Ditch Your Usual Condiments with Healthier Alternatives

June 27, 2019
By Syahirah Mokhtazar

Condiments are great to add flavor to otherwise boring meals, but many of us tend to ignore that commonly used condiments or sauces are full of fat, sugar and salt. We all love a well-seasoned meal but sometimes going overboard with salad dressing on your plate of greens or having mayonnaise drip down your burger won’t do good for your diet.  Switch commonly used condiments for healthier alternatives such! Time to stop dousing your meals in empty calories.

(Photos: Dennis Klein/Unsplash

Switch Ketchup for Salsa

Ketchup is a staple for many meals, especially when French fries is included as a side dish. But there’s more to life than ketchup. Since bottled ketchups are high in sugar, sodium and high fructose corn syrup, a healthy swap could be in the form of salsa! Make your own salsa at home with easily with fresh tomatoes, herbs with salt and pepper to taste. Not only does it taste good, it’s fresh and clocks in less calories than store bought ketchups.

Switch Mayonaise for Avacado

Although delicious, a tablespoon of mayonnaise can easily contain about 100 calories. If you still want that creamy texture to top your burgers or sandwiches, switch it up with a ripe avocado instead. In comparison, two tablespoons of avocado contains about 50 calories compared to the 100 calories a single tablespoon of mayo carries plus it’s cholesterol free. Mash an avocado with a fork and sprinkle it with some salt and pepper to taste.

(Photo from Freepik)

Switch Soy Sauce with Braggs Liquid Aminos

Regular commercial soy sauce can be a chemically-made, flavor added liquid which is often made with GMO soybeans, and contains gluten from wheat. If you want to avoid these, then you can turn to Braggs Liquid Aminos. The product claims to be gluten free with no salt added but it still adds flavor to your dishes. Bragg’s Liquid Aminos is made completely from soy beans and water so it’s wheat free. The taste is similar to soy sauce, so it’s great for stir-fries, soups and basically to add in anything!

Switch Horseradish Sauce for Pesto

Horseradish sauce is yummy when served with meat or seafood, as it adds that spicy kick. But it comes with a cost as a tablespoon of horseradish sauce yields almost 2 grams of saturated fat. Though made with minimal ingredient (basil, garlic, olive oil, salt and pepper, pine nuts) pesto can be the ultimate sauce for your meals. Besides its delicious taste, it has multiple benefits. Add it to your sandwich, pasta, salad, burger or even pizza!

(Photo from Freepik)

Switch Jam with Fresh Fruits or Nut Butter

What’s toast with peanut butter and some jam right? We all love that sweetness on a slice of hot toast, but if you’re trying to cut down on sugar, try using chopped fresh fruits instead or nut butters like almond or cashew butter as it carries a natural sweetness. Another alternative could be raw honey but that too should be used moderately.

(Photo from Freepik)

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