A smooth and vibrant orange sauce made from fresh carrots, ginger, and garlic. Ideal as a dressing, dip, or warm drizzle for vegetables, grains, or proteins—this anti-inflammatory blend supports digestion, immunity, and skin health.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 10–12 minutes
- Total time: ~20–22 minutes
- Servings: 4 (yields ~1 cup)
Ingredients
- 2 medium carrots, peeled and sliced
- 1 tablespoon fresh ginger, peeled and chopped
- 1 garlic clove, minced
- 2 tablespoons extra virgin olive oil
- Juice of 1/2 lemon
- 1 tablespoon apple cider vinegar or rice vinegar
- 2 tablespoons water (more for thinner texture)
- Sea salt to taste
- Optional: 1 teaspoon honey or maple syrup for balance
Instructions
- Boil or steam carrots for 10–12 minutes until soft. Drain and let cool slightly.
- In a blender, combine carrots, ginger, garlic, lemon juice, vinegar, olive oil, water, and salt.
- Blend until smooth, adding more water to adjust texture.
- Taste and adjust seasoning. Serve warm or chilled.
Estimated Nutritional Value (Per 1/4 cup serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~85 kcal |
| Protein | ~0.8 g |
| Fat | ~7 g (mostly unsaturated) |
| Carbohydrates | ~6 g |
| Fiber | ~2 g |
| Vitamin A | ~280% DV |
| Vitamin C | ~10% DV |
| Potassium | ~8% DV |
| Beta-carotene | High |
Health Benefits
1. Eye and skin protection
Carrots are rich in beta-carotene, which converts to vitamin A, essential for vision, skin repair, and immune function.
Reference: Tanumihardjo SA. (2013). Vitamin A and health. Advances in Nutrition.
2. Anti-inflammatory and digestive support
Ginger contains gingerols, which aid digestion, reduce nausea, and combat inflammation.
Study: Lete I & Allué J. (2016). Ginger and gastrointestinal disorders. Integrative Medicine Insights.
3. Immune and liver function
Garlic and lemon juice enhance detoxification enzymes and immune cell activity, supporting whole-body health.
Source: Arreola R et al. (2015). Immunomodulatory effects of garlic compounds. Journal of Immunology Research.
Tips for Best Results
- Use young, fresh carrots for a sweeter, milder flavor.
- Adjust ginger to taste—start with less if you’re unsure about spice level.
- Store in the fridge for up to 4 days in an airtight glass container.
- Serve over steamed vegetables, grilled chicken, roasted tofu, or quinoa.
- For a creamy texture, blend with 1 tablespoon tahini or plain Greek yogurt.
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