Healthy Condiments

Healthy condiments can add flavor to your meals without the excess calories, sugar, and unhealthy fats often found in traditional condiments. The following are some examples of healthy condiments:

Mustard: Mustard is a low-calorie and low-fat condiment that adds flavor without added sugars. It comes in various types, including yellow, Dijon, and whole grain mustard.

Vinegar: Different types of vinegar, such as balsamic vinegar, apple cider vinegar, or red wine vinegar, can be used to enhance the taste of salads, vegetables, and proteins. Vinegar is virtually calorie-free.

Salsa and Chimichurri : Fresh salsa made with tomatoes, onions, cilantro, and lime juice is a flavorful and low-calorie condiment. Chimichurri is a sauce made with parsley, garlic, vinegar, and olive oil. Both can be used to flavor meats and vegetables  or as a dip for vegetables. They are rich in probiotics,  antioxidants and other health-promoting compounds and aid digestion.

Chutneys:  They are typically made with a combination of fruits, vegetables, herbs, spices, and other ingredients. While the nutritional content and health benefits can vary depending on the specific ingredients used, they are typically rich in vitamins, minerals and antioxidants  and aid digestion.

Hot Sauce: Hot sauces, such as Tabasco or sriracha, can add heat and flavor to dishes without extra calories. Be mindful of the sodium content and choose options without added sugars.

Yogurt: Yogurt can be a healthy alternative to sour cream. It is rich in protein and can be used as a base for dips, dressings, drinks or toppings as well in cooking.

Hummus: Hummus, made from chickpeas, provides protein and healthy fats. It’s a tasty dip for veggies or a spread for sandwiches and wraps.

Guacamole: Avocado-based guacamole is a nutritious condiment that offers healthy fats, vitamins, and minerals. It pairs well with Mexican dishes or as a topping for grilled meats.

Pesto: Pesto made with fresh basil, pine nuts or walnuts, garlic, Parmesan cheese, and olive oil can be a flavorful and nutritious addition to pasta, sandwiches, or as a topping for grilled or steamed vegetables.

Tahini: Tahini, a paste made from ground sesame seeds, is a versatile condiment rich in healthy fats. It can be used in salad dressings, dips, or drizzled over roasted vegetables.

Low-Fat Yogurt Dressings: Opt for dressings made with low-fat  yogurt as a base. These can be a healthier alternative to some creamy dressings that are high in saturated fats.

Low-Sodium Soy Sauce or Tamari: These can add a savory and umami flavor to stir-fries, marinades, and dipping sauces without excessive sodium.

Jams Homemade jams  retain many of the vitamins, minerals, fiber, phytonutrients and antioxidants found in the original fruits.  Care should be taken to avoid adding additional sugar to retain health benefits.

Pickles They are made by preserving various fruits and vegetables in oil, brine, or vinegar along with a mixture of spices.  They are rich in probiotics, contribute antioxidants and other health-promoting compounds and aid  digestion.

When choosing condiments, it’s essential to read labels and be mindful of added sugars, unhealthy fats, and excessive sodium. Making your condiments at home with fresh, whole ingredients allows you to control the quality of the ingredients and tailor the flavor to your liking.

For more articles on health and wellness, visit HealthyNeighborhood.com.  Look under “Eat Healthy” to view articles on how food can be your medicine.