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4.41 from 22 votes

Healthy Hot Sauce

Most bottled hot sauces contain too much sodium. The good news is, it’s easy to make your own—and you can leave out the salt!
Course: Seasoning
Author: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook


  • 12 ounces fresh, hot chiles (single type or mixed) stemmed, halved lengthwise, seeded, and chopped
  • 1/2 cup onion chopped
  • 1 tablespoon garlic minced
  • 1/2 to 1 cup apple cider vinegar


  • In a saucepan, combine the chilies, onion, garlic, and 1⁄4 cup of water over high heat. Cook, stirring, for 2 to 3 minutes. Lower the heat to medium-high, add 1 3⁄4 cups of water and continue to cook, stirring occasionally, for 15 to 20 minutes, or until the chilies are very soft.
  • Remove from the heat and let the mixture come to room temperature. Transfer the chili mixture to a food processor and process until very smooth. Add 1⁄2 cup of the vinegar and process to blend. Taste the sauce and add more of the vinegar, if desired, to taste. Transfer the hot sauce to a clean glass jar or bottle and secure with an airtight lid. 
  • Keep refrigerated. Can be stored in the refrigerator for up to 6 months.
  • NOTE: Be sure to use rubber gloves when handling hot chilies and do not touch your eyes.

14 responses to “Healthy Hot Sauce

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    1. not very hot. for me, a huge disappointment. i followed the recipe exactly and it turned out weak and mild. by the way, i am plant strong fifty-four years so this is not new for me.

  1. I’m with Andrew yes to seeds & veins. For crazy hot check the “super hot” Carolina Reaper 100 times hotter than the habanero on the whatchamacallit scale

  2. Fuck the hotter the better! Burn baby burn hot sauce inferno! Burn my fucking tongue and mouth off bitches! I need fire Carolina Reaper Owww! Lol being ridiculously silly!

  3. Thanks for the recipe – I adore hot sauces but, yes, all of them are sky-high in sodium.

    Question – is the 12 ounces of chiles by volume or weight?

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