Sauce Recipes

Here are six fast sauces that you can make in a blender, no chopping or cooking required. If you always have on hand pre-cooked or canned legumes and some steamed sweet potatoes, you can make each of these sauces in five to ten minutes, just about the maximum waiting time of a hungry pre-schooler! If you’ve tried unsuccessfully to get your child to eat beans or tofu, these sauces may be your answer. My son likes these sauces over pasta, but you can also use them to dress up rice, pancakes, fruit, or vegetables. Or you can reduce the amount of liquid, and serve them simply in a bowl with a spoon.

 

Simple Peanut Butter/Tahini Sauce

Toss this comforting sauce with macaroni and peas, or use as a dip for carrot sticks and pita triangles.

2/3 cup cooked navy beans
2 to 3 Tablespoons peanut butter or toasted sesame tahini
1/4 to 1/3 cup water, orange juice, or apple juice

Blend all ingredients in a blender until smooth.

Serves 2 to 3 children, or 1 child and 1 adult
Total Calories Per Child Serving: 160
Fat: 7 grams Protein: 9 grams

 

Sweet Albert Sauce

Drizzle this delicious sauce over a bowl of fruit chunks for a special breakfast or fast dessert.

Half a 10.5 ounce package soft silken tofu
1/4 cup brown rice syrup
1 to 2 Tablespoons almond butter, peanut butter, or tahini
1 teaspoon brown rice vinegar
2 to 4 Tablespoons water

Blend all ingredients in a blender until smooth.

Serves 2 to 3 children, or 1 child and 1 adult
Total Calories Per Child Serving: 102
Fat: 7 grams Protein: 5 grams

 

Banana Pudding Sauce

Pour over pancakes or waffles, or mix with cooked rice and sprinkle with cinnamon and raisins for an instant rice pudding.

Half a 10.5 ounce package soft silken tofu
1 very ripe banana
1/4 to 1/3 cup plain soy milk or water

Blend all ingredients in a blender until smooth.

Serves 2 to 3 children, or 1 child and 1 adult
Total Calories Per Child Serving: 112
Fat: 2 grams Protein: 5 grams

 

Quick Carrot Sauce

Serve this Oriental-style sauce over rice and stir-fried bok choy or thinly shredded cabbage. It’s a great source of vitamin A (beta-carotene).

1 cup grated raw carrot (1 medium-large carrot)
1/4 to 1/3 cup water
2 ounces soft tofu
1 teaspoon soy sauce
1 teaspoon toasted sesame oil
1/8 teaspoon dried ground ginger

Blend all ingredients in a blender until smooth.

Serves 2 to 3 children, or 1 child and 1 adult
Total Calories Per Child Serving: 81
Fat: 3 grams Protein: 2 grams

 

Orange Raisin Sauce

Toss with wagon wheel pasta and steamed green beans, or serve over brown rice and peas.

3/4 cup cooked chickpeas
1/4 to 1/3 cup orange juice
1/2 teaspoon mild curry powder
1/4 cup raisins

Blend chickpeas, orange juice, and curry powder in a blender until smooth. Stir in raisins.

Serves 2 to 3 children, or 1 child and 1 adult
Total Calories Per Child Serving: 203
Fat: 6 grams Protein: 6 grams

 

Sweet Potato Fig Sauce

My son likes to eat this sauce with nothing more than a spoon. It’s another great Vitamin A source.

3/4 cup cooked, mashed sweet potato
1/3 to 1/2 cup water or plain soy milk
2 teaspoons toasted sesame tahini
Pinch of ground nutmeg
4 dried figs, chopped

Blend sweet potato, water or soy milk, tahini, and nutmeg in a blender until smooth. Stir in figs.

Serves 2 to 3 children, or 1 child and 1 adult
Total Calories Per Child Serving: 255
Fat: 3 grams Protein: 4 grams

 

Ten Speedy Breakfasts for Pre-Schoolers
Beyond the Peanut Butter and Jelly Routine

Fast breakfasts for pre-schoolers can be almost any combination of grains and vegetables or fruits that your child enjoys. Here are some ideas to get you started. And remember, breakfasts can be served any time of the day.

 

  1. Mash a ripe banana, add a spoonful or two of wheat germ, and moisten with soy milk. Sprinkle with raisins and cinnamon. Children learning to use a spoon love this thick cereal.
  2. Mix leftover whole-wheat couscous with grated carrot and peas. Top with Orange-Raisin Sauce.
  3. Scramble some soft tofu, stuff it in a whole-wheat mini pita and drizzle with Quick Carrot Sauce.
  4. Fill a whole-wheat mini pita with Simple Peanut Butter/Tahini Sauce and choppped dates.
  5. Dip chunks of steamed sweet potato in Banana Pudding Sauce.
  6. Mix mashed cooked butternut squash with cinnamon or nutmeg and diced apple. If necessary, thicken with soft, fresh bread crumbs.
  7. Make a breakfast smoothie with soft tofu, soy milk, and your child’s favorite soft fruit.
  8. Grind some low-fat granola in a blender (children sometimes have difficulty chewing whole nuts and seeds). Mix ground granola with unsweetened applesauce, or sprinkle it over Sweet Potato Fig Sauce.
  9. Simmer a handful of bread cubes and some leftover rice with mashed soft tofu, some soymilk and dried currants, and a touch of cinammon for a warm breakfast pudding.
  10. We call this dish Tofu Albert: Toast one-half of an English muffin. Top it with a very thin slice of firm tofu, add some steamed broccoli or sliced bananas, and drench with Sweet Albert Sauce.

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