Inspired by: Caribbean fruit salsas Flavor: Sweet-heat Ingredients: Fresh pineapple, red chili, lime juice, cilantro Use for: Raw tacos, wraps, jicama sticks Note: Great for morning use (no fat), since it's all fruit + herbs
Inspired by: Tropical fruit glazes Flavor: Sweet, tart Ingredients: Fresh ripe guava purée, lime juice, pinch of chili or ginger Use for: Sweet potato, jackfruit, squash (avoid with fruit if eating early) Note: Best used…
Used in: Trinidadian, Guyanese, and broader West Indian cooking Flavor: Herbal, pungent, fresh Ingredients: Thyme, parsley, green onion, garlic, bell pepper, lemon juice Use for: Marinades (fat-free), dips, bowl drizzles
Inspired by: Jamaican hot sauces Flavor: Spicy, vibrant, citrusy Ingredients: Scotch bonnet peppers (or habaneros), mango or papaya (for sweetness), lime or lemon juice, garlic, onion, sea salt Use for: Roasted veggies, squash, wild mushrooms…
Inspired by: Southern European olive tapenade Flavor: Umami-rich, herby Ingredients: Rehydrated shiitake or lion’s mane, garlic, lemon juice, rosemary Use for: Veggie toast (grain-free), wraps, savory zucchini dishes
Inspired by: German-style sweet-sour chutneys Flavor: Sweet, pungent Ingredients: Grated apple, red onion, lemon juice, thyme Use for: Topping for roasted veggies or cabbage rolls
Inspired by: Dijon, German, and British mustards Flavor: Bold, tangy, sharp Ingredients: Ground mustard seed, lemon juice, tarragon, thyme, garlic Use for: Wraps, veggie plates, slaws Note: Must be homemade—store-bought versions usually contain vinegar
Inspired by: British and German pan gravies Flavor: Savory, deep Ingredients: Shiitake or lion’s mane mushrooms, garlic, lemon juice, rosemary, vegetable broth (homemade) Use for: Root vegetables, squash, mashed cauliflower
Inspired by: Eastern European horseradish condiments Flavor: Sweet, earthy, sharp Ingredients: Raw beet, grated horseradish root (fresh), lemon juice Use for: Root veggie dishes, mushroom cutlets
Inspired by: French cold deli sauce Flavor: Creamy, tangy Ingredients: Shredded raw celeriac, lemon juice, garlic, optional herb blend Use for: Wraps, slaws, light lunches
