Healthy Homemade Sweet & Sour Sauce

I have always loved sweet and sour sauce but the store-bought versions and even the restaurant versions have so many ingredients in them. So I decided to give a healthy version a go at home. The contrast between the sour pineapple and the naturally sweet sauce is delightful!


1/4 onion
1/8 fresh pineapple
1/4 red bell pepper
3/4 cup of water
1.5 tsp rice flour mixed in 1/2 cup of  cold water
(11/4 cups of water in total)
sweetener: 1/3 fresh ripe mango (if unavailable it can be replaced by 2 Tbs maple syrup)
The mango is ripe when it’s soft, mushy and gives off a sweet mango odour.


  1. Begin by cutting the onion, red bell pepper and pineapple into medium sized cubes and blend the mango in a blender until it becomes a smooth purée.
  2. Heat up a non-stick pot with 3/4 cup of water and cook the onions, red bell peppers and pineapple in the water with the blended mango (or maple syrup) on medium heat for 8-10 minutes. The sauce should start caramelizing and the water reduced by now and if there’s still a little too much water, leave it cooking for a few more minutes. You should already be getting a whiff of the amazing sweet and sour sauce in your noses.
  3. Last step is to mix the rice flour in with 1/2 cup of cold water until it’s smooth and then add it into the pot. Stir with a wooden spoon until the sauce starts to thicken. If you want it thicker, you can add a little more rice flour. Once you’ve gotten it as thick as you like it, you can cool it down.

Serving suggestion: Serve on top of rice. The popular Asian choice is white rice but any other type of whole grain rice is great. I also love pouring it on top of cauliflower rice!

For a list of all the special ingredients I’ve used in my recipes, check out the vegaNoga e-Store.

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