Kid Friendly Sauces - Lakeside Natural Medicine

Natural Health and Wellness for the Whole Family

Kid Friendly Sauces

BySarah Axtell, ND July 16, 2014

Delicious sauces are a great way to get kids to eat their not-so-favorite vegetables. Cece will eat broccoli, sweet potatoes and spinach plain with no problem. But cabbage and brussel sprouts are a different story. Here are some nice toppers to encourage your little one to devour his or her dinner.

Dairy-Free Cashew Cheese Sauce
If you top your noodles and broccoli with cheese sauce, you’ll want to try this healthy alternative. It is super creamy and when paired with noodles, it is reminiscent of homemade¬†mac n’ cheese. It is high in protein and monounsaturated fat, providing your family with the ultimate nourishment. I served it over brown rice noodles and broccoli tonight. It also makes a nice dip for raw veggies!


  • 1/2 cup raw cashews
  • 1 cup milk substitute (unsweetened soy, hemp, almond)
  • 2 tablespoons olive oil
  • 2 tablespoons arrowroot flour (you could likely use any flour- whole wheat may work if you eat gluten)
  • 3 tablespoons nutritional yeast
  • 2-3 tsp lemon juice
  • salt and pepper to taste

Place all ingredients in a food processor or blender. Process until smooth and creamy. Pour into a small saucepan and whisk over medium heat for 1-2 minutes.

Peanut Sauce
This sauce is a great tofu- topper. Simply bake tofu at 350 F for 20 minutes. Top with the sauce and then bake for another 12 minutes. It is also great for stir-fries. I like to saute cabbage and top with the peanut sauce. It adds protein and healthy fat to the meal.


  • 1/2 cup peanut butter (can also use almond, cashew or sunflower seed butter)
  • 2-3 tbsp tamari sauce (or soy or Braags liquid aminos)
  • 1 tbsp honey
  • 1/2 cup water
  • 1 tsp lemon juice
  • 3 cloves garlic, minced

Place ingredients in a bowl and mix together. Drizzle over veggies or tofu.

Almond Ginger Drizzle
This is amazing! The peanut sauce (above) is a staple in our house, so this is a nice, equally delicious alternative. Try it over green beans, tofu, tempeh or stir-fries.


  • 3/4 cup almond butter
  • 2 tbsp maple syrup
  • 2 tbsp tamari sauce (or soy sauce or Bragg’s Liquid Aminos)
  • 1 tbsp brown rice vinegar
  • 1 tbsp fresh grated ginger
  • 1/3 cup water

Combine all ingredients in a bowl and mix together. Transfer to a small skillet and heat and stir over low heat for 3-4 minutes. Drizzle over veggies.

Dairy-free Pesto
I love pesto! It is typically thought of as a topper for noodles, but I like to make pesto quesadillas with it. Spread some pesto on brown rice tortillas, add some crumbled goat cheese, spinach and black beans. Your family will devour these! And they are so easy- great for a quick and healthy week-night meal.


  • 3 cups basil leaves
  • 2 cloves garlic
  • 1/4 cup pine nuts
  • 1/4 cup nutritional yeast
  • 1/4 cup olive oil
  • Salt and Pepper to taste

Place basil and garlic in a food processor and blend until finely chopped. Add the remaining ingredients and process until it is a smooth paste.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.

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