You wouldn’t think that drizzling a little of your favorite ketchup or BBQ sauce would make a huge difference, but condiments are a hidden enemy when you’re trying to cut back on sugar and sodium! Instead of giving in to the curse of processed condiments, whip up a healthier condiment instead!
The trouble with condiments is that most of us go overboard, turning a little drizzle into a whole dollop of extra salt, fat, and sugar. From high-fructose corn syrup to straight up white sugars, store-bought condiments and sauces often contain hidden sweeteners and sodium to keep them from going bad and boost flavor. But, that isn’t helping you out when you’re dressing up your healthy meals!
Instead, opt for a healthy condiment using fresh ingredients that are much tastier! By making them at home, you have more control over the amount of added salt and sugar and a fun way to not only experiment with new flavors! Here are some of our favorite healthy condiment recipes:
This healthy condiment adds a nice, citrusy zing to your favorite dishes from southwest cuisine to your favorite egg breakfast!
- 2 ripe avocados
- 3 packets True Lime
- 1/3 cup chopped fresh cilantro
- 1 teaspoon onion powder
- 1 tablespoon finely diced white or yellow onion
- dash of sea salt
- 1/2 teaspoon cumin
- 1/4 teaspoon of cayenne
- 1-3 tablespoons water to thin as desired
- Blend all ingredients until smooth.
Skip the sugar in bottled thai-style peanut sauces for this spicier healthy peanut sauce! It’s the perfect way to top off a veggie-filled thai wrap or stir fry!
- 4 tablespoons PB2, made with water
- 3 teaspoons soy sauce
- 1 packet True Lime
- ¼-½ teaspoon red pepper flakes
- 4 tablespoons water
- Mix peanut butter, soy sauce, True Lime and red pepper flakes.
- Microwave 15-20 seconds.
- Stir with a small whisk or fork, adding water to desired consistency
This flavorful and healthy condiment is perfect over cauliflower rice or even roasted veggies with lean protein for a quick meal!
- 1 (13.5-ounce) can unsweetened coconut milk
- 1 packet True Lime
- 1 tablespoon Thai red curry paste
- 1 teaspoon granulated sweetener
- 4 teaspoons minced peeled fresh ginger
- 2 garlic cloves, minced
- 1 teaspoon fish sauce
- 2 tablespoon chopped fresh cilantro plus more for serving
- Bring ingredients to a boil in a small saucepan and simmer until sauce thickens
- Remove from heat and allow to cool
- Add to your favorite dish + crumble peanuts on top
Yes, ketchup does have less calories than some other condiments like mayo, But, according to the Metabolic Research Center, bad far outweighs the good! Store-bought ketchup is often packed with sugar and, if you’re someone who adds it to everything, it can easily lead to a sodium overage. Not to worry – we’ve got the homemade alternative you’ve been waiting for.
- 3 cups cherry or grape tomatoes
- 1/4 cup sliced onion
- 1 tbsp apple cider vinegar
- 1/4 tsp salt
- sweetener of choice, to taste (optional)
- 1/8 tsp powdered ginger
- pinch garlic powder
- Preheat oven to 400 F.
- Roast first two ingredients 40-45 minutes, or until the tomatoes are shriveled and most of their liquid is absorbed.
- Blend with all other ingredients, then let cool, uncovered, before putting in the fridge
As much as we love you, barbeque, you aren’t helping us out on our quest to kick sugar! The amount of sugar in your favorite BBQ sauce depends on the brand, but you can usually expect at least 4g and up to 12g per serving. No thanks! This recipes significantly cuts back on the unhealthy aspects of barbeque sauce without sacrificing flavor.
- 2 teaspoons coconut oil
- 2 garlic cloves, minced
- 1/2 cup hoisin sauce
- 1 tablespoon light soy sauce
- 3 tablespoons dry sherry
- 1 tablespoon ketchup (see above recipe)
- 1 tablespoon rice vinegar
- 1/2 teaspoon Asian sesame oil
- Heat the vegetable oil in a small saucepan and cook the garlic over moderately low heat until fragrant, about two minutes.
- Add the hoisin sauce, soy sauce, sake, ketchup and rice vinegar and simmer over moderately low heat, stirring about three minutes.
- Remove from the heat and stir in the sesame oil.
Let cool, then enjoy!
You might just kick mayo to the curb completely after you try this healthy condiment swap! You won’t miss it – we promise.
- 3/4 cup raw cashews
- 1/2 cup unsweetened plain almond milk
- 2 tablespoons lemon juice
- 1/4 teaspoon sea salt
- Stevia, to taste
- 1 teaspoon adobo sauce (more or less to taste)
- 1 tablespoon coconut oil
- Pinch of smoked paprika
- Place raw cashews in a bowl and cover with boiling water.
- Let rest for 1 hour, uncovered, then drain thoroughly.
- Add soaked, drained cashews to a high-speed blender with 1/2 cup almond milk, lemon juice, sea salt, maple syrup, pepper, smoked paprika, oil, and adobo sauce.
- Blend on high until creamy and smooth, adding more almond milk and scraping down sides as needed.
- Taste and add more salt to taste, lemon for acidity, maple syrup for sweetness or adobo sauce for heat.
- Serve immediately or refrigerate for up to five days.