Condiments can make a dull meal taste great and a great meal taste even better.
The trouble is, not all condiments are created equal. Particularly when it comes to store-bought condiments versus homemade. Whether you like a lashing of mayonnaise on your sandwich, or a good sprinkle of soy sauce on your sushi, knowing what’s in those condiments can be really important to ensuring you’re eating a balanced diet.
What’s hiding in your store-bought condiments?
The main issue when it comes to condiments surrounds store-bought options. That’s because a lot of them contain very high amounts of salt, sugar and bad fats. In fact, 75% of the salt we eat comes from processed and packaged foods. And too much salt, sugar and bad fats can lead to a range of health issues, most notably heart disease, which is the leading killer of Australians.
When it comes to condiments, homemade is almost always better. Primarily because you get to control exactly how much of the ingredients you put in. While homemade is a little more effort than store-bought, your heart, waistline and taste buds will thank you.
Now, let’s take a look at five condiments that are super tasty and good for you too!
1. Homemade mayonnaise
A dollop of mayonnaise on a sandwich or in a salad can add a yummy creaminess. Unfortunately mayonnaise often gets a bad rap for being an ‘unhealthy condiment’ and it can be, however it doesn’t have to be. Check out this amazing homemade mayonnaise recipe from the Heart Foundation.
2. Olive oil
While olive oil is high in fat, it’s a healthier option to not only cook with, but also to add as a dressing to salads. That’s because it contains healthy fats, which can actually help reduce inflammation and lower your risk of heart disease.
3. Lemon juice
When life give you lemons, use them as a condiment! Instead of splashing store-bought dressings or condiments on your salad, veggies, or seafood, squeeze some lemon juice over it instead. Lemon juice contains loads of vitamin C and helps with digestion.
4. Low-fat Greek yoghurt
Greek yoghurt, particularly the low-fat variety, is a great condiment alternative, instead of using creamier options such as sour cream or store-bought mayonnaise. Not only is it high in protein, but it’s also good for gut health. Next time you’re having burritos, making a smoothie, or eating any Middle Eastern dish, plonk on this creamy superfood.
5. Homemade tomato sauce (ketchup)
If you simply can’t go without having a bottle of ‘tommy sauce’ in your cupboard for use with… well, just about everything, then at least put the effort in and make it yourself. Your heart will thank you. Take a look at this homemade tomato sauce (ketchup) recipe from the Heart Foundation.
Get nutrition advice from the experts
For more information about healthy eating and achieving your nutrition and fitness goals, get in touch with a personal trainer from Virgin Active today.