Diary of a bodacious dietitian, Nutrition, Uncategorized

Quick Roasted Red Pepper Sauce

Looking for a terrific add-on to your typical lunch options?

I’m obsessed with the one I scarfed down today. It had everything I look for in a quick lunch:

  1. Delicious
  2. Healthy
  3. Fast
  4. Did I say delicious?

I was in between walking the dog, making patient calls, and mentally prepping for my friend’s birthday party tonight when the clock struck noon.

My stomach growled. My dog stared at me.

I’ve barely been to the grocery. We spent last week in New York and the weekend before that in Baltimore. And there was an event almost every night this week…What is a girl to do when there’s no obvious lunch choice?

Luckily, I opened my fridge, and this is what I saw: Red Pepper Sauce ingredients

I can work with this, I thought. There is no ailment a good sauce can’t cure!

And this was certainly no schlep of a sauce- it was delicious! Sometimes we surprise ourselves.

It’s also low sodium and high in protein. Double win.

The tomato and red pepper also packs a good amount of lycopene- a strong antioxidant- so this is one healthy sauce. No need to heat it, either, which means the miconutrient content will be well preserved.

It blended up in a minute, and I poured it over leftover quinoa, precut broccoli, carrot/cabbage slaw, and kimchi that I mixed and quickly heated up on the stove beforehand.

I topped it with slivered almonds and enjoyed while typing patient notes and making my dog insanely jealous.


Other ideas for use: Add to pasta, use as salad dressing, use as a dip for crackers or fresh veggies, top baked fish and rice…endless options.

This stuff rocks.

Easy Roasted Red Pepper Sauce

Prep Time: PT2 M

Total Time: 2 minutes

Yield: 2 servings

Easy Roasted Red Pepper Sauce


  • 2 heaping tbsp. Greek or Siggi's yogurt
  • One ginormous or two regular sized store-bought Roasted Red Peppers
  • 5 cherry tomatoes
  • 1 tbsp. hot sauce (I used sriacha but use based on preference)
  • 1 tsp sesame oil


  • Add all ingredients to blender. Press button. Rock on.
  • No need to heat it up! But you can if you like. I ate it raw over hot quinoa, kimchi and veggies, and it BLEW MY MIND.
  • Enjoy!



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