Characteristics
Try something new in your kitchen by incorporating the wonderful aroma and flavor of sumac that comes from the berry of edible sumac plants. As part of this recipe, it offers a deliciously tangy and richly creamy, versatile sauce that can also be used as a spread or a dip. This sauce can enrich any meal, whether it be used for a creamy pasta dish or a side to your raw vegetables. It is an excellent source of healthy fats, proteins, carbohydrates, and fiber, as well as vitamins, minerals, antioxidants, and phytonutrients.
TYPE: Sauce, Dip, Spread
PREP TIME: < 5 mins
SERVINGS: makes about 3/4 to 1 cup
Uses:
- pasta dishes
- veggies patties / burgers (use as a dip or spread)
- dip for raw vegetables and/or crackers
- salad dressing
- spread for wholesome wraps or sandwiches or raw pizzas
- creamy topping for steamed vegetables (i.e. broccoli, cauliflower, string beans, etc.)
- creamy sauce for rice/veggie/tofu/tempeh dishes
- sauce for any meal
Characteristics:
- 100% Plant-based (Vegan)
- Raw
- Gluten-free
- Wheat-free
- Grain-free
- Soy-free
- Corn-free
- Peanut-free
- Oil-free
- Refined Sugar-free
Goodies Needed*
INGREDIENTS:
- 1/4 cup raw sunflower seeds (organic)
- 1/4 cup raw cashews (organic)
- 1 lemon, juice squeezed (organic)
- 1 - 2 cloves of garlic (organic)
- 1 tsp ground sumac (organic)
- 1/4 tsp ground cayenne pepper (organic)
- 1/4 tsp unrefined sea salt or Himalayan salt
- +/- 1/4 - 1/2 cup water (depending on desired consistency)
TOOLS:
- High Powered Blender (ex: Vitamix or NutriBullet)
- Cutting Board
Preparation Steps
- You can pre-soak your cashews and sunflower seeds for 2 to 4 hours prior to making this sauce for an increased creaminess and density factor, or simply use them dry as is.
- Place all of the desired ingredients into a high-powered blender and mix until a smooth, creamy consistency is achieved. (A crumbly or more textured consistency may also be desired, if using this as a spread.)
- With the help of a spatula, remove all of the sauce from the blender, either directly into your meal or into a dish, either for storage or dipping purposes. Enjoy.
Tips
- Adjust your water quantity to meet your needs; use less water to make this into a dip or spread, and more water to make this into a sauce. You can even make it very runny for use as a salad dressing.
- Adjust spice levels and garlic to meet your personal preferences.
- Sumac spice can be found in many ethnic food stores, as well as online stores
Meal Nutritional Benefits
Cashews
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin K and some of the B vitamins
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, and selenium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Sunflower Seeds
- provide healthy fats, protein, some carbohydrates, and fiber
- provide an excellent source of omega-6 fatty acids
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, E, and most B vitamins
- provide minerals, especially phosphorus, potassium, magnesium, calcium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Garlic
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides lots of phytonutrients and antioxidants
- provides vitamins, especially vitamin C and some B vitamins
- provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
- supports optimal health, weight, healing, and prevention
- supports the immune system and iron metabolism
- protects against cancer, cardiovascular disease, and diabetes type 2
- supports healthy blood pressure, blood sugar, and cholesterol levels
Sumac:
- a source of vitamins and minerals, especially vitamin C
- a source of phytonutrients, especially polyphenols, anthocyanins and other flavonoids
- exceptionally high in antioxidants
- provides anti-inflammatory, anti-fungal, anti-bacterial, and anti-microbial benefits
- supports optimal health and immune function, and offers protection against cancers
- supports optimal cholesterol and blood sugar, as well as cardiovascular health
Cayenne Chili Pepper
- not a significant source of calories or macronutrients
- provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
- provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
- provides minerals, especially potassium, phosphorus, magnesium, and calcium
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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