Posted in Diet, Food, Health and lifestyle, Healthy eating, Recipes

Sugar-free recipe for a fresh stir fry sauce

Smiles That Fit Your Lifestyle!

Author: Dr Rita Trakhtman, cosmetic dentist, East St Kilda

A healthier alternative to store-bought sauces. Here are some tasty ingredients to add a burst of freshness and flavour to your meals without resorting to unhealthy, sugar-filled flavours.

Basic Ingredients

  1. Fresh garlic – use a garlic crusher to get that garlic as fine as possible
  2. Fresh ginger – peel the skin and grate the ginger with a grater
  3. Fresh chilli – the smaller the chilli, the hotter it is. Finely slice or chop them. For added or reduced heat, you can either include or exclude the seeds.
  4. Onion – finely chopped
  5. Flavoured oils instead of olive oil – such as coconut oil or peanut oil. It adds a depth of flavour


Extra Ingredients

  1. Fresh herbs – play around with the fresh basils, chives, mint….
  2. Spices – you don’t need to be a spice guru. Just chose 2 savoury spices you like (e.g. smoky paprika and cayenne pepper) and they will be your go-to flavour enhances
  3. Dried chilli flakes – to add a depth of heat


Add splash of coconut oil into the frypan, on a low heat. Add the crushed garlic, grated ginger, chopped chillies and chopped onion into the frypan. Stir for 2 minutes on a low heat. Add more oil if needed. Add your chosen spice. Brown your protein (fish, chicken, meat, tofu). Add the veggies. Cook until protein cooked to your liking and the veggies still crunchy. Top with fresh chopped herbs to garnish.


For more healthy eating recipes and tips, please visit:

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Author: Dr Rita Trakhtman, cosmetic dentist, East St Kilda



An online healthy lifestyle blog from a dental point of view - Advice on how to live a healthy lifeSMILE :)

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