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conscious eating
CRAZY-GOOD CONDIMENTS DIY Versions Add Zest and Nutrients
by Judith Fertig W
hile not essential to every dish or meal, condiments provide extra fl avoring, fi nal fl ourishes
and added enjoyment to any dish. Such meal accompaniments range from vinegars to spreads and sauces, fi nishing spice mixtures and natural salts. America’s previous king of
condiments was ketchup. Today, according to a 2017 poll from T
eDailyMeal.com, it stands behind mayonnaise and mustard with soy and hot sauce rounding out the top fi ve (generic product ranking at
Tinyurl.com/Top20Condiments). We oſt en take familiar condiments
for granted, yet a look at their ingredients can be startling. Many prominently include processed corn syrup and other
sugars, sodium, gluten, monosodium glutamate (MSG), artifi cial fl avors and unpronounceable preservatives, according to Dana Angelo White, a registered dietitian in Fairfi eld, Connecticut. Homemade versions of condiments
provide a happy alternative. T ey not only taste great, but can be good for us. “Certain condiments add more to your meals than fl avor—some actually improve your health,” says White. T e potassium in homemade mustard is good for the digestive system through stimulating the fl ow of saliva, suggests a study in the Indian Journal of Medical Research. Homemade ketchup made with small cooked tomatoes is rich in lycopene, a nutrient that protects heart health, according to research published in
the American Journal of Clinical Nutrition. White’s fresh-made “THE Green Sauce,” full of vitamin-rich avocado and cilantro, is replete with antioxidants (
Tinyurl.com/ T eGreenSauceRecipe).
Better Basics Ketchup Heather McClees, a plant-based nutritionist in South Carolina who blogs at One Green Planet, once loved commercial ketchup; then she read the labels. “Most ketchup is made of tomato concentrates, sugars, including high- fructose corn syrup, cane sugar, agave nectar, coconut nectar/syrup, brown rice syrup, cane juice and cane crystals, vinegar, “spices” that is likely code
Natural Awakenings recommends using organic, non-GMO (genetically modifi ed) and non-bromated ingredients whenever possible.
34 Central Florida
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