Cast in Iron Sauces

Every sauce in the Cast in Iron system does two jobs: make the food taste good and deliver micronutrients you would otherwise miss.

The base ingredients — kombu dashi, white miso, dulse flakes, wakame, nutritional yeast — are not decoration. Kombu delivers iodine and glutamates. Miso provides probiotics and manganese. Dulse replaces salt while adding potassium and iron. These are functional ingredients disguised as flavor.

Each sauce is under 30 calories per 2-tablespoon serving. Each pairs with specific proteins and vegetables from the weekly batch cook. Each keeps 5-14 days in the fridge.

Four sauces per week. Batch them on Sunday alongside everything else. The whole sauce rotation takes about 20 minutes.