Peanut and Ginger Sauce

This peanut and ginger sauce will liven up even the dullest-salad.

Let's be honest; having a green salad every single day requires a little creativity. You love it with sliced tomato; that is good for the prostate gland. Just plain lemon-juice and olive oil are great; with our quick hummus it is divine.

The basil-pesto recipe is even better. All those phytosterols are just fantastic for the body; then you can enjoy butter without guilt.

Peanut and ginger sauce

This page was last updated by Bernard Preston on 9th January, 2024.

But after a while, the thought crosses your mind, could we just for once try something different? Yes, consider this simple peanut and ginger sauce; it will go with any salad. 

Okay so you do have to find fresh green coriander, often called cilantro; and raw honey may prove well nigh impossible. But three years ago you planted a lime tree and the first-fruits are starting to drop.

  • 1 cup of roasted-peanuts
  • 1 TBSP of fresh or frozen-ginger
  • One third of a cup of water
  • One third of a cup of coconut-milk
  • 45ml soy sauce
  • 15ml of lime or lemon-pulp plus juice
  • 1 TBSP of freshly-ground, roasted sesame seeds, or tahini
  • 2 cloves of garlic
  • 2 tsp of raw-honey
  • Handful of dhania; fresh green coriander
  • 1 half of a par-boiled jalapeno or slither of chili

For myself I grow the jalapenos; they are so easy and rewarding. Roasted sesame seeds, also known as tahini, are on-tap because I make hummus every week. Initially a bit of aforethought is required. Thereafter you can certainly rustle up this peanut and ginger sauce in no time at all.

Peanut and Ginger Sauce

You can prepare this peanut and ginger sauce in only five to ten minutes; it's a rich source of vegetable protein and anti-inflammatory protection against dread disease.

The more often you make any recipe, the quicker it gets.

Don't be too fazed by the quantities but do savour the aroma and taste whilst preparing your peanut and ginger sauce. Should it have some salt? Is it too sweet?

Should there be less garlic for your taste-buds; or more ginger, perhaps?

Some like it hot; extra chili? 

Make a few notes so next time you can get it just the way your family enjoys it; there are no right and wrong recipes. Just what works for you is fine. That means savouring your food, living in the present and enjoying every minute. Munch your way thoroughly through the salad; it's no coincidence that cows chew the cud. We should too; it is called fletcherising.

  1. Toast the peanuts.
  2. Scrape the skin off a healthy chunk of fresh-ginger with a blunt knife. 
  3. Peel half a lime and then cut it into slices; remove any pips you may find.
  4. Put the sesame seeds into your cheap coffee grinder that you keep for herbs and spices; give them a whirl. They are full of healthy oil so the freshly-ground mush sticks to the sides; or just a tablespoon of tahini.
  5. Wash the green-coriander; there are lots of tiny insects that love it just as much as we do. 
  6. Add the chili; therein is the capaicin that is so anti-inflammatory.  
  7. Drop the whole lot into a blender and give it a whizz until your sauce is super-smooth.
  8. A little olive-oil makes it better still.

Okay so it takes a bit of time to prepare a sauce like this; you'll find plenty of food companies that will make something similar but because the ingredients go sour so quickly they have to load it with preservatives and salt. There is strong research coming out concerning the dire consequences of these chemicals.

I make no excuses for myself; I want to reach a vital ninety so I don't mind watching ten minutes less television so that I have the time to rustle up a delicious peanut and ginger sauce like this to go with my salad.

Have you heard about blue zone longevity?

Frailty syndrome

Researchers after following 70,000 women for 24 years found there is a strong inverse association between nut consumption and frailty syndrome[2].

That protection was also provided by peanuts.

But alas commercial peanut-butter afforded no such protection. It's probably because of the sugar, trans fats and emulsifier added so that the oil will not separate out at the top

This peanut and ginger sauce enjoyed regularly gives one protection against many diseases.

We live and die by our choices. You make yours, and I'll take mine. That for me, means homemade fresh peanut and ginger sauce once a week. In a month I will be trying something new and this delicious condiment will be an occasional, along with a pate, an olive oil salad dressing or our authentic hummus recipe; sweet basil and a few dozen other herbs make wonderful dips.

Tomorrow I'll fine-tune the recipe to my liking. With food companies you are locked into what someone else thinks is best; and all the crap they pitch in. Is it any surprise that autoimmune diseases have taken off in the last fifty years? You can bet on it, and I would gamble my last dollar on the fact that flavour enhancers and preservatives are a significant part of the problem.

Do you really need to have a flavour-enhancer in your peanut and ginger sauce? Go on, it's already far better and more nutritious than any food company can concoct; at a tenth of the price too.

Most likely you'll use already-roasted peanuts which have salt added; so no extra. I have started tossing in a few pecans and cashews too; and sometimes parsley instead of coriander.

Ginger incidentally gives some protection against the devastating damage that alcohol and refined carbs can do to the liver[1]. It's called steatohepatitis; often fatal.

Have you heard of fatty liver? Oddly it's not that butter or marbling on your steak that is the problem but sugar, cake flour and spirits.

Ginger helps prevent the spread of cancer cells.

Helen's fifteen euro salad

Lunch with autumn salads

Every family has its favourite dishes; this is one of mine. It is what keeps me regular. But a little variation never did any harm so a couple tablespoons of this sauce instead of hummus does wonders for the taste buds. Variety is the spice of life; rich in phytosterols, these are the kinds of foods that help prevent tumours.  

As always do not pour the dressing directly onto your salad before tasting it; that way you will get to enjoy the subtle flavours. And you can test whether your sauce actually enhances the lunch.

And if you have a supermarket salad dressing in the cupboard, you will use far less of that sugar-laden chemical cocktail; or worse still high fructose corn syrup. And eventually you will toss it out.

When making your own salad dressing is this easy, why buy garbage?

Is it perhaps time to start thinking about other best medicinal herbs to add to your cooking? They beat anything the pharmaceutical companies can come up with; the golden rule is that prevention will for ever be better than a cure. But yes, it does mean turning the TV off and discovering your own creative-self.

Low GI bread and P&G sauce

Most peanut-butter has bucketfuls of sugar added; this sauce is delicious on your bread. The oil in the peanuts and sesame seed further lowers the glycemic index making it less fattening; the vegetable protein too.

  • Low GI bread; less than ten minutes to prepare the dough plus another five hours in the machine, of course. We bake it every day; nothing could be simpler. 
  • Is peanut butter keto?

Growing lemon trees

A lemon has to be one of the most rewarding trees in the garden. It's small, has a wonderful scent when in flower twice a year and the bright-yellow fruit is so attractive; and nutritious.

Growing lemon trees should be one of your first thoughts when you move into a new home; it will mean years of better health and astonishingly delightful food.

At Bernard Preston's site you will find plenty of tree planting help; just look in the navigation bar above. But it does require a strong spine and that means daily lower-back exercises; I do them myself.

Raw honey

Any dish that isn't heated will be improved by raw honey. If you can find it; look for a small local beekeeper. Demand that it is not even warmed and preferably only lightly-filtered; the pollen is helpful against allergies.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • What are ultra-processed foods?
  • Investing in long-term health
  • Diseases from plastic exposure
  • Intensive lifestyle management for obesity has limited value
  • A world largely devoid of Parkinson's Disease
  • The impact of friendly bacteria in the tum on the prevention of cancer
  • There's a hole in the bucket
  • Everyone is talking about weight loss drugs
  • Pull the sweet tooth
  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
  • Nature is calling
  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

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56 Groenekloof Rd,

Hilton, KZN

South Africa