Teriyaki sauce, by nature, means lots of sugar and salt. Take the common Soy Vay teriyaki sauce for example- just 1 tablespoon contains 7 grams of sugar (29% of the American Heart Association’s added sugar limit for women) and 26% of the recommended daily sodium limit!
Those numbers are scary- especially when you know that excessive sodium and sugar can be hard on the heart. And then learn that heart disease is the leading cause of death in the United States. It’s the truth, folks!
The Better Store-Bought Alternative
When looking for a better store-bought teriyaki alternative, my recommendation is Coconut Secret Coconut Aminos Teriyaki Sauce. It contains slightly less sugar- coming in at 6 grams of sugar per tablespoon. But it contains much less sodium at 12% of the recommended daily sodium limit. Plus it is both gluten-free and soy-free meaning those with sensitive digestive tracts are likely to tolerate it better. Note: for those following strict SIBO protocols or the low FODMAP diet, please be aware that this store-bought option contains a small amount of onion and garlic.
But, an even better option is homemade! This particular recipe is more of a dressing than a thick sauce. But when you take a look at the nutritional profile of this homemade sauce- the choice is clear! My homemade recipe comes in at just 2 grams of sugar and only 4.5% of the recommended daily sodium limit for 1 tablespoon of dressing.
It goes great on steamed, sauteed, or grilled veggies, especially with a little rice to soak up the extra sauce. Some of my favorite low FODMAP options include carrots, bell pepper, summer squash, and kale. Add some sesame seeds, cilantro, and green onions (green part only) for a great garnish.
For those not following a low FODMAP diet, try sauteing mushrooms, onions, and garlic, then throwing in some broccoli, bell pepper, and summer squash. Serve with rice and top it all with this delicious & nutritious dressing.
Here’s what I made for my dad using this dressing:
- 3 tablespoons coconut aminos
- 2 tablespoons avocado oil (Costco & Trader Joe's have the lowest prices)
- 1 tablespoon toasted sesame oil
- 1 tablespoon lime juice or apple cider vinegar
- 2 teaspoons clover honey or pure maple syrup
- 2 teaspoons minced ginger
- dash red chili flakes or minced spicy pepper (optional)
- Add all ingredients to a mason jar. Screw on lid & shake until ingredients have combined. Shake again just before serving.
- Alternatively, you can whisk ingredients in a bowl or blend in a high-powered blender.