Many clients ask if they can use certain condiments when cooking to make foods taste better. While some of these condiments are actually good for us, some are not. So, how can we get the best of both worlds and use condiments that are delicious and good for us?
First off, a healthy condiment should be made up of mostly real foods. Look for condiments that don't contain a lot of added sugars and sodium. Read the label carefully, and look for anything that ends in "ose," because that is a sugar in disguise!
Second if the condiment is a fat source, make sure it is providing healthy fats like extra virgin olive oil, cold-pressed nut and seed oils, canola oil, and avocado! Be aware of vegetables oils such as, corn, safflower, soybean, and sunflower. Also avoid "glycerides, such as "mono- and diglycerides," and anything that says "hydrogenated." These are types of industrially process fats.
So, some great examples to use as condiments are pesto when made from extra-virgin olive oil, hummus, guacamole, mustard, salsa, and even ketchup! (Just make sure to steer away from processed ketchup and be mindful of portion sizes.) Salad dressing can also be sources of healthy fats when they are made with appropriate oils or foods. Store bought versions often tend to be made with low-quality oils, so again just be mindful of portion sizes. Making your own salad dressing is the best way to ensure its quality!