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Peanut Sauce Recipe

By nutritionist and CNM graduate Lorraine Whelan

Most store-bought peanut sauces contain large quantities of sugar and salt, not to mention the preservatives and chemical additives. This versatile sauce contains only natural flavours, health-boosting ingredients, and absolutely no preservatives.


  • 1tbsp coconut oil
  • ½ onion, finely chopped
  • 2 cloves garlic, minced
  • ½ red chilli , deseeded and finely chopped (vary amount to desired heat level)
  • 1tbsp soya sauce or tamari
  • 1tbsp mirin, maple syrup, or honey
  • 2tbsp smooth peanut butter
  • 200-250ml dairy milk alternative (in a carton)
  • pinch sea salt or Himalayan salt


Melt the coconut oil in a small saucepan on medium heat. Add the onion and fry for 2-3 minutes, stirring frequently. Add the garlic and chilli and cook a further 1-2 minutes. Add the soya sauce/tamari and 100ml of the milk. Stir in the peanut butter and mirin/maple syrup/honey. Whisk to combine all the ingredients.

Let the sauce come to a bubble then whisk in more milk alternative (up to 250ml total) until you reach your desired consistency. Bring back to a gentle bubble then serve immediately. Store in an airtight jar in fridge for up to five days.

This sauce is great as a satay dipping sauce, a zesty Thai salad dressing, soba noodle and veg stir-fry sauce, a marinade for salmon, or a delicious sauce for Asian lettuce wraps.


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