half a fresh lemon)
- 1 tablespoon nutritional yeast
- ½ teaspoon sea salt
- ⅛ teaspoon freshly ground pepper
- Soak seeds (sunflower, pumpkin and hemp) in hot (boiled) water until ready to add to blender.
- Add prepared squash and carrots to a medium saucepan with 2 cups of water and bring to a boil over medium heat.
- Reduce heat to low and let simmer until vegetables are soft about 12-14 minutes.
- Transfer cooked vegetables and cooking water to a high-speed blender***, add strained seeds, lemon juice, nutritional yeast, salt and pepper.
- Blend until the mixture transforms into a smooth texture.
- Enjoy right away or store in glass jars until ready to use.
If you can’t eat seeds, replace them with some coconut milk. Half a cup should do the trick. You can also leave it out altogether making it an even more straightforward 6-ingredient sauce to prepare and enjoy!
* Soaking your seeds will make them easier to blend and digest. You can also soak them in cold water for 2-4 hours, even all night if you wish. Strain water used to soak the seeds. You can even rinse out the seeds with more water if you want. They will be wet once added to the blender, but that’s ok.
** You can use other kinds of squash such as Delicata, Zephyr, Buttercup, and Pumpkin.
*** Make sure your blender can handle hot liquids. If it can’t, it’s best to wait until veggies cool before blending them.