Lets talk condiments... this topic can be pretty tricky since there are SO many out there. From ketchup to salad dressings you can find the right flavor to change up those healthy foods you are eating. You DON'T and SHOULD'T have to eat bland foods just because you think your new clean eating diet says so. It totally doesn't so please, PLEASE don't kill yourself trying to cut out all flavor. Sure, if you really
want to move the needle on the scale, you're going to have to cut out a lot of
fat, sugar, and sodium, but that doesn't mean your new regimen of steaming,
blanching, and boiling has to condemn you to a life of bland eating. Many
condiments can spice up your cuisine without adding any calories, and in some
cases, they can even accelerate your weight loss! Here are eight of our
favorites.
1. Ketchup
Until recently,
ketchup had been the king of the condiments. Americans have found very few
meals that couldn't be improved by being drenched in tomato-ey goodness. And
ketchup has quite a number of healthy properties. It's chock-full of lycopene, one of the most
potent antioxidants around. The only problem is that most brands are also
chock-full of sodium, high-fructose corn syrup (HFCS), and sugar, which
substantially defrays the health benefits of the tomatoes. But more and more
ketchup manufacturers are offering low-salt, low-HFCS brands; and if you can
get your hands on them, you can drench your favorite meals with nutritional
impunity. Or for the culinarily inclined, you can make your own ketchup and add
the amount of sugar and salt that is right for you.
Bottom Line: Look for organic brands that are low in sodium, contain no high-fructose corn syrup or buckets or sugar.
2. Mustard
This sharp paste made
from the crushed seeds of the mustard plant comes in colors ranging from yellow
to brown and in sharpness ranging from tangy to eye-watering. Mustard has
practically no calories or fat to speak of, and even if it did, a little goes a
long way. After all, it is one of the only condiments to be weaponized. It is
worth checking the labels as some are high in sodium and others can add sugar
or oil for flavor and texture, but generally, mustard can be consumed guilt
free—as much as your palate can handle. There are lots of gourmet varieties
with ingredients like horseradish, white wine, or jalapeños added for extra
zest.
Bottom Line: READ THE LABELS! Also this is a FREE food for the 21 Day Fix!
3. Salsa
In the last decade or
so, salsa has overtaken ketchup as the number-one condiment in America. There
are literally thousands of different kinds of salsas, though most contain
tomatoes, onions, and peppers as their base. Very low in calories and high in
flavor, salsas are a great accent to any dish, but as with all commercially
prepared items, attention should be paid to the levels of sodium and
high-fructose corn syrup. It's a pretty easy thing to make yourself. A simple
pico de gallo can be made by combining diced tomatoes and onions with minced
cilantro and jalapeño and marinating those ingredients in lime juice. Make a
big bowl on Sunday and have a healthy snack or sauce all week long!
Bottom Line: Stay away from jarred salsa. In the fruits and veggie section in your grocery store, they normally have FRESH salsa. Check the ingredients to make sure there are no added sugars or crazy sodium levels but many times there are just fine. Or make your own. Its simple and YOU can control what it is in!
4. Hot sauce
I really don't use this condiment as much BUT I always have it in the house just in case! A little bit of hot sauce gives a ton of flavor with practically no
calories, and the capsaicin (the "burning" component in chili peppers) is even believed to boost your metabolism. As
always, keeping an eye on the sodium content is advisable.
Bottom Line: If you want HOT, use it!
5. Soy sauce
Needless to say, this
isn't a very good part of a low-sodium diet, but there are low-sodium versions
available (although low-sodium soy sauce has through-the-roof levels of sodium
compared to most other foods). Some studies have shown that soy sauce contains
even more antioxidants than red wine and, as a result of the fermentation
process used to make it, high levels of probiotics. It doesn't have all the
health benefits found in other soy products like edamame or tofu, but as a
substitute for salt as a seasoning, you get a lot more nutritional bang for your
buck.
Bottom Line: Don't drowned your food in it. A lot goes a long way when it comes to soy sauce. Limit using it to every other week and you will be good to go.
6. Vinegar
Vinegar comes in many
different varieties—malt, wine, rice, cider, sherry, balsamic, and on and on.
The word itself comes from the French vin aigre, or "sour wine." But
unlike wine, vinegar has no alcohol and, depending on the variety, very few or
zero calories. But it does have plenty of zip and tang. I find that a dash to
my favorite soup or a sprinkle on my sandwich or salad adds lots of flavor
without adding salt, fat, or sugar. In fact, studies have shown that vinegar
helps stabilize blood sugar levels, and in one study, a test group of people
who drank two tablespoons of vinegar before meals showed more weight loss than
the group who didn't.
Bottom Line: USE IT! Its considered a FREE food in the 21 Day Fix!
7. Yogurt
Yogurt has the most
calories and potentially the most fat of any of the condiments on this list.
Full-fat yogurt, in fact, can have milkfat levels as high as ice cream. But
low-fat and nonfat varieties serve as great substitutes for mayonnaise or a
creamy dressing without adding too many calories to your dish. And with high
levels of L. acidophilus and other probiotics, yogurt can also be very
beneficial to your digestive system. Try mixing some plain nonfat yogurt with
your favorite herbs or a little mustard or curry as a salad dressing or dipping
sauce. Or try goat's-milk yogurt for some flavor variety.
Bottom Line: Go for Plain Greek Yogurt. I love Chobani and think it tastes the best out of all brands. Check it out the next time you are in the grocery store. At first I hated it but slowly my taste buds changed and now I use it a lot! Even in muffins! Check out this recipe>>
Chocolate Chip Banana Muffins
8. Curry
In different parts of
the world curry can mean almost any number of combinations of savory spices.
Besides the powder derived from the curry plant, curry powders and paste can
contain many spices, including turmeric, coriander, ginger, garlic, cinnamon,
cardamom, cumin, and fenugreek. There are commercially prepared curries from
all over the world, from India to Thailand to the Caribbean. Keep an eye out
for salt and fat content, and you'll be on your way to giving your sauces,
meats, fish, and vegetables a hit of amazing flavor without adding calories.
Bottom Line: Read the labels! Go for the brands with no salt or fat content in them!
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