5 Healthy Sauces That Aren’t Tomato Stew

Posted on August 27, 2018 in Cooking Tips, Living Well with 1 Comment

Are you looking for healthy sauces to enjoy with your pasta, rice or yam? Tired of eating tomato stew almost daily?


You are definitely not alone. In fact, most Nigerian women are probably in the same boat. Tomato stew has become such an important accompaniment for our meals. It seems challenging sometimes to come up with alternatives that aren’t soups. But don’t fret. With a bit of creativity and knowledge, you can bring a bit of variety to your family menu.


In this post, we will share with you a list of 5 healthy sauces you can prepare that are highly nutritious, full of flavour, and are bound to put smiles on the faces of your loved ones:


  1. Chicken curry sauce: This gravy-like dish can be enjoyed on its own or as a sauce. Spices like ginger, garlic, curry and cinnamon can be added to give it its unique taste. An interesting fact about this dish – people from Trinidad, India, Philippines and Bengal have their variations.


  1. Salsa: This spicy Mexican dish is a must-try with its tomato-rich content. It’s made with chopped tomatoes, jalapeno, red onions and lime, and can be whipped up in twenty minutes or less. Enjoy with a plate of your favourite fried chips (potato or yam) and turkey wings.



  • Stir fry sauce: What’s not to love about this sauce? Get out the diced chicken or shrimp you’ve had in the fridge or freezer. Chop up your favourite vegetables – carrots, green peppers, etc – and stir fry under low heat. The blend of flavours is sure to tantalise your taste buds as you enjoy a hot plate of white rice and crispy (or soft) fried plantain.



  1. Ofada sauce: If you are a fan of hot, spicy food, you are guaranteed to love ofada sauce. Also known as Ayamase, the dish is usually prepared with green bell peppers, chillies, palm oil, locust beans (Iru) and assorted meat. Your ofada rice is waiting!



  • Sweet and sour sauce: Last but not least, a serving of delicious sweet and source is likely to put your family in a good mood. It can be prepared at home with pineapple juice, rice vinegar, brown sugar, ketchup, and soy sauce.



You may also find this interesting: Zero Tomatoes Required Dishes

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