Delicious and light sauces that even children can eat: top 6 recipes

A variety of sauces and condiments are a great way to enhance and complement the flavor of any dish. If you choose the right ingredients and know the appropriate proportions, you can make healthy sauces that even children can eat. They will help expand the taste preferences of children and make them even more interested in a particular dish.

Victoria Stelmakh, nutritionist, baby food expert and founder of the largest Ukrainian-language Facebook group on complementary foods shared recipes for 6 healthy sauces that even children can eat exclusively with OBOZREVATEL.

Curry sauce (for children from 2 years old)

Ingredients:

• tomato paste - 150 g
• curry - 1 p
• wine/apple cider vinegar - 20-30 g
• lemon juice - 1 tbsp
• mango puree - 50-70 g
• salt, sugar, garlic - to taste

Method of preparation:

1. Mix all the ingredients and cook over low heat until thick, stirring constantly.

2. Strain the finished sauce through a sieve.

The sauce is ideal for fish, seafood, poultry dishes, as well as a light addition to vegetables.

Spicy tomato sauce

Ingredients:

• homemade tomato sauce/bought in the store
• onion
• garlic
• cilantro, parsley, dill
• dried mint, coriander

Method of preparation:

1. Cut the onion into half rings and chop the garlic and herbs.

2. Mix all the ingredients.

The sauce is ideal for red meat and pasta.

Avocado sauce

Ingredients:

• avocado - 2 pcs
• olive oil - 70 ml
• lemon juice - 1 tbsp
• garlic - 1 clove
• grated Parmesan cheese - 1 tbsp
• pepper

Method of preparation:

1. Prepare and beat all the ingredients in a blender.

The sauce is perfect for toast, fish, seafood and pasta, as well as an addition to vegetable salads. You can add green basil or mint if desired.

Cheese and garlic sauce

Ingredients:

• cream cheese - 1 bottle
• grated Parmesan cheese - 1 tbsp
• garlic - 1 clove
• Greek yogurt - 2 tbsp
• dill

Method of preparation:

1. Mix all the ingredients until smooth.

The sauce is suitable for vegetables, potatoes, pasta, fish, poultry, meat, as well as for toast or pita bread.

Dressing for salads

Ingredients:

• olive oil - 100-150 ml
• Dijon mustard - 1/2 tsp
• lemon juice - 1 tbsp
• balsamic vinegar - 1-2 tsp
• garlic - 2 cloves
• seasonings, spices

Method of preparation:

1. Mix all the ingredients until smooth.

This is the perfect dressing for fresh salads and steamed vegetables. It can also be used as a marinade for poultry - if you add just a little paprika, the chicken will be extremely juicy.

If you are preparing this sauce for children aged 2-3 years, add a little salt, sugar and 1 tsp of soy sauce.

Nut sauce

Ingredients:

• nuts (classic base - peanuts) - 100 g
• white sesame seeds - 1-2 tsp/tahini sesame paste - 1 tsp
• lemon juice - 1 tsp
• oil (ideally sesame or walnut) - 1 tsp
• sunflower oil - 50-70 ml
• water - 2-3 tbsp
• mustard - 1/2 tsp.

Method of preparation:

1. Fry the nuts and sesame seeds.

2. Combine all the ingredients and beat with a blender.

The sauce is ideal for fish and poultry dishes, as well as a light dressing for salads and seafood.