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Umami Sauce

True Food Kitchen exclusive! This novel, intriguing sauce is so simple to make. Most people cannot guess the ingredients, particularly the nutritional yeast flakes that give the sauce its rich ocher color and clear fifth taste (umami). I keep a jar of it in my refrigerator and use it on everything from steamed vegetables to broiled fish. It's great on salads, but add it at the last minute and don't toss it with delicate greens, lest it wilt.

Food as Medicine
Garlic - used generously in this recipe - is an excellent source of manganese, a trace mineral that's vital to many important antioxidant processes in human metabolism. A deficiency of manganese has been associated with decreased levels of HDL ("good") cholesterol.


1/4 cup apple cider vinegar
1/4 cup water
3 tablespoons tamari
1 cup nutritional yeast flakes
8 garlic cloves, mashed
1/2 cup extra-virgin olive oil
Salt (optional)

  1. Put the vinegar, water, tamari, yeast flakes, and garlic in a blender or food processor and blend until well combined.
  2. Remove the feed tube and, with the machine running, slowly drizzle in the olive oil.
  3. Blend well until the mixture becomes thickand emulsified, like mayonnaise. Adjust the seasoning with salt as needed.
  4. Pour the mixture into a lidded jar and refrigerate for up to 2 weeks. Bring the sauce to room temperature and shake well before using.

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Serves 12

Nutrients Per Serving:
Calories 122
Fat 9.85 grams
Saturated Fat 1.36 grams
(67.8% of calories from fat)
Protein 7.1 grams
Carbohydrate 5.1 grams
Cholesterol 0 mgs
Fiber 3.0 grams

This recipe is courtesy of Dr. Weil's cookbook: True Food: Seasonal, Sustainable, Simple, Pure.


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