15 Nutrient Dense Sauces You Can Make in 15 Minutes or Less 

the shop


Are you looking for a simple approach to eating healthy meals every day without sacrificing time?

Are you too busy to sift (or scroll) through endless recipes looking for something healthy to eat every night? Do you have little time for food planning or the motivation to want to cook when there’s so much else going on? 

What if I told you there’s a simple approach to eating healthy meals every day without sacrificing time?

I’ll let you in on a little secret…

The secret is in the sauce

As you probably know, my expertise lies in helping people like you live as optimally as possible. That’s why I’ve created a book of 15 nutrient dense sauces that you can make in 15 minutes or less that will literally revolutionise the way you think about cooking and eating.

I’d like you to think of these sauces as your secret weapon to optimal eating. Plus, they make putting any meal together super simple and are totally satisfying and delicious.

Because I know what it’s like…

Not so long ago I struggled to find a balance between my work and home life and putting a nutritious meal on the table each night became a battle and a chore. Like you, I wanted to nourish myself and my family properly, but I didn’t want to spend hours in the kitchen night after night.

So, I created a simple way of eating – a philosophy and approach to plant-based eating that I still follow today. And it started with a sauce – one nutrient dense, satisfying and delicious sauce, which transformed the simplest of dishes into something wonderful. Since then, I’ve expanded my repertoire and now I want to share them with you.

- put nutritious meals together with minimum effort
- find pleasure in preparing meals again 
- have a plan for dinner every night ( = zero stress) 

I created this resource because I think you are also wanting a clear, accessible approach that will help you to:


So, here’s what you’ll get:

- 15 nutrient dense sauces, containing healthy fats, protein, greens and fibre – the four focus foundation of the 3 Sources philosophy and approach to plant-based eating 

- 15 full page, colour photographs for each sauce so you can see just how delicious they really are

- The 3 Sources “One Plate: Endless Possibilities” framework for putting a nutritionally balanced, no fuss meal together, even in the busiest of weeks

- Multiple suggestions for how to use the sauces (because they can literally be used in a hundred different ways)

- The kitchen tools you’ll need to prepare the sauces with ease and speed

- My most used tips and methods for maximising nutrients and finding ease in the kitchen

- Time. Because each sauce can be made in under 15 minutes

But wait, there’s more…

In addition to the sauces recipe book, you’ll get the 3 Sources Plant Powered Pantry Staples Guide – an in-depth and printable checklist for the best things to keep stocked in your pantry (and in your fridge and freezer too). With these items, you’ll be pretty much set to make most of the sauces in this book.

All at a STEAL price of £9.99. Because times are tough right now. And I want to help as many people as possible to stay healthy, eat optimally and keep feeding their families well, no matter what’s going on or how busy life gets.



Do I need to be skilled in the kitchen?

No, each sauce is simple to make with no complicated instructions and minimal cooking, meaning you don’t need to be skilled to make them

What if I don’t have the right equipment?

The sauces don’t require fancy equipment – just a blender or food processor and a few simple hand tools – some can even be made with a bowl and whisk

I don’t have the time.

Each sauce can be made in under 15 minutes, which means more time to spend on other things

The ingredients are quite expensive.

You’ll get 2-3 meals from 1 sauce so they’re very economical

Will the ingredients be hard to find?

Most of the recipes use every-day wholefood pantry ingredients (listed in the bonus guide), so you won’t be searching for hard to find ingredients

What if my family won’t like them?

There’s a sauce here for everyone. These recipes have been tried, tested and loved in my family and with our friends and their families

How will I know how to use them?

Suggestions for how to use the sauces, plus the 3 Sources “One Plate: Endless Possibilities” cheat sheet, will ensure that you’ll never be stuck for ideas

Are the sauces gluten free?


Are the sauces dairy free?


Are the sauces plant based?


What happens once I’ve signed up?

You’ll get download links for your recipes and pantry guide, which you can save as PDF files

How do I get started?

The best way to get started is to read the introduction, kitchen tools and kitchen practice pages and then review the “One Plate: Endless Possibilities” cheat sheet to familiarise yourself with the framework. Next, select your sauces and you’re set to go – I recommend you start with 2 or 3.

Anything else?

Email me at rachel@3sources.com and I’ll be more than happy to help!


15 Nutrient Dense Sauces You Can Make in 15 Minutes or Less

Full Recipe List Sneak Peak

Helping people reclaim, attain and maintain optimal health


follow along