Most people aren’t even aware of what their favorite brand of ketchup, for example, contains. It’s mostly a mixture of chemicals in this, and other condiments, specifically designed to be tasty, with no regard to nutritional value or health hazards that the product might cause. Condiments, even brand name ones, are full of sugar, preservatives, artificial dyes and flavoring, and other potentially harmful ingredients.
Here are some of those condiments, and their healthy alternatives:
- Sour cream
Even though dairy products in the United States claim to be safe, the non-organic varieties usually contain genetically engineered growth hormones, which increase the risk of different types of cancer, especially breast cancer. Dairy products containing these hormones are banned in Canada, Japan, Australia, New Zealand, and in the European Union, as they are scientifically proven to harm our health.
If you’re searching for a healthier option you should consider switching to plain yogurt. Yogurt has similar consistency to sour cream, but it comes with a lot less fat. It is also a great source of minerals, such as calcium and phosphorus.
As mentioned in the introduction, ketchup is one of the potentially most harmful condiments out there, and it has the widest use. Everyone eats ketchup, but most of us aren’t even aware of the amount of sugar and artificial ingredients that go into making it.
Try replacing the store bought ketchup with a homemade one. Here’s the recipe:
- 1 can of organic diced tomatoes
- 1 teaspoon of apple cider vinegar
- 1/8 teaspoon of pink salt
- 1 soaked dried date
- 1/8 teaspoon of paprika
Drain the tomatoes and add all the ingredients into a blender. Blend until smooth. Transfer the mixture into a container (mason jar) and refrigerate for a couple of hours. Your batch of homemade ketchup is ready. Consume it within 7 days.
- Ranch dressing
It is a proven fact that the most sold ranch dressing in the United States contains no vitamins (the actual number is 0), has less than 1% of recommended daily dose of calcium, and has almost 600 calories per serving.
There is a healthier, homemade option, made with olive oil and vinegar. Here’s how to make it:
Mix one teaspoon of olive oil with apple cider or balsamic vinegar. The dressing will have a strong flavor, but don’t be concerned. Add minced garlic and fresh basil to taste, until you recon that the taste is balanced. You can use any fresh herb you like, as basil is not a key element. Use the dressing with fresh or steamed veggies.
- Soy sauce
Soy sauce is known a condiment brimming with sodium, and the cheaper versions are known to use GMO soy. Dangerous levels of chloropropanols are also found in soy sauce, as well as furanones, chemicals believed to be able to damage DNA.
Healthier option is Tamari, a fermented Japanese condiment, which contains little or no wheat. It also comes with powerful antioxidant and anticancer mechanisms.
Mayo is known to fatten, as it can have up to 90 calories in just one tablespoon. That one tablespoon would make roughly 5% of daily calorie intake. It also contains high amount of fat, most of which is saturated. Saturated fats, according to a study conducted by Harvard University, increase the risk of cardiovascular disease significantly.
Instead of going with store bought mayonnaise, make your own, healthy version, at home. Here’s how:
- 4 egg yolks
- 1 tablespoon of lemon juice
- 1 teaspoon of Dijon mustard
- Salt and pepper
- 2/3 of a cup of olive oil
- 2/3 of a cup of coconut oil (warm)
Get a bowl, put the egg yolks in, and whisk until smooth. Add all the ingredients to a blender, blending until smooth. Refrigerate the mixture for a few hours. Consume the mayo within a week.