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syrup, brown rice syrup, cane juice and cane crystals, vinegar, “spices” that is likely code for MSG, water and refined salt. All of this makes ketchup addicting,” she says. “While you could pay for pricey organic


ketchup and condiments that come with- out added sugars, you can save money by spending five minutes in the kitchen to make your own.” Find a recipe at Tinyurl.com/HealthyKetchupRecipe.


Mustard Serious Eats food writer Joshua Bousel


uses only six ingredients to make a deli- ciously easy Grainy Mustard: yellow and brown mustard seeds, dry white wine, white wine vinegar, kosher salt and an optional pinch of brown sugar. Learn how at Tinyurl.com/WholeGrainDijonRecipe.


Mayonnaise and Ranch Dressing Eschewing eggs, J. Kenji Lopez-Alt, of


San Mateo, California, uses aquafaba, the starchy liquid in a can of chickpeas, for a plant-based twist on emulsified mayon- naise. Find it at Tinyurl.com/AquafabaMayoRecipe. In her Mebane, North Carolina, kitchen,


Kim Campbell, author of Te PlantPure Kitchen, makes a plant-based ranch dressing with tofu for body and nutritional yeast, herbs and lemon juice to achieve the charac- teristic flavor. Find it at Tinyurl.com/HealthyRanchDressing.


More Exotic Condiments


Pomegranate Molasses Sweet and tart pomegranate molasses


can be used like vinegar in salad dressings, as a marinade ingredient or as syrup over pancakes and waffles. Angela Buchanan, aka Angela Cooks, a professor at the University of Colorado, in Boulder, who blogs at Sea- sonalAndSavory.com, follows the Whole30 program, which bars sugar. Because she also likes Middle-Eastern food, Buchanan experi- mented and created her recipe for Pomegran- ate Molasses without added sugar (Tinyurl.com/PomegranateMolassesRecipe).


Superfood Popcorn Seasoning Green popcorn is fun. With a spirulina


powder, garlic powder, sea salt and cayenne pepper spice mix, even a movie snack can be healthy. “Spirulina is one of the most potent of all superfoods. Available in a powder form,


it’s a blue-green algae that provides protein, B vitamins and iron. It’s used as a natural energizer, digestive aid and detoxifier,” says Tara Milhern, a holistic health coach in New York City. She also likes it sprinkled on baked potatoes or vegetables as a finishing flavor. See Tinyurl.com/HealthyPopcornSeasoning. Without preservatives, homemade


healthy condiments don’t last as long as commercial versions. McClees advises, “I store mine in a glass mason jar for one week in the fridge. I choose a half-pint-size jar, since the less empty space there is at the top of the jar, the longer it keeps.”


Judith Fertig writes cookbooks plus foodie fic- tion from Overland Park, KS JudithFertig.com.


DIY Condiment Recipes


Pomegranate Molasses It takes about an hour to cook down, but homemade unsweetened pomegranate molasses is worth the time, advises Angela Cooks. Yields: 1 cup • 32 oz unsweetened organic pomegranate juice


Fill a saucepan with the juice and bring it to a low boil.


Reduce the heat so the liquid will stay at a low boil, and let the juice cook down to a scant cup of thick, syrupy liquid. Tis takes about an hour; note that it will thicken more once it is cooled. Once arriving at a desired thickness while cooking, let it cool completely. Transfer the pomegranate molasses to a glass jar to store in the refrigerator where it will keep well for a few months.


Courtesy of Angela Cooks, who blogs at SeasonalAndSavory.com.


Bartering is Good for Your Business The Barter Business Exchange, Inc. (BBE) is a network of business


owners who help each other prosper by trading products and services. BARTERING CAN HELP YOU:


• Find new customers • Reduce your cash expenditures


• Expand your advertising and marketing


• Enhance employee benefits


• Convert excess inventory • Reduce your accounts receivable • Increase market share • Improve your bottom line • Build your business


BBE will refer new customers to your company. They pay for your products and services with barter dollars you can use with any other participating


businesses in the barter network. BBE acts as a referral service and as your banker. BBE keeps a record of all sales and purchases for you and provides a monthly statement. It is as easy as having a second checking account. Call or go online today to learn more.


1125 Kildaire Farm Road, Suite 207, Cary, NC 27511 Barter Business Exchange, Inc.


919-469-5538 • www.ncbarter.com May 2018 31


photos by Stephen Blancett


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