Healthy Sauces for Autoimmune

While there are many varieties of sauce recipes, I tend to use these healthy sauces as they work well with my autoimmune condition.

White Sauce

White Sauce in Healthy Meal

White Sauce (Above) and Red Sauce (Below) with Healthy Meal Examples   ……. 

Red Sauce Red Sauce Healthy Meal


White Healthy Sauce

This white sauce is a slight modification found in the Whole Foods recipe section.

  • 1 tablespoon coconut oil
  • 1 white onion, finely chopped
  • 1 cup unsweetened almond or coconut milk
  • 1/4 cup raw cashews
  • 2 tablespoons nutritional yeast (optional)
  • 1 teaspoon onion powder
  • 1 teaspoon brown rice miso
  • Pinch of freshly grated nutmeg
  • Pinch of red pepper flakes


Heat coconut oil in a large skillet over medium heat. Add white onion and cook until softened, 5 to 7 minutes. Transfer to a blender or food processor, add almond milk, cashews, nutritional yeast, onion powder, miso, nutmeg and pepper flakes and purée until smooth.

Red Healthy Sauce

This red sauce is a slight modification found in the Whole Foods recipe section.
*** Although the recipe calls for tomato paste, any canned tomatoes / tomato paste flares me up.  If you need to use it, start out with a small dose like 1-2 Tsp.

  • 1 tablespoon coconut oil
  • 1 cup finely chopped white onion
  • 4 cloves garlic, finely chopped
  • 1/8 teaspoon crushed red pepper flakes (optional)
  • 2 tablespoons no-salt-added tomato paste ***
  • 3 – 4 beefsteak tomatoes
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons thinly sliced fresh basil
  • 1 tablespoon finely chopped fresh oregano
  • 1/4 teaspoon sea salt
  • Freshly ground black pepper


Heat coconut oil in a large skillet over medium heat. Add onion, garlic and crushed red pepper and cook until onion is translucent, about 5 minutes. Add tomato paste *** and cook 1 minute, stirring constantly. Reduce heat to medium, stir in tomatoes and cook about 15 minutes to blend flavors, stirring occasionally to make sure mixture doesn’t stick to the pan. Remove from heat and stir in vinegar, basil, oregano, salt and pepper. Serve warm or chill until ready to serve.

White or Red Healthy Sauce Meal Example

Taken from the healthy meal I used to make every morning for 4 months, you can use the white sauce to amp up the flavor.

  • 2 Tbsp. coconut oil
  • 1/8 cup diced onion
  • Ground pepper
  • 1/5 Container of Butterball Fresh Ground Turkey
  • Simply Organic Chicken Grilling Seasons (Get at Whole Foods)
  • 2-4 Tbsp cilantro
  • 1-2 types of leafy veggies – Bok Choy, Kale, Collard Greens, Swiss Chard, Sunflower Sprouts, or anything that’s in season at the farmers market.  Start out with a few leaves and adjust accordingly.
  • 1/4 diced red or yellow or green pepper
  • 2 crushed / finely diced garlic cloves
  • 3-5 sun-dried tomatoes
  • 1/2 diced tomato
  • 1/2 cup cooked brown rice 

Healing Meal Directions

On medium heat, add coconut oil, onion and ground pepper and wait until onion is translucent or browning.  Add in the turkey, seasoning, and cilantro.  Cover and cook until the meat is cooked (not browned).  Add in leafy veggies, pepper, sun-dried tomatoes and garlic for 3 minutes.  Turn off heat & add in tomato & brown rice for another 2 minutes.

BONUS: Healthy Salad Dressing

If you’ve made it this far on the list, I’ve got one more sauce (well, technically a healthy dressing) for you to try:

Combine 1 tablespoon brown rice miso, 1/4 cup orange juice (or 1/2 – 1 orange), 1-2 stalks green onions, and 1 teaspoon ginger in a food processor.  Enjoy!