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Lunchbox, Sides, Vegan &/or Raw

Udo’s Satay Sauce

Getting teens to eat oily fish or soaked linseed can be tricky.

That’s why we’ve come up with this incredibly tasty dip using Udo’s Oil. They’ll get a whackload of omega-3 as well as stealthy amount of nutrients from the accompanying sweet potato dippers. Steamed broccoli, asparagus and raw pepper strips are also great pals of satay sauce, but I don’t imagine you can push your luck!

udos 2 udi

Think of this satay recipe as ammunition for your body. There’s fresh ginger to karate chop sore throats and beef-up your immune system’s front-line defence. Expect a good dose of vitamin C and helpful polyphenols from your freshly squeezed lime juice. Then there’s raw garlic with its legendary medicinal effects. Yes it reeks, but for very good reason. This pong contains important compounds to boost well-being. Allicin kills roving bacteria in our bloodstream, saponin seems to mop up cholesterol, and courmaric wages war against infections. Not bad for a satay sauce!

But there’s more! Udo’s squad of fancy oils includes organic linseed, evening primrose, rice bran and oat germ oils, and vitamin E all of which are difficult and expensive to source singularly. Udo socialises them all into one little bottle.

Udos 4

Fancy winning a year supply?

To enter, see the nifty Udo’s Choice box at the end of the page. The competition is only open to Irish subscribers this time – sorry!

There are multiple ways of entering (Twitter, Facebook, Pinterest etc). Your details are not shared with Udo’s, or any other 3rd party. In the coming months, I am partnering with some of my favourite brands to mark the launch of my new cookbook, and to celebrate my loyal subscribers (that’s YOU!) It’s a small way of saying thanks.

So here’s the recipe …


For the satay:

1-inch length of ginger, peeled

4 tablespoons Udo’s Oil

6-8 tablespoons crunchy peanut butter (you can do half tahini)

2 tablespoons tamari, shoyu or soya sauce

1 tablespoon organic honey, barley malt or maple syrup

Juice of 1/2 lime

2 tablespoons Clearspring mirin

1 clove garlic, crushed

For the sweet potato wedges:

3 small-medium organic sweet potatoes

Extra virgin coconut oil

1 tablespoon cumin, sweet paprika or Jalfezi powder (optional)


To make the satay, finely chop your ginger and crush to a paste in a pestle and mortar. The base of a heavy object can sometimes work too, but usually worries the dog and ends up unreasonably messy. Mix with remaining ingredients and set in the fridge for 20 minutes. If you have spring onions loitering in your fridge, add these too (be careful! Toddlers will spit them out!)

To make the wedges, slice the sweet potatoes into chips. No need to peel the potato skins. Trust me. Toss them onto your baking tray and give them a lick of sweet paprika and coconut oil. If the tray looks overcrowded, consider using two trays. This way, the wedges will crisp at the edges. If the tray is too packed, they will sweat more than roast (it’s a matter of choice).

Bake at 200 Celsius for 20-30 minutes, depending how thick the wedges are. Keep checking them, and tossing the tray to evenly distribute the flavour and oil.

When they are cooked to your liking, serve beside the satay and maybe a few strips of raw pepper or steamed asparagus. And your favourite DVD of course.


a Rafflecopter giveaway


Competition details:


  1. The winner will be randomly chosen by and posted above.
  2. Mum, you can’t enter!
  3. This giveaway is only open to Irish residents this time, sorry! I will not be mailing the prize myself. It will be mailed directly from Naturalife, Udo’s Choice Oil supplier in Ireland.
  4. I am not in any way profiting from this competition. In the coming weeks, I am partnering with some of my favourite brands to mark the launch of my new cookbook, and celebrate my loyal subscribers (that’s YOU!) It’s a small way of saying thanks.
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  • Reply Kathleen January 29, 2014 at 12:11 pm

    Delighted to have found this! Looking forward to reading more of your interesting and informative articles 🙂

  • Reply Gráinne O'Meara January 29, 2014 at 12:24 pm

    Love the site. Will follow with interest as I’m trying to recover from chemo (& loose chemo weight gained 🙁 ). ♡

    • Reply Susan Jane January 29, 2014 at 8:30 pm

      Good luck Grainne. Onwards ye of admirable tenacity!

  • Reply Ruth Whitston January 29, 2014 at 5:41 pm

    Love this…I`m going to try these recipes asap….I love UDO`S Oil..

  • Reply Trish February 10, 2014 at 3:28 pm

    Hi,ordered your book last Wednesday & received it Friday. Love your ethos & am trying to ‘sell’ it to my children & himself!! My daughter is 17 & W. Jnr. is 7, I’m afraid we have all developed a few unhealthy eating habits!! However change is a comin’ and I’m currently scouring various websites for additional supplies to transform our diet………wish me luck & thank you 🙂

    • Reply Susan Jane February 10, 2014 at 5:56 pm

      Good woman Trish! You’ll find that healthy eating is far from restrictive. It is, in fact, incredibly liberating isn’t it? There are so many ingredients to play with, ingredients I never heard of before I gave up wheat. Good luck! SJ

  • Reply Grainne March 5, 2014 at 7:06 am

    Hi there – what is Udo’s oil? I haven’t seen it here in Sydney. 

    Many thanks

    • Reply Susan Jane March 5, 2014 at 9:27 am

      Hi Grainne. You could use cold pressed hemp seed oil in its place, or cold pressed linseed oil. Both have a hefty dose of omega-3 and can be easily found in Sydney! Hope this helps. Give Oz my love!

  • Reply Jenny June 6, 2014 at 1:11 pm

    Hi Susan,  could you use apple cider vinegar instead of mirin? Also, what is a good oil for gut inflammation?


    • Reply Susan Jane June 6, 2014 at 8:42 pm

      Hi Jenny. I wouldn’t use cider vin in place of mirin. Just leave the mirin out (or use ume plum dressing which is a Japanese fermented fruit). Not essential! Omega-3 fats are considered good artillery against inflammation. Hope this helps! SJ

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    A special announcement

    Join me on Substack

    Howdy! I’ll be deleting this website shortly. Gah! But please stay in touch – I so appreciate your loyalty and lovebombs.

    You can continue to access my recipe drops over on Substack.  Hope to see you there, and to continue frolicking on this veggie-fueled dance floor.