Eat To Live – Gravies & Salsas

Add Fresh Flavour To Meals

If we shift from a small amount used as a flavouring, to a half-cup portion, salsa can add an extra serving of vegetable or fruit to our daily tally.   A tablespoon of a salsa, supplies a small amount of nutrients, no matter what the ingredients, but in larger portions, the various vegetables and fruits in salsa can supply a wide range of antioxidant vitamins, natural phytochemicals (such as lycopene in tomatoes), and the mineral potassium that is in such short supply in our diets.

Be creative.  Make delicious mushroom gravy or a salsa to go with any side dish or main meal.

We have focused on gravies and salsas only but other ideas to spruce up your dishes are:

Home-made Pesto

The most popular pesto contains basil, olive oil and pine nuts, but there are other varieties that include cilantro, parsley, walnuts or almonds. According to Remmer, your body will benefit from the monounsaturated fats in the olive oil, and the polyunsaturated fats in the pine nuts, walnuts and almonds. These healthy fats can help boost heart health and lower cholesterol. “Fresh basil has anti-microbial, anti-bacterial and anti-inflammatory properties, and is high in vitamin K, a vitamin that is important for blood clotting,” she says. If you’re making homemade pesto, be sure to choose nuts that aren’t cooked in sugar or pre-salted.  Pesto can liven up many foods. Use it as a pizza sauce, veggie dip or on grilled vegetables.

Home-made Chutney

Sweet and zesty, this condiment provides a delicious accompaniment to your sandwiches (using home-made sourdough of course), hors d’oeuvres or appetizers. Most chutney recipes call for fruit, vegetables, spices and vinegar. Popular varieties include mango, onion, and mint. Remmer says that adding chutney to your plate is a great way to amp up nutrition. “Low in fat, full of fruits and/or veggies, this sauce is a winner,” she says. “Depending on the chutney, it may contain added sugar and salt, but it still makes for a healthier dip compared to others.”


A popular condiment in Japanese cuisine, wasabi offers a strong, spicy flavour. Created from a root vegetable, wasabi contains isothiocyanates – compounds that are notable for their cancer fighting activities.  Give your tossed salad a kick by mixing in a little wasabi, or use it as a distinctive dip. 

For information on how to take advantage of the medicinal value of these delicious ingredients, by incorporating them into your daily diet – follow the link to our “Food As Medicine” page or you can read more on the specific Therapeutic Foods, Supplements and Herbs that DBM use frequently in their health programs, on this link.  Salsas are particularly healthy in that you gain the added benefit of the fibre from the raw ingredients (prebiotics), that help to keep the good bacteria in the gut healthy and they are packed full of enzymes.

“The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit.” ~St Frances de Sales

Adapted from besthealthmag