I love recipes that are versatile and I think this healthy Satay Sauce is just that. Like all my recipes it is very simple to make and I really love the delicate balance of Asian flavours which are perfect for both a light summer-time meal and a warming winter meal.
Why is it healthy?
I like to make this with cashew nuts (mostly because the risk of exposure to aflatoxin via peanuts scares me a little). Cashews are a nutrient dense, high fibre and high protein nut and I just love the taste of them. My Satay recipe is of the whole food kind, unlike many of the store bought ‘simmer’ style sauces.
These processed sauces are nowhere near as tasty and contain dangerous additives and massive amounts of sugar (about half a cup of the sweet stuff in most jars I looked at). Two of the concerning additives I came across repeatedly are Caramel 1, which according to Additive Alert by Julie Eady, is linked to ‘gastrointestinal problems and hypersensitivity’ and 407 which is ‘a suspected carcinogen, linked to ulcerative colitis, damaging to the immune system and there is a concern re- birth defects.’ They also warn ‘do not give to infants and young children.’
So let’s just nourish our bodies every which way and make our own with this fast, simple recipe!
Makes approx. 1 ½ cups
100gram (⅔ cup) raw cashew nuts, lightly toasted
1 medium-sized red onion, peeled and halved
2 cloves garlic, crushed or finely diced
1-2 cm piece ginger, peeled
2 stalks lemongrass, inner core only
1 tablespoon extra virgin coconut oil, ghee or butter
125ml (½ cup) coconut milk (I like Ayam brand)
1 tablespoon rice malt syrup or coconut sugar (optional)
1 red chilli, finely diced (optional)
1 tablespoon tamari
Juice of half of one lime
Sub toasted sunflower seeds and 1 tablespoon of tahini
Use rice malt syrup as your sweetener
Leave out the chilli (and ginger if really sensitive)
Now here’s the fun bit…
Serve over meat skewers with steamed rice or quinoa
Indonesian Gado Gado style is a quick, healthy summertime meal (as pictured). I use a mix of steamed and raw vegetables and boiled eggs. Here we have raw red cabbage, celery, cucumber, and capsicum. Steamed cauliflower, broccoli, asparagus (I’d usually add green beans too). The nice thing about eating this way is that the whole family can share and pick and choose what they want
This is delicious served with vegetables (as above) and tempeh
Thin the sauce with water or more coconut milk and drizzle it over satay sticks
Wrap or rice paper rolls
Grill some meat, toss with the satay sauce and wrap in mountain bread or rice paper rolls with lots of julienned vegetables
Grill some meat, toss with the satay sauce and serve with salad, Asian herbs, and vegetables in lettuce cups
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