Favorite healthy-ish sauces for adding flavor?

[(Hidden)]

I use a lot of hot sauce, soy ginger to flavor stir fires/meats; wondering what else people use that's relatively healthy and quick

[(Hidden)]

Hoisin and worchestershire.

Five-flavor spice mixed with soy sauce really sparks up the taste of meat.

[(Hidden)]

put in herbs and spices.. basil is a nice one. and turmeric too. both healthy

[(Hidden)]

I know this is not by definition a sauce, but this homemade version of Green Goddess dressing is great on salads, as a dip, etc.  Avocado, herbs etc, just keep the olive oil at two tablespoons if low-cal is also on your menu.  Double or triple the recipe and give to friends who will think you're a healthy kitchen god(dess):

https://delightfulmomfood.com/green-goddess-dressing/

[(Hidden)]

Dijon based (as oppose to solely tumeric) Mustard goes a long way towards adding flavor with very few calories.

[(Hidden)]

Depends on your target for cuisine and "healthy" diet: calories, sodium, fat, carbs, acidity (though I have failed to see substantial evidence), raw/paleo (similar to acidity).


Common aromatics are a good starting point: Ginger (as you are using), Onion, Garlic, Carrots, Celery, Peppers, etc.; you can experiment both with the portion of the plant you utilize (e.g. using garlic scapes instead of cloves) as well as the method of preparation (e.g. raw, roasted, pickled,...).

Often simple spices like plain black peppercorns will go a long way for flavor when complimenting sauces.
herbs as was mentioned above (e.g. Basil) and spices as appropriate to the cuisine and flavor palate you are attempting to match.

Alcohols (usually wines) can certainly add some depth of flavor when making a reduction for a sauce.

[(Hidden)]

If you have concern about salt restriction, you can try things like Ms. Dash, or salt substitutes which still flavor the food with impacting as muc to your body.

Garlic or onion powder is a good alternative.

[(Hidden)]

I use a lot of hot sauce, soy ginger to flavor stir fires/meats; wondering what else people use that's relatively healthy and quick

The best way to get the most flavor out of meat or poultry is to brown it well and then make a simple pan sauce.

https://www.bonappetit.com/test-kitchen/how-to/article/perfect-pan-sauce

In general, people in the West tend to not think of adding umami flavors to food.  Ketchup, soy or Worcestershire sauce, and mushrooms all have a lot of umami flavor.   Yeast flakes or cans of grated Parmesan cheese are other ingredients that can be added to all sorts of dishes just for the umami element.

If you want to add heat to a dish, might as well use chili-garlic sauce.  It's not just for Asian cuisine.

[(Hidden)]

Sauce for what?

Dressing fresh salads: any combo of vinegar, mustard and honey (sometimes I add fresh orange or grape fruit juice)
For dipping you could go for a peanut butter based one I guess (pb, maple syrup/honey, hot sauce, soy sauce and some hot water to loosen).