alive logo

Honey Habanero Hot Sauce

Makes 2 cups (500 mL)


    Spicy, slightly sweet, and not just for the brave. With just a hint of habanero, this not-too-hot sauce will be “new best friends” with eggs and potatoes. Make sure to use it to give tacos, soup, chili, or salad dressings a complex, fruity kick.


    Handling habaneros

    Coming in at 100,000 to 350,000 Scoville units, habaneros are among the hottest peppers around. Always wear gloves or use tongs to handle them. After deseeding, place them in a bowl that you can tip into the roasting pan without having to touch the peppers again. Scrub cutting boards and knives with soap and water after using. In this recipe, roasting peppers in the oven cuts down on capsaicin that can be released into the air when frying peppers, which can be an irritant to eyes. Nevertheless, make sure the space you are working in is well ventilated.


    Honey Habanero Hot Sauce


      • 4 garlic cloves, peeled
      • 2 red bell peppers, deseeded and quartered
      • 5 Tbsp (75 mL) extra-virgin olive oil, divided
      • 3 fresh habanero peppers, deseeded, halved (see tip)
      • 3/4 cup (180 mL) chopped onion
      • 1 cup (250 mL) grated carrot
      • 1/2 tsp (2 mL) salt
      • 1/2 cup (125 mL) white vinegar
      • 3/4 cup (180 mL) water
      • 1/4 cup (60 mL) freshly squeezed orange juice
      • 2 Tbsp (30 mL) honey


      Per serving:

      • calories58
      • protein0 g
      • total fat5 g
        • sat. fat1 g
      • total carbohydrates5 g
        • sugars4 g
        • fibre0 g
      • sodium85 mg



      Preheat oven to 425 F (220 C).


      With the back of a heavy knife, smash garlic cloves. In small bowl, combine with red bell pepper pieces and toss in 2 Tbsp (30 mL) olive oil.


      In baking dish, roast red peppers in preheated oven for 20 to 25 minutes, turning them once. Tip habaneros into pan or use tongs. Roast for a further 10 to 15 minutes, or until edges of habaneros are brown and garlic is just golden brown.


      While habaneros are roasting, in medium saucepan, sauté onion and carrot on stovetop in 2 Tbsp (30 mL) olive oil until soft, about 7 minutes. Add salt, vinegar, water, and orange juice to carrot-onion mixture and tip in roasted peppers and garlic. Simmer for 10 minutes. Remove from heat and allow to cool for approximately 20 minutes.


      When cool, blend in food processor or blender until smooth. Add honey and 1 Tbsp (15 mL) olive oil to help give sauce a glossy texture. Store in covered jar in the refrigerator and serve cold, or warm it gently before serving over potatoes.



      SEE MORE »
      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.