A bright, zesty blend of leafy herbs, garlic, lemon, and olive oil. This raw, plant-based sauce enhances meals with antioxidants and supports detox, digestion, and heart health.
Preparation Time
- Prep time: 10 minutes
- Cooking time: None
- Total time: 10 minutes
- Servings: 6 (makes ~3/4 cup)
Ingredients
- 1 cup flat-leaf parsley, packed
- 1/2 cup fresh cilantro or basil
- 1 small garlic clove
- Juice of 1 lemon
- 1/3 cup extra virgin olive oil
- 2 tablespoons water (optional, for texture)
- 1/4 teaspoon sea salt
- Optional: 1/4 teaspoon chili flakes or 1/2 tsp Dijon mustard for extra depth
Instructions
- Combine all ingredients in a blender or food processor.
- Pulse until smooth, scraping sides as needed. Add water to adjust consistency.
- Taste and adjust seasoning. Serve immediately or refrigerate.
Estimated Nutritional Value (Per 2 tbsp serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Protein | ~0.5 g |
| Fat | ~9 g (mostly unsaturated) |
| Carbohydrates | ~2 g |
| Fiber | ~0.5 g |
| Vitamin K | ~80% DV |
| Vitamin C | ~15% DV |
| Folate | ~10% DV |
| Polyphenols | High (from herbs and olive oil) |
Health Benefits
1. Cardiovascular and anti-inflammatory support
Fresh herbs like parsley and cilantro are rich in flavonoids and vitamin K, which promote blood vessel health and reduce oxidative stress.
Reference: D’Archivio M et al. (2007). Polyphenols, inflammation, and chronic diseases. Nutrition Reviews.
2. Liver detox and metal chelation
Cilantro supports liver enzymes and may bind heavy metals, promoting detoxification.
Study: Villarreal ML et al. (2012). Coriandrum sativum and heavy metal excretion. Journal of Ethnopharmacology.
3. Gut-friendly and antimicrobial properties
Raw garlic and lemon juice support digestive enzymes and immune activity, and can help balance gut flora.
Source: Amagase H. (2006). Garlic’s health benefits. Journal of Nutrition.
Tips for Best Results
- Use fresh, dry herbs to prevent a watery or dull-colored sauce.
- Add lemon juice just before serving to preserve brightness.
- Use as a drizzle over grilled vegetables, fish, quinoa, eggs, or legume dishes.
- Store in a glass jar in the refrigerator for up to 3 days. Stir before use.
- To freeze, portion into ice cube trays for single-serve sauces.
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