So many of the store bought condiments are full of soybean fat or packed full of bad sugars like high fructose corn syrup. Even the one’s that say low fat usually have a higher calorie count as they compensate the lower fat with higher sugar levels.
Here is my Top 5 healthy condiments:-
Try swapping your tomato ketchup for tomato salsa. Most store bought salsas do not contain any sugar or oil at all and being made from a selection of veggies, this is a great healthy option and one that you can easily make at home.
Here is my quick and easy Salsa recipe
250g/8oz of ripe fresh tomatoes
2 mild chillies (seeds removed for less heat if required)
1 medium sized onion
small bunch of cilantro/coriander leaves
1 tablespoon of water
freshly ground coarse sea salt and black pepper to season
freshly squeezed lime juice
Finely chop the tomatoes, chillies and the onion and put into a bowl. Finely chop the leaf end from the cilantro/coriander bunch and mix in to the contents of the bowl. Add the water to loosen up the mix and a few grinds of the coarse sea salt and black pepper to season. Finish up with the lime juice to give it some zing and wake up all the flavors.
Avocados are super healthy anyway so making a great tasting condiment from them is ideal for anyone on any healthy eating or weight loss plan. When buying guacamole from your store, be sure to check the ingredients list as some do contain the bad trans fats. But, in general, guacamole is definitely a healthy option packed full of vitamins and minerals as well as being high in soluble fiber and antioxidants.
My Guacamole recipe takes just a couple of minutes to make
3 ripe avocados
2 mild chillies (remove the seeds for less heat if required)
2 ripe tomatoes
1 small onion
Juice of 1/2 a lime
freshly ground coarse sea salt
bunch of cilantroc / coriander leaves
a tablespoon or 2 of water
I use a food processor for this recipe but you can use a pestle and mortar to break down the ingredients after finely chopping them and then mashing in the avocado.
Roughly chop the chillies, tomatoes, onion and cilantro / coriander leaves and put them into a food processor. Add the lime juice and a tablespoon of water and blitz up to a paste. Then scoop out the avocado flesh and add this to the processor and blitz again for just a short time to mix in but not too fine a mixture. Add more water if required to get the consistency that you like.
Hummus is very versatile as well as being healthy. When buying from your store, check to make sure that you select one that does not have soybean oil in it. I use Hummus as a dip for raw veggies like carrot sticks, celery, cucumber and cauliflower for a healthy snack. I also use it as a spread instead of butter in a sandwich.
My own recipe is another simple blitz in a food processor job.
1 400g can of Chickpeas in water – preferably unsalted
juice of 1 lime – or lemon
3 cloves of garlic
3 tablespoons of tahini paste
freshly ground sea salt to season
120ml/4fl oz extra virgin olive oil
a tablespoon or 2 of water as required
Drain and rinse the chickpeas. put them into the food processor with all the other ingredients and blitz. Add extra water if required to get to your desired consistancy.
Pesto is another condiment that is packed full of goodness. Healthy fats from the olive oil and the pine nuts and plenty of vitamins and antioxidants from the basil and garlic. Use it as a dressing on salads or an extra flavour in sandwiches. Spread it on chicken pieces before cooking, or fish or when roasting vegetables like aubergines and zuccini / courgettes.
Quick and easy to make in a food processor
50g/2 ounces of basil leaves
3 cloves of garlic
25g/1 ounce of parmesan cheese
50g/2 ounces of pine nuts
100ml/3 fl oz extra virgin olive oil
grind of freshly ground coarse sea salt to season
Blitz together the basil leaves, garlic, pine nuts and parmesan cheese and then drizzle in the extra virgin olive oil to get the right consistency – add more oil if required.
I often vary this recipe by using flat leaved parsley or cilantro / coriander leaves and also by adding sun dried tomatoes or even some red bell pepper.
Most store bought varieties are pretty healthy as they don’t normally contain any added sugar and are generally fat free. I normally pick the wholegrain varieties with the mixture of whole mustard seeds in them but even just plain yellow mustard usually contains paprika and turmeric which are packed full of antioxidants.
English mustard gives the hottest bite and making it up from the powdered version is simple with just a little water or milk.
Whether you are just trying to eat healthily or are trying to lose weight, there are great healthy condiments that will help you to reach your goals. Check out more of my healthy recipes.