March is National Nutrition Month, and that means it’s time to focus on making every meal work for your health—without sacrificing taste.

Store-bought sauces typically hide sources of sugars, unhealthy fats, and additives that spike your blood sugar. What if there was a delicious, nutrient-packed sauce that actually helped support balanced blood sugar while adding gourmet flavour to your meals?

Enter the Creamy Roasted Red Pepper & Walnut Sauce—a trending, Mediterranean-inspired sauce that I’ve transformed into a diabetes-friendly version that’s packed with healthy fats, fibre, and antioxidants to fuel your body and enhance any dish.

Why Most Store-Bought Sauces Work Against You

Many sauces—especially store-bought varieties—contain hidden sugars, processed oils, and artificial ingredients that can wreak havoc on your blood sugar.

• Ketchup & BBQ Sauce: Loaded with high-fructose corn syrup and refined sugars.
• Creamy Dressings & Dips: Often contain inflammatory seed oils and hidden carbs.
• Teriyaki & Stir-Fry Sauces: High in sugar and artificial preservatives.

Instead of settling for bland meals or risky sauces, let’s upgrade your plate with something simple, clean, and absolutely delicious.

The Power of This Blood Sugar-Friendly Sauce

This Creamy Roasted Red Pepper & Walnut Sauce is more than just a flavorful topping—it’s a nutrient powerhouse that supports your health.

• Walnuts – Loaded with omega-3s to support brain and heart health.
• Roasted Red Peppers – Packed with antioxidants and vitamin C for immune support.
• Olive Oil – A healthy fat that supports insulin sensitivity.
• Garlic & Lemon – Adds flavor while supporting digestion and metabolism.

The result? A creamy, smoky, slightly nutty sauce that works beautifully on grilled chicken, steak, roasted vegetables, or even as a dip!

The Recipe: Creamy Roasted Red Pepper & Walnut Sauce

Servings: Makes 6 servings (about ¼ cup per serving).

Ingredients:

• 1 cup roasted red peppers – Antioxidant-rich and naturally sweet.
• 1/2 cup walnuts – Adds healthy fats and a creamy texture.
• 2 tbsp olive oil – Supports heart health and balances blood sugar.
• 1 garlic clove – Boosts immunity and enhances flavor.
• 1 tbsp lemon juice – Brightens the flavor and aids digestion.
• 1/2 tsp smoked paprika – Adds depth and warmth.
• 1/4 tsp sea salt – Enhances taste without excess sodium.

Instructions:

• Blend all ingredients in a food processor until smooth.
• Adjust seasoning to taste. If too thick, add a splash of water or olive oil.
• Store in an airtight container in the fridge for up to 5 days.

Serving Ideas:

• Drizzle over grilled chicken, steak, or fish for an instant flavor upgrade.
• Use as a dip for roasted veggies or low-carb crackers.
• Toss with zucchini noodles for a creamy, satisfying meal.
• Spread on a lettuce wrap or sandwich for extra flavor.

Storage Tips for Maximum Freshness

• Refrigerate in an airtight container for up to 5 days.
• Freeze in small portions for up to a month—perfect for meal prep!
• Re-blend or stir before using if separation occurs.

Ready to Take Your Nutrition to the Next Level?

This blood sugar-friendly sauce is just one way to make healthy eating effortless and delicious. If you’re ready to:

• Enjoy food without worrying about blood sugar spikes
• Discover simple, delicious ways to fuel your body
• Get a personalized strategy that fits your lifestyle

Book a Free Diabetes Wellness Connection Call Today!

Let’s create a simple, sustainable plan so you can eat well, feel amazing, and enjoy life without restriction.  Click here to schedule your free call now.

Because great food should fuel your body and your life. Let’s make every bite count!

I hope this diabetes-friendly recipe brings both flavor and balance to your plate! If you give it a try, I’d love to hear how it turned out—did you make any adjustments to suit your taste? Share your experience, tips, or questions in the comments below. Your input might inspire someone else on their blood sugar journey, too!

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.