The Best Condiments For Weight Loss

Condiments Might Seem Like...

..a small part of what we eat, but the truth is, some condiments can gang up and sabotage our healthy diets! The most common reason for this is that many condiments (especially those that are store bought) are loaded with additives, salt, sugar, fat, and are also highly processed. 

On the other hand, when we choose the "right" condiments, they can add flavour and even health benefits into our recipes. In this week's blog post, I'll be talking a little bit about condiments to avoid, condiments to try, as well as giving you a recipe for Cleaned Up BBQ Sauce at the end of the post.

Condiments To Avoid

As previously mentioned, the problem with many condiments is that they are secretly packing tons of salts, sugars, unhealthy fats & additives. One easy tip to keep in mind is when you're buying store bought condiments, always read the label and be mindful of the ingredients listed. A few condiments to watch out for include:

-Relish (often high in sodium & sugar)
-Creamy salad dressings (often high in unhealthy fats, sugar, sodium, calories & additives)
-Tartar sauce (high in sugar, sodium & calories)
-BBQ sauce (high in sugar & sodium)
-Ketchup (high in sugar)
-Mayonnaise (often high in calories & sodium & unhealthy fats)

Of course, this doesn't mean that you should never eat the condiments listed above, but just consume them in small amounts & in moderation. It's also ideal to opt for organic, natural or homemade options when you can (like my recipe for BBQ sauce below!).

Condiments To Try

You're in luck, because there are tons of condiments out there that can actually add health benefits to your meals, as well as tasting great. I've listed some of my favourites below, but I would love to hear about yours too!

-Guacamole or sliced avocado (healthy fats & fibers)
-Hummus (a source of plant-based protein, fiber, magnesium & folate)
-Salsa (low sodium, no added sugar salsa is low is calories)
-Pesto (traditional, homemade pesto is high in zinc & antioxidants)
-Tahini (rich in plant-based protein)
-Sauerkraut (low in calories & a fermented food)
-Plain greek yogurt (healthy, low sugar alternative to cream-based condiments)
-Extra virgin olive oil (rich in antioxidants and healthy fats)
-Hot sauce (can be high in sodium, but low in calories)
-Tamari (lower in sodium than soy sauce, gluten free)

Simple Swap BBQ Sauce

Ingredients:

• 1/2 cup tomato paste
• 1 cup water
• 1/4 cup maple syrup
• 2 tablespoons fancy molasses 
• 3 tablespoons apple cider vinegar
• 1/2 teaspoon cinnamon
• 1 tablespoon cumin
• 2 teaspoons paprika
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon black pepper
• 1 teaspoon sea salt
• 1/2 teaspoon ground mustard
• 1/4 teaspoon cayenne pepper

Instructions:

• In a saucepan over medium-high heat, stir together all the ingredients and bring to a boil. Reduce heat and let simmer for 20 minutes, stirring occasionally. 
• Transfer to a jar and let cool. Enjoy!

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Pro Tips:

• Can be used as a dipping sauce or as a marinade.
• Can be stored refrigerated in a mason jar for up to 7 days. If freezing, leave about 1 inch of head space from the top. 
• If you like it spicy, add chili powder.
• If you like thinner sauces, add water (1 tablespoon at a time) until desired consistency is reached.

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Learn More About Food Swaps!

Do you want to learn more about how to make Simple Swaps like these into your daily life, and work towards your healthiest body ever? You're in luck! My signature Simple Swaps to Slim Down Program will help you do just that. If you would like to talk to me directly, I'd be happy to answer any questions you might have. Book your FREE 30 minute health coaching call with me by clicking here or on the button below.

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