Superfood Vegan Sauces Your Meals Can’t Do Without

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Vegetables are delicious on their own, however a good sauce can definitely take it to the next level. I do like to drizzle a little sauce on top of my food and it is also an opportunity to sneak in more nutrients.

We all know that the nutritional value of the foods we grow have been on the decline, so you’d need to eat 4 carrots today to get the same amount of magnesium from 1 carrot in 1940. So it’s very important to add nutrient packed foods into our meals whenever possible. I prepared a few of my favourite sauces which pack a punch in so many ways.

Green Sauce with Spirulina

Spirulina is a nutrient dense algae packed full of vitamins and minerals. These include vitamin A, E C and B as well as Calcium, Magnesium , Zinc and Sodium. One teaspoon of spirulina provides 1.4mg of iron (10% RDI for women) and 4g of protein. There is lots to be told about the goodness of spirulina which is why I like to incorporate it into my food.

This recipe also uses spinach, which is another good source of iron. Lemon increases the absorption of iron so ensure that you always add a squeeze of lemon onto iron rich foods like spinach, beans or lentils.

This sauce has nearly 50% recommended daily allowance of your iron!


  • 1/2 cup of frozen peas
  • 1/2 cup of spinach
  • 1/2 tsp spirulina
  • 1/4 cup of wild rocket
  • Juice from 1/2 lemon
  • 20g cashews (soaked in water for 20 min ideally)
  • 1/2 tsp garlic powder or 1 small clove of garlic
  • 1/3 cup of water
  • salt & pepper to taste

Put all sauce ingredients into a blender and pure until smooth. You can refrigerate any left over sauce.

Red Sauce with Turmeric

Turmeric is frequently used as a spice in curries, but also in Ayurvedic medicine. Curcumin found in turmeric gives its anti-inflammatory and antioxidant properties, which helps to fight inflammation in your body as well as helping to:

  • support the immune system
  • promote digestion
  • maintain healthy joints
  • support healthy blood sugar levels as well as the liver functions
  • maintain a healthy nervous system

However curcumin is not easily absorbed hence why it should be consumed with piperine, a natural substance found it black pepper, which increases the absorption of curcumin into the bloodstream by 2000%.

This sauce is quite spicy so a little goes a long way!


  • 1 tbsp tahini
  • 1 tbsp sriracha sauce
  • 1/4 tsp turmeric
  • Juice from 1/2 lemon
  • 1/4 tsp garlic powder
  • 1 tbsp water
  • 1/4 tsp fresh black pepper

Place all ingredients into a bowl and mix until well combined.

Yellow Sauce with Maca Powder

Maca is a root vegetable grown in the mountains in Peru. Maca can be bought gelatinised in a powder form. It is mainly known for its energising properties, but also for regulating your hormones. Maca root contains fatty acids and amino acids, and is rich in vitamin B, C, and E. It is also rich in calcium, anti oxidant, zinc, iron, magnesium and phosphorous.


  • 1 tbsp tahini
  • 1 tsp maca powder
  • 2 tbsp Apple Cider Vinegar
  • 1/4 tsp salt
  • 1 tbsp water
  • chilli flakes

Place all ingredients into a bowl and mix until well combined.

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