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55+

mind blowing
vegan sauce
Recipes

Saucy
LET’S GET

By:
HANNAH JANISH
Saucy
LET’S GET

55+ MIND BLOWING VEGAN SAUCE RECIPES

BY HANNAH JANISH
LET’S GET SAUCY

© Hannah & Derek Howlett 2018

All Rights Reserved. No part of this book may be used or reproduced in


any manner whatsoever without written permission.

ISBN# 978-1729564141

The ideas, concepts and opinions expressed in ‘Let’s Get Saucy’ and
recipes are intended to be used for educational purposes only. The books
and recipes are sold with the understanding that authors and publisher
are not rendering medical advice of any kind, nor are the books or recipes
intended to replace medical advice, nor to diagnose, prescribe or treat any
disease, condition, illness or injury.

It is imperative that before beginning any diet or exercise program,


including any aspect of the ‘Let’s Get Saucy’ book, you receive full
medical clearance from a licensed physician.

Authors and publisher claim no responsibility to any person or entity for


any liability, loss, or damage caused or alleged to be caused directly or
indirectly as a result of the use, application or interpretation of the material
in the books or recipe guide.
Table of Contents
WELCOME!
Welcome to Let’s Get Saucy ������������������������������������������������������� 9

CHIPS&CRACKER DIPS
Nacho Cheese Dip ������������������������������������������������������������������� 13
Easy Pico �������������������������������������������������������������������������������� 13
Guacamole ����������������������������������������������������������������������������� 15
Homemade Salsa �������������������������������������������������������������������� 15
Buffalo Chik’n Dip �������������������������������������������������������������������� 15
Corn & Black Bean Salsa ���������������������������������������������������������� 17
French Onion Dip �������������������������������������������������������������������� 17
Easy Bake Chips ���������������������������������������������������������������������� 17

VEGGIE&BREAD DIPS
Dill Veggie Dip ������������������������������������������������������������������������� 19
Traditional Hummus ���������������������������������������������������������������� 19
Sun-Dried Tomato Garlic Hummus �������������������������������������������� 19
Jalapeño Cilantro Cream ��������������������������������������������������������� 21
Spinach Artichoke Dip �������������������������������������������������������������� 21

VEGANIZED SAUCES
Easy Tzatziki ��������������������������������������������������������������������������� 23
Easy Tartar Sauce �������������������������������������������������������������������� 23
Tangy Yogurt Sauce ����������������������������������������������������������������� 23
Spicy Enchilada Sauce ������������������������������������������������������������� 25
Smoky BBQ Sauce ������������������������������������������������������������������� 25

HEARTY SALAD DRESSINGS


Ranch ������������������������������������������������������������������������������������� 27
Caesar ����������������������������������������������������������������������������������� 27
Blue Cheeze ���������������������������������������������������������������������������� 27
Lemon Garlic Tahini ����������������������������������������������������������������� 29
Spicy Chipotle ������������������������������������������������������������������������� 29
Avocado Lime ������������������������������������������������������������������������� 29
Italian ������������������������������������������������������������������������������������� 29

SWEET SALAD DRESSINGS


Maple Mustard ������������������������������������������������������������������������ 31
Strawberry Balsamic ���������������������������������������������������������������� 31
Mango Curry ��������������������������������������������������������������������������� 31
Lime Cilantro �������������������������������������������������������������������������� 33
Orange Miso ��������������������������������������������������������������������������� 33
Thai Peanut ����������������������������������������������������������������������������� 33

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Table of Contents
SWEET SAUCES & DIPS
Chocolate Sauce ��������������������������������������������������������������������� 35
Raw Nutella ���������������������������������������������������������������������������� 35
Cookie Dough Dip ������������������������������������������������������������������� 35
Vanilla Cream ������������������������������������������������������������������������� 37
Salted Caramel ����������������������������������������������������������������������� 37

RICE SAUCES
Teriyaki ���������������������������������������������������������������������������������� 39
General Tso ���������������������������������������������������������������������������� 39
Yellow Coconut Curry �������������������������������������������������������������� 39
Red Curry Sauce ��������������������������������������������������������������������� 41
Thai Peanut Sauce ������������������������������������������������������������������� 41

PASTA SAUCES
Walnut Pesto ��������������������������������������������������������������������������� 43
Marinara Sauce ����������������������������������������������������������������������� 43
Raw Marinara �������������������������������������������������������������������������� 43
Alfredo ����������������������������������������������������������������������������������� 45
Mac N Cheeze ������������������������������������������������������������������������� 45
Lentil Bolognese ���������������������������������������������������������������������� 45

SPUD SAUCES
Sour Cream ���������������������������������������������������������������������������� 47
Coconut Cream Praline Sauce ��������������������������������������������������� 47
Creamed Corn Sauce ��������������������������������������������������������������� 47
Jalapeño Cilantro Cream �������������������������������������������������������� 49
Garlic Chive Cream Sauce �������������������������������������������������������� 49
Vegan Gravy ��������������������������������������������������������������������������� 49

SANDWICH SPREADS
Vegan Mayo ���������������������������������������������������������������������������� 51
Aioli ��������������������������������������������������������������������������������������� 51
Cream Cheese ������������������������������������������������������������������������ 51
Macadamia Herb Spread ���������������������������������������������������������� 53
Homemade Peanut Butter �������������������������������������������������������� 53
Baba Ganoush ������������������������������������������������������������������������� 53

CONTINUED LEARNING
Resources ������������������������������������������������������������������������������� 55

#LetsGetSaucy | highcarbhannah.co 7
8 highcarbhannah.co | #LetsGetSaucy
Welcome!
Welcome to the most epic plant-based sauce book ever
created: LET’S GET SAUCY!

This book has over 50 sauce recipes that will change your life.
For real, they will take a so-so dish and make it gold, Baby!

I think it’s fair to say that sauce is one of the most important
parts of a dish. Sauce is what brings everything and everyone
together. No one just sits around eating wings, fries or tater tots
without something on top of them.

Sauces make dishes far more interesting. You would feel lost
without something to dip your waffle fries into. What would you
do without honey mustard? Well...vegan honey mustard that is.

A trio of simple chip dips makes it seem like you put some
serious effort into something, even if it took you 5 minutes to
make. Congratulations! You are now the MVP of Super Bowl
Sunday! If it weren’t for you, your spouse and friends would be
sitting around eating Fritos while simultaneously screaming and
throwing stale popcorn at the TV. That might make it fun for
you to watch, but their beer-filled bellies will scream for more
substance.

This book isn’t just a sauce book; the recipes within can turn
family get togethers into a way to convert your Aunt Judy into
a plant-based eater. “Oh this is vegan?” “I could totally be a
vegan if I could eat stuff like this!”

We know Aunt Judy; we’ve heard this a thousand times. Now,


you have a book so you can subscribe to our delicious vegan
recipes.

#LetsGetSaucy | highcarbhannah.co 9
WELCOME TO LET’S GET SAUCY

Also, these recipes are the perfect way to get your stubborn
father to try something new. And, I recommend that you don’t
tell anyone that these are “vegan” recipes. Let them enjoy it...
and then tell them afterwards. ;)

How the heck do I store these sauces?


Store in air-tight containers. Mason jars work best and sauces
will last up to one week in the fridge. If anything starts to
smell funky, throw it out. The good thing about vegan sauces
is that they don’t have ingredients like milk or eggs that can be
dangerous if they go bad.

Can I freeze these?


Yes, you can freeze any of the sauces! You will definitely want
to warm them up before serving (especially if they are a warm
dip) and stir them well. It can also help if you completely thaw
and re-blend any salad dressings before serving. That’s a pro-
sauce tip right there!

How do I soak my nuts?


First off, for any guys reading this, keep your mind out of the
gutter! If you do not have a high-speed blender (and even if you
do), it’s a good idea to soak any nuts or seeds before blending.

This will result in a much creamier consistency for all your


sauces since we all like things to be creamy (mind out of the
gutter!). To do this take the amount of nuts or seeds needed for
the recipe and cover with water in a mason jar, put the lid on,
and let it sit out on the counter.

It’s recommended to have them soak in water for 4 hours, but


they can always soak longer, as well. If you are going to soak
them overnight, put them in the fridge to keep them fresher.

What’s with the Rich Recipes VS Skinny Recipes?


If you are trying to lose a couple pounds (which you totally don’t
need to because you are hot as heck as you are, Girl), opt for

10 highcarbhannah.co | #LetsGetSaucy
WELCOME TO LET’S GET SAUCY

the skinny recipe over the rich recipe. These recipes replace
nuts or seeds and higher-fat plant foods with beans!
This gives you more protein to build that vegan muscle and
also keeps it lower in calories and fat. You can also try this
with any other recipe in the book, but I can’t promise it will
turn out as epic.

It will still be good, I’m just saying this to retain my integrity,


use with caution. My favorite bean to replace nuts and seeds
is white kidney beans or cannellini beans because you can’t
actually tell the difference. The skinny recipes in this book are
tried and true by me, and I highly recommend them. So, don’t
be afraid to get your bean on!

With all that said, sauces are pretty easy. Chop up some stuff,
throw it in your blender, and that’s it!

Thank you so much for getting saucy with me! I’ve written 4
other plant-based recipe books and a weight loss guide that will
help you with your journey for health or if you’re finding your
natural weight: highcarb.co/ebooks

Thank you so much for your support!

Here are some more ways to follow me :)


Instagram: @highcarbhannah
Facebook: High Carb Hannah
YouTube: High Carb Hannah

Are you ready? Let’s get saucy!

#LetsGetSaucy | highcarbhannah.co 11
Chips & Cracker Dips
LET’S BE HONEST, chips and crackers are solely a vehicle to transfer
delicious dip into our mouths. Give a few of these a try and you might
be eating them with a spoon. It’s ok; I won’t tell. :)
Chips & Cracker Dips

NACHO CHEESE DIP


RICH Ingredients Instructions
1 cup cashews or hemp seeds, In a blender, blend all of your ingredients on high
soaked in water for 4 until smooth.
hours; drain
If you have a Vitamix or Blendtec blender, it’s not
1 cup water totally necessary to soak your cashews or hemp
1/2 red bell pepper, diced seeds, but I find it results in a creamier texture.
1/4 cup nutritional yeast
2 tbsp salsa
1 tsp garlic powder
1 tsp chili powder
1/2 tsp salt

SKINNY Ingredients Instructions


2 medium russet potatoes, In a large saucepan, add your potatoes and cover
peeled and cut into chunks with water.
1/2 cup of cooking water Bring to a boil, reduce heat to a simmer, and cook
1/2 red bell pepper, diced until soft (about 10 minutes).
1/4 cup nutritional yeast Add potatoes and 1/2 cup of the water that you used
2 tbsp salsa to cook them into your blender along with the rest of
1 tsp garlic powder the ingredients. Blend on high until smooth.
1 tsp chili powder
1/2 tsp salt

EASY PICO
Ingredients Instructions
10 Roma tomatoes, seeded In a large bowl mix together your onion, pepper and
and chopped lime juice.
1 cup red onion, minced Let the onion-pepper mix marinate for 5 minutes.
(this is easy if you use a This is an old authentic trick I learned from a friend
food processor) that makes the best pico here in Tucson!
1 jalapeño pepper, seeded
Next, add in your Roma tomatoes, salt and cilantro
and finely chopped
and mix well. Let the mix marinate for 15 minutes
2 limes, juiced before serving.
1/2 cup fresh cilantro, chopped
1/2 tsp salt

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Chips & Cracker Dips

GUACAMOLE
Ingredients Instructions
3 ripe avocados In a large bowl mash your avocado, spices, salt and
1 lime, juiced lime juice together.
1/2 tsp salt Gently fold in your onion, jalapeño, tomato and
1/2 tsp each, cumin, garlic powder, cilantro.
cayenne pepper Garnish with a little extra cilantro if desired.
1/2 medium red onion, minced
1 jalapeño, seeded and minced
2 Roma tomatoes, seeded
and diced
1 tbsp fresh cilantro, minced

HOMEMADE SALSA
Ingredients Instructions
1 28-oz can roasted tomatoes In a food processor, combine your cilantro, lime juice,
1 4-oz can of green chilies garlic and jalapeño and pulse until chopped.
1/2 cup fresh cilantro Add in your tomatoes, chilies, and cumin and pulse
1 garlic clove, peeled lightly until mixed.
1 jalapeño pepper Refrigerate up to 1 week in a sealed container.
1/4 tsp cumin
1/2 lime, juiced

BUFFALO CHIK’N DIP


Ingredients Instructions
4 cups steamed cauliflower Preheat oven to 400° F. In a food processor, add in all
1 can garbanzo beans, rinsed of your ingredients except your steamed cauliflower
and drained and process until smooth.
1 cup hemp seeds or sesame Add in your cauliflower and lightly process until you
seeds, soaked 2 hours have small chunks. In an 8”x8” baking dish, add
1/2 cup Frank’s Red Hot Wing in your buffalo dip and cover with tin foil. Bake 15
sauce* minutes on the middle rack.
1 tsp garlic powder After 15 minutes, remove the foil and put the baking
1/4 cup nutritional yeast dish on the top rack, turn your oven to broil, and cook
1/2 cup water 5 more minutes until it starts to brown. Serve with
chips, crackers or veggies. This dip is also amazing as
a pizza sauce or on toasted bread!
*After contacting Frank’s, we can
confirm that this sauce is indeed
vegan.
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Chips & Cracker Dips

CORN & BLACK BEAN SALSA


Ingredients Instructions
1 lb frozen corn thawed Combine all ingredients in a large mixing bowl
1 15-oz can black beans, and mix well.
rinsed and drained Cover and let sit to marinate for 2 hours before
4 Roma tomatoes, diced serving.
1/2 red onion, minced
1/2 cup fresh cilantro stems,
removed and minced
2 jalapeño peppers, seeded
and chopped
2 limes, juiced
1 tsp salt

FRENCH ONION DIP


Ingredients Instructions
1 onion sliced + 2 tbsp soy sauce In a saucepan, sauté your onions in soy sauce for
1/2 cup of cashew butter about 5 minutes or until fragrant.
1/2 cup of tahini Combine your onions and the rest of your ingredients
1 garlic clove, minced in your blender and slowly add in water until it’s
1/2 tsp dried thyme blending well.
1/2 lemon, juiced Blend until smooth and serve with homemade potato
1/2 tsp salt chips (recipe below).
1 cup water

EASY BAKE CHIPS


Ingredients Instructions
2 large gold potatoes Thinly slice your potatoes. I use a mandoline slicer
2 1/2 tsp salt with a 1.5mm blade to get them very consistent.
1 tsp garlic powder In a large bowl filled with cold water, mix in 2 tsp of
1 tsp dill (optional) salt and add in your potato slices. Let them sit for
30-45 minutes.
Take out of water and pat dry. Add your 1/2 tsp salt,
garlic powder and dill.
Set your air fryer or oven to 360° F and bake for
20 minutes (do not toss them). Then in 5-minute
increments, keep baking them and tossing them until
you get them as crispy as you like.

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Veggie & Bread Dips
MOST OF US ARE in love with bread and crackers. Imagine a warm
loaf of sourdough bread sliced to perfection while being dipped into
hummus or spinach artichoke dip... mmmmm!
Veggie & Bread Dips

DILL VEGGIE DIP


Ingredients Instructions
1 cup of cashews or hemp seeds, Soak your cashews in water for at least 4 hours. Drain
soaked in water for 4 hours; off the water.
drained
In a blender, blend all of your ingredients on high until
1 cup water smooth.
1 tsp dried dill
If you have a Vitamix or Blendtec blender, it’s not
1 tsp onion powder totally necessary to soak your cashews or hemp
1 tsp garlic powder seeds, but I find it results in a creamier texture.
1/2 tsp salt

TRADITIONAL HUMMUS
Ingredients Instructions
1 can of garbanzo beans Peel your garlic cloves and juice the lemon.
(chickpeas)
Add all of your ingredients into a blender and blend
Liquid from canned garbanzo beans on high until super creamy and smooth.
3 tbsp tahini
If you don’t have a high-speed blender like a Vitamix,
3 garlic cloves, peeled a food processor will work fine.
1/2 lemon, juiced
1/4 tsp smoked paprika
1/4 tsp cumin
1/2 tsp salt (optional)

SUN-DRIED TOMATO GARLIC HUMMUS


Ingredients Instructions
1 can of garbanzo beans For this recipe, you want to use sun-dried tomatoes
(chickpeas) that have been dried, not the ones packed in oil.
Liquid from canned garbanzo beans Peel your garlic, drain your tomatoes and add all of
3 tbsp tahini your ingredients into a blender. Blend on high until
4 garlic cloves, peeled super creamy and smooth.
1/4 cup sun-dried tomatoes, If you don’t have a high speed blender like a Vitamix,
soaked in water 4-6 hours a food processor will work fine.
1/4 tsp paprika
1/4 tsp chili powder

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Veggie & Bread Dips

JALAPEÑO CILANTRO CREAM


Ingredients Instructions
1 cup hemp seeds, soaked 2 hours Soak your hemp seeds in water for at least 2 hours,
2 tbsp jalapeño slices or 1 de-stem your cilantro and peel your garlic cloves.
jalapeño, deseeded Blend all your ingredients together until smooth. Store
1/2 cup cilantro, destemmed in an airtight container for up to 1 week in the fridge.
2 garlic cloves, peeled This recipe is a great bread dip, but it’s also amazing
1/2 tsp salt on pasta or zucchini noodles.
1 cup water

SPINACH ARTICHOKE DIP


RICH Ingredients Instructions
1/2 cup hemp seeds, soaked in In a saucepan, add your onion and 1-2 tbsp of water
water for 2 hours; drain and cook until fragrant for about 5 minutes. Add in
1/2 cup water your spinach and artichoke hearts and cook another
5 minutes.
1 can artichoke hearts, drained
1/2 medium white onion, diced Add your hemp seeds, water, nutritional yeast, garlic
6 cups fresh spinach or 1 bag powder and bouillon in to your blender and blend
frozen spinach until smooth.
1/2 cup nutritional yeast Add into your blender your onion, spinach and
1 tsp garlic powder artichoke hearts and lightly pulse until it’s still a little
chunky. Serve with veggies, bread or crackers. This
1 tsp Better Than Bouillon also makes a great sandwich spread or pasta sauce!
vegetable flavor*

SKINNY Ingredients Instructions


1 can cannellini (white kidney) In a saucepan, add your onion and 1-2 tbsp of water
beans, rinsed and drained and cook until fragrant for about 5 minutes. Add in
1/2 cup water your spinach and artichoke hearts and cook another
5 minutes.
1 can artichoke hearts, drained
1/2 medium white onion, diced Add your cannellini beans, water, nutritional yeast,
6 cups fresh spinach or 1 bag garlic powder and bouillon in to your blender and
frozen spinach blend until smooth.
1/2 cup nutritional yeast Add in the onion, spinach and artichoke hearts and
1 tsp garlic powder lightly pulse until it is still a little chunky. Serve with
veggies, bread or crackers. This also makes a great
1 tsp Better Than Bouillon sandwich spread or pasta sauce!
vegetable flavor*

*If you don’t have Better Than Bouillon you can either sub the 1/2 cup of water
for vegetable stock or use 1/2 tsp of salt to taste.

#LetsGetSaucy | highcarbhannah.co 21
Veganized Sauces
IT CAN BE so frustrating to make the perfect meal, but even more so when you go
to the store to buy sauce, it has eggs or milk in it! Bummer! Enjoy these cruelty-
free veganized sauces that you can make right at home.
Veganized Sauces

EASY TZATZIKI
Ingredients Instructions
1/2 English cucumber, chopped Soak your cashews in water for 4 hours; drain.
1/2 cup coconut milk Peel your garlic, chop your dill and cucumber.
1/2 cup raw cashews, soaked In a high-speed blender, blend all your ingredients
for 4 hours until smooth and creamy.
1/2 lemon, juiced
1 clove of garlic, peeled
1 tbsp fresh dill, chopped
~ Pinch of salt

EASY TARTAR SAUCE


Ingredients Instructions
1/2 cup vegan mayo With the ever-increasing popularity of vegan
2 tbsp pickle relish alternatives, even Hellman’s has made a vegan mayo
with Non-GMO ingredients!
1/4 lemon, juiced
1 tsp apple cider vinegar You can also use the vegan mayo recipe in the
sandwich spread section
In a bowl, whisk together all of your ingredients until
smooth for a delicious tartar sauce.

TANGY YOGURT SAUCE


Ingredients Instructions
1 cup vegan soy yogurt Mix ingredients together in a small bowl and pour over
1/4 tsp fresh lemon zest roasted vegetables or baked potatoes. So good!
1/4 lemon, juiced You can easily jazz this recipe up by adding different
1 tsp maple syrup fresh herbs like dill, parsley, or oregano.
1 tsp horseradish

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Veganized Sauces

SPICY ENCHILADA SAUCE


Ingredients Instructions
4 tbsp coconut milk In a saucepan over medium heat, add 2 tbsp of
2 tbsp brown rice flour coconut milk, onion and garlic. Sauté until fragrant,
which takes about 5 minutes.
2 garlic cloves, minced
1/2 white onion, minced Add in the rest of the coconut milk and flour. Whisk
1 tbsp chili powder together until it’s nice and thick.
1 tsp cumin Add in the rest of your ingredients and cook for 10
1 chili in adobo sauce minutes, stirring frequently.
and 2 tbsp adobo sauce Pour sauce into your blender and blend until smooth.
1/2 cup tomatoes, diced
1/2 cup tomato paste
2 tsp nutritional yeast
1 cup vegetable broth
~ Salt to taste

SMOKY BBQ SAUCE


Ingredients Instructions
3 tbsp brown mustard In a large bowl, whisk together all of the ingredients
3 tbsp coconut aminos until very smooth.
(or low-sodium soy sauce) You can also do this in a blender.
1 tbsp molasses
This Smoky BBQ sauce goes great over
1 tbsp brown sugar cauliflower wings.
1/2 tsp liquid smoke
Here is a link to make the wings:
1 tsp garlic powder
https://highcarbhannah.co/recipes/
1 tbsp apple cider vinegar
cauliflower-buffalo-wings/
8-oz can tomato sauce*

*Note: This is different than tomato


paste or diced tomatoes

#LetsGetSaucy | highcarbhannah.co 25
Hearty Salad Dressings
I LOVE SALADS. Not a lot of people do, but the thing is, they don’t have a
collection of bomb-diggity dressings to drizzle over those greens. Chow down
on a fresh salad with one of these creamy sauces.
Hearty Salad Dressings

RANCH
Ingredients Instructions
1/2 cup hemp seeds, soaked Soak your hemp seeds in water for at least 2 hours;
for 2 hours drain. Peel your clove of garlic.
1/2 cup water In your blender combine all your ingredients and
1 clove garlic, peeled blend until super creamy and smooth. Use as a salad
1 tsp onion powder dressing or a dip for cauliflower wings.
1 tsp dried dill Here is a link to make the wings:
1/2 tsp salt https://highcarbhannah.co/recipes/
cauliflower-buffalo-wings/

CAESAR
Ingredients Instructions
1/2 cup raw cashews, soaked Soak your cashews for at least 4 hours in water.
for 4 hours
Drain your cashews. In your blender combine all your
1/4 cup water ingredients and blend on high until very smooth.
1/2 lemon, juiced
Place in a container and seal tightly. This will last up to
2 tsp garlic powder 1 week in the fridge.
2 tsp vegan worcestershire sauce
3 tsp capers
1 tsp mustard powder
~ Pinch of salt to taste

BLUE CHEEZE
Ingredients Instructions
4 oz firm tofu In your blender, combine all your ingredients except
4 tbsp hemp seeds the tofu, parsley and green onion. Blend on high until
super smooth.
1/2 lemon, juiced
1 tsp garlic powder Add in your tofu, parsley and green onion and pulse
3 tbsp apple cider vinegar until it is still a little chunky but well combined.
1 tbsp maple syrup Place in a container and seal tightly. This will last up to
1-2 tbsp water 1 week in the fridge.
1/2 tsp salt
2 tbsp parsley, finely chopped
2 tbsp green onion, finely
chopped

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Hearty Salad Dressings
LEMON GARLIC TAHINI
Ingredients Instructions
3 tbsp tahini In a bowl combine all of your ingredients and whisk
1/2 lemon, juiced together until smooth. You may need to add more
water if you want the dressing to be thinner, it will also
1/2 tsp garlic powder
thicken a bit in the fridge. This recipe only makes one
1 tbsp coconut aminos serving, so you will want to adjust it according to how
2-3 tbsp water many people you are serving. This is my go-to salad
recipe :)

SPICY CHIPOTLE
Ingredients Instructions
1 cup of raw cashews, soaked Soak your cashews in water for at least 4 hours; drain.
in water for 4 hours Juice your lemon, mince the cilantro and peel your
1/2 lemon, juiced garlic.
1 tbsp apple cider vinegar Combine all of your ingredients in your blender and
1 chipotle chili + 2 tbsp of blend until smooth.
adobo sauce Store in the fridge in an airtight container up
2 tbsp cilantro, minced to 1 week.
1 garlic clove, peeled
1 tsp cayenne pepper
1 tsp paprika
1 cup water
1 tsp salt

AVOCADO LIME
Ingredients Instructions
1 avocado Peel your garlic clove and juice the lime.
1 garlic clove, peeled Combine all of your ingredients in your blender and
1/4 cup cilantro blend until smooth.
2 tbsp cashew butter Store in the fridge in an airtight container up
1 lime, juiced to 1 week.
1/2 tsp salt

ITALIAN
Ingredients Instructions
1 can cannellini (white kidney) beans Peel your garlic clove and juice 1/2 of a lemon. Drain
2 tbsp tahini and rinse your beans thoroughly.
1/2 cup water Combine all of your ingredients in your blender and
1 tbsp Italian seasoning blend until smooth. Store in the fridge in an airtight
1/2 lemon, juiced container up to 1 week. This also makes a great
bread dip!
1 garlic clove, peeled
1 tbsp apple cider vinegar
1 tsp salt
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Sweet Salad Dressings
THESE SWEET salad dressing are perfect for summer. Pour over a big salad, and
you have a light and refreshing lunch. They are also great over rice or in a cold
pasta salad. So, let your imagination run wild and let’s get creative in the kitchen!
All of these recipes make 1 serving.
Sweet Salad Dressings

MAPLE MUSTARD
Ingredients Instructions
3 tbsp maple syrup This recipe is super simple, but what is great about it
1 1/2 tbsp mustard is that it serves as a perfect base for other creations.
1-2 tbsp water I like to add different things to this base like balsamic
vinegar, garlic powder, or tahini if I want a creamier
version. Just mix together your ingredients in a small
bowl and serve. This also makes a great potato
topping or dip.

STRAWBERRY BALSAMIC
Ingredients Instructions
2 tbsp strawberry jam (fruit-juice Mix together your ingredients in a small bowl and
sweetened if you can find it) serve.
1 tbsp balsamic vinegar You can also blend 1/2 cup of strawberries in your
2 tbsp water blender and use that instead.

MANGO CURRY
Ingredients Instructions
1 cup mango, diced Dice up 1 cup of mango or use frozen mango and let
1 tsp curry powder it thaw.
1 tbsp tahini In your blender, combine all of your ingredients and
2 tbsp water blend until smooth.
1 tbsp coconut aminos My favorite way to eat this is over rice with a bunch of
raw chopped veggies mixed in.

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Sweet Salad Dressings

LIME CILANTRO
Ingredients Instructions
2 tbsp maple syrup Deseed the jalapeño pepper and juice the lime.
(or agave nectar)
In your blender, combine all of your ingredients and
1/4 cup fresh cilantro blend until smooth.
1 lime, juiced
This is great over burrito bowls, which you can easily
1 jalapeño pepper, deseeded make with a base of rice, beans, refried beans,
1 tsp apple cider vinegar avocado, salsa, pico, corn and whatever you desire!
1 tbsp coconut aminos

ORANGE MISO
Ingredients Instructions
1/2 cup orange juice In a small bowl mix together all of your ingredients
2 tbsp tahini until smooth.
1 tsp miso paste This recipe is great on any asian-style salad or
over rice.

THAI PEANUT
Ingredients Instructions
2 tbsp peanut butter In a small bowl mix together all of your ingredients
1 tbsp coconut aminos until smooth.
1 tsp garlic powder I love this recipe over rice noodles with sautéed
1 tbsp maple syrup vegetables.
1/2 tsp lemongrass, minced Here is a sauce secret: it goes so well combined with
the lime cilantro dressing over a salad; it’s a like flavor
explosion in your mouth!

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Sweet Sauces & Dips
IT CAN BE HARD finding pre-packaged chocolate sauce or cake frosting in the
store that is vegan and not full of a bunch of weird or unhealthy ingredients.
These recipes below are an amazing base for any kind of dessert sauce or dip
you want to create.
Dessert Sauces & Dips

CHOCOLATE SAUCE
Ingredients Instructions
1 cup of raw cashews, soaked Soak your dates and cashews in water for 4 hours.
for 4 hours
Drain cashews and dates and add them in to your
1/2 cup cocoa powder blender with the rest of your ingredients. Blend on
10 dates*, pitted and soaked high until smooth and creamy.
1/2 tsp vanilla powder Serve with fresh-cut fruit, over banana ice cream or
1 cup water on top of brownies.
*Medjool is my favorite
variety of dates.

RAW NUTELLA
Ingredients Instructions
1 cup raw hazelnuts, soaked For this recipe make sure you soak your nuts and
for 12 hours dates in water to make it extra creamy.
1/2 cup coconut milk Once they have soaked a minimum of 12 hours, drain
8 dates*, pitted and soaked them and place all your ingredients in your blender
1/2 cup raw cacao powder and blend until super smooth.
1 tsp vanilla powder or extract This is great on toast or as a fruit dip.
*Medjool is my favorite
variety of dates.

COOKIE DOUGH DIP


Ingredients Instructions
1 cup of raw cashews, soaked Soak the cashews in water for at least 4 hours; drain.
for 4 hours
In your food processor, combine all of your
3 tbsp maple syrup ingredients except the chocolate chips and pulse until
1 tsp vanilla powder it resembles a cookie dough consistency.
1/4 cup dairy-free chocolate chips Add into a bowl and mix in your chocolate chips. You
~ Pinch of salt can easily make this recipe into bliss balls by adding in
1/4 cup of oats and rolling them in to balls.

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Dessert Sauces & Dips

VANILLA CREAM
Ingredients Instructions
1/2 cup coconut butter Soak your dates in water for at least 4 hours. Reserve
1-2 tbsp water soaking water.
15 dates*, pitted and soaked In your food processor, combine all of your
1 tsp vanilla powder ingredients until creamy and smooth. You may need to
*Medjool is my favorite add in more water (use the water that you soaked the
variety of dates. dates in) to get it to process.
If you cannot find coconut butter, you can also use
cashew butter. This recipes makes a great base for a
cake frosting, as well. You can add in other flavors like
lime juice, orange zest or cinnamon to spice it up.

SALTED CARAMEL
Ingredients Instructions
40 dates, pitted and soaked Pit and soak your dates in water for 4 hours.
1/2 tsp pink Himalayan sea salt Once soaked, drain your dates and add them in to
1 tsp vanilla powder your blender with 1/2 cup water and vanilla powder.
1/2 cup water Blend on high until creamy.
If you want a thinner or thicker consistency adjust
water accordingly. Place your caramel dip in to a
container and mix in your salt.

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Rice Sauces
LOTS AND LOTS of rice is a favorite in our household but rice on its own...not
so good. Jazz up your jasmine with one of these ridiculously delicious sauces.
On a side note, I love using short-grain sushi rice for all of my meals. There’s
something about how sticky it is that I love!
Rice Sauces

TERIYAKI
Ingredients Instructions
1 cup water First, remove the peels from your garlic and ginger.
1/4 cup tamari Mince garlic and ginger very finely.
1 inch/thumb ginger, peeled Next, mix your cornstarch and cold water together
and minced until it thickens. Add the rest of your ingredients in a
1 clove garlic, peeled and minced saucepan over medium-low heat and stir. Let warm
1/4 cup maple syrup for 3-4 minutes and then add in your cornstarch. Heat
the mixture until you get it to the thickness you want
1 tbsp cornstarch and then serve.
1/4 cup cold water

GENERAL TSO
Ingredients Instructions
3 garlic cloves, peeled and minced First, remove the peels from your garlic and ginger.
1 inch/thumb ginger, peeled Mince garlic and ginger very finely.
and minced Add in to a bowl and stir in the rest of your
1/2 cup hoisin sauce ingredients.
1/4 cup rice vinegar This sauce is great on cauliflower wings or over
3 tbsp tamari rice and veggies.
4 tbsp brown sugar
1 tsp red pepper flakes
1 tsp sriracha (optional)

YELLOW COCONUT CURRY


Ingredients Instructions
14-oz can coconut milk Prepare your potatoes, onion and garlic cloves. In a
1 tsp turmeric large saucepan, add 2 tbsp of water, your garlic and
onions. Sauté for 5 minutes over medium heat.
2 tbsp curry powder
2 gold potatoes, chopped Next, add in the rest of your ingredients and stir well.
1/2 onion, chopped Bring to a boil, reduce heat to a simmer, cover and
cook for 20 minutes until your potatoes are tender.
3 garlic cloves, peeled and
minced This base recipe is great by itself over rice. I like to
1 tbsp brown sugar add fresh tomatoes, spinach and cooked lentils to
the sauce and cook for another 10 minutes. Get
1 tsp salt creative and add what you like to this great
Indian-inspired dish.

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Rice Sauces

RED CURRY SAUCE


Ingredients Instructions
1 tbsp fresh ginger, peeled Peel and mince the ginger and garlic cloves.
and minced
In a saucepan over medium heat, add 1 tbsp of water
2 garlic cloves, peeled and your ginger and garlic. Sauté for 2-3 minutes or
and minced until fragrant.
2 tbsp Thai red curry paste
Add in the rest of your ingredients and cook for 5
14-oz can coconut milk minutes. If you are making a vegetable curry, this is
2 tbsp brown sugar when you will want to add in any vegetables to cook
1 tbsp tamari in the sauce. Cook veggies until tender and then serve
1 lime, juiced over rice.
1 tbsp lemongrass, minced
1 tbsp kaffir lime leaves, minced

THAI PEANUT SAUCE


Ingredients Instructions
1/2 cup creamy peanut butter Place all of your ingredients in a bowl (except the
1/2 cup coconut milk sesame seeds) and using a whisk, mix together until
creamy and smooth.
2 tbsp Thai red curry paste
2 tbsp coconut aminos Top with sesame seeds. This sauce is amazing to dip
2 tbsp apple cider vinegar spring rolls in or put it over rice noodles with a bunch
of veggies and fresh herbs like cilantro. You’ll have a
1 tbsp brown sugar super quick and delicious meal.
2 tbsp sesame seeds

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Pasta Sauces
AH PASTA, the carb lovers BFF! The key to an amazing pasta is obviously the
sauce, and whipping up a delicious sauce is pretty simple. Try out some of these
recipes below and wow your next dinner guests.
Pasta Sauces

WALNUT PESTO
Ingredients Instructions
2 cups fresh basil, tightly packed Peel your garlic cloves and juice 1/2 of a lemon.
1/2 cup walnuts In a high-speed blender, add all of your ingredients
1/2 cup pine nuts and blend until smooth.
2 cloves garlic, peeled In a saucepan over medium heat, add in the sauce and
2 tbsp nutritional yeast cook until warm for about 5 minutes. Add in cooked
1 cup water pasta and toss. Top with freshly minced basil.
1/2 lemon, juiced
~ Salt to taste

MARINARA SAUCE
Ingredients Instructions
1 6-oz can of tomato paste Chop up 1/2 of a white onion, then peel and mince 2
2 14-oz cans of diced tomatoes cloves of garlic. In a saucepan over medium heat, add
a tbsp or 2 of water and sauté the onion and garlic
2 cloves garlic, peeled and minced
until fragrant (for about 5 minutes).
2 tbsp fresh basil
2 tbsp fresh parsley In your blender, add the rest of your ingredients
and blend until smooth. Add blended sauce into
2 tsp dried oregano the pan and stir together until warm. Then, add in
1/2 white onion, chopped your cooked pasta and mix until all the noodles are
~ Salt to taste covered.

RAW MARINARA
Ingredients Instructions
1/4 cup sun-dried tomatoes, soaked Soak the sun-dried tomatoes in water for 4-6 hours;
2 garlic cloves, peeled drain. Prepare the garlic, carrot and tomatoes.
2 tbsp fresh basil Place all of your ingredients in your blender and blend
1 carrot, chopped until smooth.
4 medium tomatoes, chopped Pour sauce over raw zucchini noodles or kelp noodles.
1 Medjool date, pitted I like to top this with additional hemp seeds and
2 tbsp hemp seeds nutritional yeast.
~ Salt to taste (optional)

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Pasta Sauces

ALFREDO
Ingredients Instructions
1 cup of raw cashews, soaked Soak your cashews in water for 4 hours and drain. Boil
for 4 hours the gold potatoes for 15 minutes until soft and drain
1 cup gold potatoes, chopped the water.
& cooked In a high speed blender, add all of your ingredients
1/2 lemon, juiced and blend until smooth. In a saucepan over medium
2 cloves garlic heat, add in the sauce and cook until warm for about
1/2 tsp dried thyme 5 minutes.
1 1/2 cups water Add in cooked pasta and toss. Top with a pinch of
~ Salt to taste dried thyme or black pepper. This recipe can also be
made raw if you leave out the potatoes.

MAC N CHEEZE
Ingredients Instructions
2 medium yellow potatoes, Soak your cashews in water for 4 hours; drain. Juice
chopped 1/2 of a lemon and peel one garlic clove.
1/2 cup of raw cashews, soaked Fill a small pot with water and bring to a boil. Cook
for 4 hours your potatoes over boiling water until tender for about
1/2 lemon, juiced 20 minutes.
1 garlic clove, peeled Place your potatoes and the rest of your ingredients in
1 cup water your blender and blend until very creamy. Pour over
1 tsp salt cooked elbow noodles and enjoy.
1/2 cup nutritional yeast This recipe can be made raw–just substitute 2 peeled
1/2 tsp turmeric zucchini for the potatoes and blend.

LENTIL BOLOGNESE
Ingredients Instructions
1 stalk celery, minced Prepare your celery, white onion, carrots and garlic.
1/2 white onion, minced In a large saucepan over medium heat, add 2 tbsp of
2 medium carrots, chopped water, your onion and garlic. Sauté until fragrant for
2 garlic cloves, minced about 5 minutes.
1 tbsp Italian seasoning Add in your carrots and celery, and sauté for 5 more
1 cup brown lentils minutes.
28-oz jar crushed tomatoes Next, add in the rest of your ingredients, bring to a
2 tbsp tomato paste boil, reduce heat to a simmer and cover. Cook for 30
1 cup water minutes.
1/4 cup fresh basil, chopped If the sauce is too thin when done, you can either
1 tbsp nutritional yeast pulse it lightly with an immersion blender or blend
half the sauce in your blender and then add it back
~ Salt to taste in. Serve over any pasta you like. This is also great on
potatoes.

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Spud Sauces
POTATOES are one of the most satiating and perfect foods for weight loss, and
they don’t get the love they deserve. Show your spuds some love by covering
them in one of these delicious sauces.
Spud Sauces

SOUR CREAM
Ingredients Instructions
1/2 cup cashew butter In a bowl, combine all of your ingredients and whisk
1/4 cup water together until smooth. Depending on how thick or thin
you want it, you can adjust the texture by adding more
1/2 lemon, juiced
water.
1 tbsp apple cider vinegar
1/2 tsp salt If you don’t have cashew butter, you can use soaked
cashews and blend everything together but it’s easier
if you double the recipe when using soaked cashews.

COCONUT CREAM PRALINE SAUCE


Ingredients Instructions
1/2 cup coconut milk In a saucepan over medium heat, simmer your
1/2 cup coconut butter coconut milk and brown sugar together for about 5
minutes or until all the sugar has dissolved.
1 cup pecans
1/2 cup brown sugar Lower the temperature to a simmer, add in your
coconut butter and pecans. Cover and cook for 10
minutes.
Pour over baked sweet potatoes for a sweet and
healthy dinner.

CREAMED CORN SAUCE


Ingredients Instructions
10-oz package of frozen corn Prepare your red bell pepper and red onion.
1 cup coconut milk In a skillet over medium heat, add 2 tbsp of water
1/2 cup red bell pepper, chopped along with the bell pepper and onion. Sauté for 5
1/4 cup red onion, chopped minutes or until fragrant.
1 tsp garlic powder Add in the rest of your ingredients and cook until
1/2 tsp salt warm for 5 more minutes. Place 1/2 of the mixture in
1 tsp chili powder your blender and blend until smooth. Add back in to
your pan and serve warm over baked potatoes.
1/2 tsp cumin

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Spud Sauces

JALAPEÑO CILANTRO CREAM


Ingredients Instructions
2 avocados Prepare the jalapeño pepper and garlic clove.
1/2 cup cilantro Place all of the ingredients in your blender and blend
1 jalapeño pepper, de-seeded until smooth. Pour over baked potatoes.
and chopped
If you like spicy food, you can leave the seeds in your
1 garlic clove, peeled and minced jalapeño and it will give this sauce an extra kick.
1 lime, juiced
1/2 tsp salt
1/2 tsp cumin
1 cup water

GARLIC CHIVE CREAM SAUCE


Ingredients Instructions
1/2 cup cashew butter Prepare the chives, onion and garlic cloves.
1/2 cup water In a saucepan over medium heat, add 2 tbsp of water
4 chives, minced along with the garlic and onion. Sauté until fragrant
4 garlic cloves, peeled and minced for about 5 minutes.
1/2 yellow onion, chopped Add in your cashew butter, chives and the rest of your
3 tbsp nutritional yeast water, and whisk together until smooth. Lower the
heat to simmer, cover and let cook for 10 minutes so
all the flavors can meld together. During last minute,
whisk in your nutritional yeast and serve.

VEGAN GRAVY
Ingredients Instructions
15-oz can cannellini (white kidney) Drain and rinse your beans. In your blender, combine
beans all of your ingredients and blend until smooth.
1 tsp onion powder Add the mixture into a small saucepan over low heat
2 tbsp nutritional yeast and cook until warm.
1 garlic clove, peeled Pour this delicious gravy over mashed potatoes, peas,
2 cups vegetable broth corn and enjoy!
1/2 tsp dijon mustard
2 tbsp tamari

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Sandwich Spreads
THESE EPIC vegan spreads will turn any sandwich into a masterpiece. Spread
them on thick and layer with your favorite veggies for a homemade gourmet sub.
Sandwich Spreads

VEGAN MAYO
Ingredients Instructions
2 cups silken tofu Blend all of your ingredients together until smooth.
1/2 cup unsweetened soy milk This will store in the fridge for 1 week in a sealed
1 lemon, juiced container.
2 tsp apple cider vinegar This can be used as a base for the tartar sauce recipe
1/2 tsp dijon mustard in the Veganized Sauces chapter.
1 tsp maple syrup
1 tsp salt

AIOLI
Ingredients Instructions
1 cup silken tofu In your blender, combine your aquafaba, garlic,
1 tbsp apple cider vinegar mustard, lemon juice vinegar and salt. Blend until it
starts to become frothy.
3 tbsp aquafaba*
1/2 tsp dijon mustard Add in your silken tofu and blend until smooth. Aioli
1/2 tsp salt is a garlic mayo that is divine on toasted bread,
sandwiches or wraps.
1/2 lemon, juiced
2 garlic cloves, peeled and minced
*Aquafaba is the liquid from a
can of chickpeas.

CREAM CHEESE
Ingredients Instructions
2 cups of raw cashews, soaked Make sure to soak your cashews at least 6 hours.
for 6 hours Drain and rinse your cashews. Add them in to your
1/2 lemon, juiced blender with your lemon juice and salt. Blend as
smooth as possible. This may take a few minutes if
1 tsp salt
you don’t have a high-speed blender.
1 probiotic capsule
Once smooth, add in your probiotic capsule and
blend again for 30 seconds. Place in a clean bowl and
cover with a cheesecloth and rubber band to make
sure nothing gets in. Let it sit at room temperature
overnight or for 12 hours. This is a base recipe; you
can spice it up by adding in sun-dried tomatoes,
olives, chives, garlic, or sweet things like strawberries.
Have fun with it!

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Sandwich Spreads

MACADAMIA HERB SPREAD


Ingredients Instructions
2 cups raw macadamia nuts, Soak the macadamia nuts and sun-dried tomatoes
soaked in water for 4 hours. Drain and rinse your nuts and
2 tbsp sun-dried tomatoes, tomatoes. Add all of your ingredients into your
soaked blender. Blend until very smooth, and then add in your
probiotic at the last 30 seconds.
1 lemon, juiced + zest
3 garlic cloves, peeled and minced Place in a clean bowl and cover with a cheesecloth
3/4 cup water and rubber band to make sure nothing gets in. Let it
sit at room temperature overnight or for 12 hours.
3 tbsp nutritional yeast Since this is fermented, it will last a few weeks in the
1/2 tsp each dried basil, fridge (if sealed in a tight, dark container).
rosemary, thyme
1 tbsp chives, minced
1 tsp salt
1 probiotic capsule

HOMEMADE PEANUT BUTTER


Ingredients Instructions
5 cups dry-roasted peanuts Place your peanuts in your blender or food processor
(no oil, salt, or sugar added) and blend for 2-3 minutes. This will give you a creamy
peanut butter and you can add to it if you want.
For a basic peanut butter, you can add 1 tbsp of
maple syrup and 1 tsp of salt. If you want it chunky,
only add 4 cups in to the blender and at the last 15
seconds, add in the last cup. You can also add other
things like cinnamon, cacao powder or even cayenne
pepper to this. Have fun with it! This recipe will work
for any nut butter. Try almonds, cashews, sesame
seeds, etc.

BABA GANOUSH
Ingredients Instructions
1 large eggplant, peeled Preheat your oven to 400° F. Peel and chop your
1/2 lemon, juiced eggplant into 1-inch cubes and place on a non-stick
baking tray.
4 garlic cloves, minced
1/4 cup tahini Bake for 20-25 minutes or until your eggplant is soft.
1/2 tsp cumin Once your eggplant is done, place it in your blender
with the rest of the ingredients and blend until
1-2 tbsp water smooth.
1 tsp salt
Slowly add in water until you get the consistency you
want. The mixture should be thick like a hummus.

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Continued Learning

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YOU CAN EAT HEALTHY
and have flavor too
HANNAH JANISH has been a plant based blogger for over
5 years. Going by High Carb Hannah on social media she
runs a youtube channel with over 600k subscribers and
has shared her journey of losing 70lbs through eating these
delicious Whole Foods.
She continues to share delicious recipes, meal plans and
her lifestyle to help inspire others to eat plants and not only
help themselves get healthy and fit but also help the animals
and our environment.

WEBSITE:
highcarbhannah.co

Design: Jeannine Elder & Hannah Janish


Interior Design: Jeannine Elder
Photos: Hannah Janish