People seem to think that eating healthy means forgoing flavour, but I can assure that is not the case! So many people do their very best to eat a clean meal, with lots of veggies and lean meats, however when they get to the dinner table and kick up the flavour with condiments they end up defeating the purpose. (Oops!) Although no all condiments are created equal, there are certainly some that can be a healthy addition to any meal, so here is a list of the best and worst condiments on the market.

The Worst Condiments

1. Ketchup

The second ingredient in most ketchup brands is “liquid sugar”. If you wouldn’t pour actual liquid sugar on your meal, why is it ok in your ketchup? Consider this, for every 1 tablespoon our ketchup, you are essentially eating one packet of raw sugar.

2. Store-Bought Mayo

The commercials tell us that mayo is made with “only real ingredients like whole eggs, Canadian canola oil, and vinegar”, yet they neglect to mention that the eggs are processed into liquid eggs and liquid yolks, they add sugar to the list of ingredients, as well as a few preservatives. With that being said, making your own mayonnaise at home with whole foods is a totally acceptable condiment, so try my Simple Homemade Mayo instead.

3. Store-Bought BBQ Sauce

This little number might actually be worse than ketchup. In fact most of it is made from ketchup, so if you are starting with that as your base ingredient you know you are in for a rough ride. For many brands, the first ingredient listed is “sugar/glucose-fructose syrup” – no wonder it tastes so good!?! Some flavours can have up to 11 grams of sugar per serving.

4. Honey Mustard

Loaded with high fructose corn syrup, this condiment has taken a very healthy ingredient (mustard) and turned it into a cupboard hazard. You are much better off taking real mustard and adding a little honey yourself.

5. Cheez Whiz

A couple of things to note about this one; 1- Cheese is with spelt with an ‘se’ not a ‘z’, and 2 – milk is actually white so I’m not quite sure why this product is bright yellow? Riddle me that! Aside from the horrific ingredients list, this food product (I can’t even call this food) has 200mg of sodium per tablespoon. That’s equivalent to dumping an entire packet of salt onto your broccoli.

6. Relish

Ok, I gotta say, I do like relish, but the homemade stuff not the grocery store stuff. A typical grocery store brand is loaded with added high fructose corn syrup, sodium, thickeners, and stabilizers. A far cry from Grandma’s cupboard. Plus, store brands have a shelf life of 30 months – that’s almost 3 YEARS! Traditional pickles should only last a few months in storage and at most one year.

7. Teriyaki Sauce

This stuff may be a sweet and salty sauce for your stir-fry, but it’s for good reason. A serving of a typical store brand contains 12 grams of sugar and 700mg of sodium. That’s like pouring 1/2 can of soda and 1 teaspoon of table salt onto your veggies.

With that being said, there are some very healthy condiments that are readily available that can help kick-up the flavour without kicking out the nutrition. Here are some of my personal favourites.

The Best Condiments

1. Mustard

Now, the word “mustard” probably conjures up images of ballparks and BBQs, but there is so much more to this amazing condiment. Mustard itself is made from the seeds of the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.  Mustard seeds are an excellent source of selenium, a nutrient which has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer.  When you are picking a mustard, look for brands that include turmeric as an ingredient – a spice that has long been used as a powerful anti-inflammatory.

How to Use It:

• Salad Dressings
• Marinades & Glazes
• Make your own Honey Mustard
• Try my Curried Honey Mustard Chicken recipe for a simple and delicious dinner idea!

2. Pesto

This green condiment gets its name from the Italian pestâ, which means to pound or to crush. Pesto is a delicious sauce often made from basil, olive oil, garlic, parmesan cheese and pine nuts. Pesto is fairly high in fat due to its olive oil, parmesan cheese, and pine nut base, but they are healthy fats and a little goes a long way. You can also make vegetarian or vegan based pestos by omitting the parmesan cheese, or you can mix up the flavour by using alternative nuts and herbs. A 1/4-cup serving of commercially prepared pesto contains 15 percent of the daily value for vitamin A, 6 percent for vitamin C, 20 percent for calcium and 4 percent for iron.

How to Use It:

• Pasta Dishes
• Salad Dressing
• Spread or Dip
• Try my Pesto & Pea Buckwheat Pasta for a quick meal everyone will love.

3. Tahini

Tahini is an oily paste made from toasted ground hulled sesame seeds. It is commonly used in North African, Greek, Iranian, Turkish, and Middle Eastern cuisine. This tart paste is an essential ingredient in Middle Eastern favourites like hummus and baba ganoush. Sesame seeds may be the oldest condiment known to man, and nutritionally speaking sesame seeds pack more calcium ounce per ounce than a dairy.

How to Use It:

• Alternative to mayo or yogurt based dressings
• Dip & Homemade Hummus
• Spread alternative to nut butters
• Try it in a salad dressing like my Power Bowls with Tahini Dressing

4. Hot Sauce

Need more spice in your life? Put down the sugar loaded sauces and pick up a healthier alternative. Harissa and Sriracha are my personal some favourites. Harissa is a bright red paste made of hot peppers, spices, garlic, and olive oil. In Northern Africa, many recipes are flavoured with mint, coriander, cumin, and caraway seeds, and some brands contain tomatoes. Sriracha is a staple in Asian cuisine and is perfect for adding a little heat to stir-fries, curries or wherever else you might need a little added heat. Be sure to read the ingredients labels, as some can add some hidden sugars, but for the most par they are a really healthy option.

How to Use It:

• Soups & Stews
• Toss with roasted veggies
• Marinade for meats
• Add it to eggs like my Spicy Potato & Egg Hash

5. Sauerkraut

Sauerkraut is made of fermented cabbage and traditionally made versions are rich in beneficial bacteria for the body.  Made with just two ingredients; cabbage and salt, sauerkraut is simple to make at home or can be bought in speciality shops and some grocery stores. In addition to German style sauerkraut, kimchi, an Asian-style fermented cabbage, is also rich in beneficial bacteria and both go well with any meat dish.

How to Use It:

• Serve as a side to sausages or grilled meat
• Top onto salads
• Serve as a side to stews
• Learn about The Benefits of Fermented Foods and make your own at home

6. Salsa

While fresh made salsas are always your best option, even many store-bought brands can be good options. Although some pre-made version often includes added sugar, many do not, so simply read the ingredients to ensure you are making the best choice. Fresh salsa, like my Pico de Gallo, is not only a great addition to Mexican dishes but it also works well with eggs, salads and grilled meats.

How to Use It:

• Add to scrambled eggs
• Mix into green salads
• Try my DIY Burrito Bowls for a simple and flavourful meal

7. Hummus

A staple in Mediterranean and Middle Eastern cuisine, hummus is a whole food based condiment made of chickpeas, blended with tahini, olive oil, lemon juice, salt and garlic. In addition to the traditional version, it is easy to find alternative flavours like roasted red pepper, spicy, pesto or vegetable in most grocery stores. If possible, look for versions made with olive oil to ensure the best cooking oils are used, or you can also make your own at home.

How to Use It:

• Spread onto sandwiches
• Dip with vegetables
• Turn into salad dressing
• Swap for mayo for one of my 10 Simple Healthy Food Swaps

9. Guacamole

Avocados are the “it” food right now, not only because they are incredibly delicious, but they are incredibly nutritious and there are many ways to use them. Guacamole certainly goes well with a bowl of tortilla chips but can also be used as a spread or dip. It is best to make your own guacamole at home (and it’s super simple too!), but some grocery stores also sell pre-made guacamole with whole foods, just be sure to read the ingredient label to ensure there are no preservatives added.

How to Use It:

• Spread onto toast
• Top onto salads
• Serve with grilled chicken, fish, meat or eggs
• Try my Quick & Easy Guacamole

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