Sauces to add to your summer meals (recipe)

During the summer, we tend to keep meals simple.

For instance, we’ll grill up a nice filet of wild-caught fish or organic, grass-fed steak to serve with some colorful, seasonal vegetables or a side salad.

Then, to kick it up a notch, we’ll add a flavorful sauce…

Two of my favorite sauces to serve with these simple summer affairs are guacamole and chimichurri. Here’s how to prepare them…

Enjoy some heart-healthy guacamole

For my guacamole, I only use two ingredients: fresh avocado and lime.

First, I wash the outside of one whole avocado to remove any chemicals or microbes on the skin. (Even though I eventually discard the skin, any lingering residue could make their way into my guacamole—and we don’t want that!)

Next, I cut the avocado in half, remove the stone, and scoop out the flesh into a small bowl.

Remember, avocadoes are an excellent source of heart-healthy monounsaturated fat. Plus, they’re a good source of many other nutrients, including: calcium, carotenoids, copper, fatty acids, magnesium, manganese, phosphorus, potassium, vitamins A, B, C, E, and K1, and zinc.

(You can learn more about the health benefits of avocados in the April 2021 issue of my monthly newsletter, Insiders’ Cures [“The little ‘ugly’ fruit that’s really a prebiotic powerhouse”]. If you’re not yet a subscriber, now is the perfect time to get started.)

Last, I cut one fresh lime in half. Then, I squeeze both halves into the avocado meat, mixing by hand with a spoon or spatula to create a creamy, smooth consistency.

The lime, of course, packs on even more vitamin C. Plus, the juice’s antioxidant activity helps keep the avocado from oxidizing and browning when exposed to the air.

You can put a big dollop of your fresh guac alongside whatever meat you’re serving.

Or—enjoy it before the meal as a dip with some organic, non-genetically modified corn tortilla chips. (Most corn is genetically modified, meaning it’s been sprayed with the plant-killer glyphosate. So it’s important to only select organic corn chips, which don’t come from super-bred and genetically modified yellow corn varieties.)

Now, let’s move on to my chimichurri sauce, which you can use when you want to add some real spice to your meal this summer…

Spicy, green sauce adds flavor and nutrition—perfect for grilling

Chimichurri sauce is an Argentinean condiment popular throughout South America to serve with grilled parillada (Latin American mixed grill). You can also use it as a marinade and as a sauce for grilled steak, fish, chicken, lamb, or even on your pasta and salad.

My basic chimichurri sauce contains:

  • 1 cup firmly packed, fresh flat-leaf parsley, trimmed of thick stems
  • 3-4 garlic cloves
  • 2 tablespoons fresh oregano leaves
  • 1/3 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon dried red chili pepper flakes

And preparing it couldn’t be easier…

First, finely chop the parsleyoregano, and garlic. (For lamb, add 4 tablespoons of fresh mint as well. And for chicken or fish, add 2 tablespoons of fresh cilantro.)

Next, place the fresh herbs in a bowl and stir in the olive oilvinegarsaltpepper, and red pepper flakes. You can adjust the spices to taste.

Lastly, refrigerate (or serve immediately). If you chill it, return to room temperature before serving. This sauce keeps in the fridge for a week or two.

There you have it: Two simple and delicious recipes to try this summer. They’ll add flavor and flair to the menu…and some excellent nutritional value, too.