10 Healthy Condiments – You Should Know:- The addition of condiments to your meals is a fantastic method to improve the flavor of your food and may also offer some health advantages to your diet. However, there are condiments that contain substances that are not good for you, such as artificial additives and excessive amounts of sugar and salt that have been added.
10 Healthy Condiments – You Should Know
In addition to having a low amount of added sugar, healthy condiments are packed with nutrient-dense components such as fiber, protein, and healthy fats. Let’s have a look at twenty delicious and nutritious condiments that are also good for you.
1.Pesto
Pesto is a delicious sauce that is traditionally prepared by combining fresh basil leaves, olive oil, Parmesan cheese, and pine nuts. Zinc, a mineral that is vital for the health of the immune system, the healing of wounds, and the growth of developmental processes, may be found in pesto.
A portion of classic pesto that is equal to one-fourth of a cup (64 grams) corresponds to eight percent of the recommended daily intake (RDI) for this mineral (1 Trusted Source). Vegetarians will find pesto to be a wonderful condiment due of the high zinc level that it has.
Due to the limited supply of zinc derived from plants, vegetarians may have a daily zinc requirement that is around fifty percent more than that of non-vegetarians (2 Trusted Sources). Add pesto to chicken that has been cooked, use it as a sauce for pasta, or spread it on a sandwich or flatbread. Your options are endless.
However, it is important to keep in mind that stringent vegans might not be able to consume pesto. Rennet, which is a collection of enzymes extracted from the stomachs of calf animals, is frequently used in the production of cheese.
However, it is important to keep in mind that stringent vegans might not be able to consume pesto. Rennet, which is a collection of enzymes extracted from the stomachs of calf animals, is frequently used in the production of cheese.
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2. Salsa
When you add salsa to your diet, you may make it a terrific low-calorie condiment to add. The amount of calories in salsa is merely ten for every two teaspoons (30 ml). In order to add a little extra flavour to dishes like tacos, fajitas, or scrambled eggs, you can use salsa. It is also a healthy alternative to salad dressings that have a larger number of calories.
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When you use salsa in place of two tablespoons (30 ml) of standard ranch dressing, you will save 119 calories. This is because salsa is the same serving size as ranch dressing. In order to reap the greatest possible health advantages, it is imperative that you select a salsa that is low in salt and does not have any added sugar.
3. Tahini
A condiment that originates from the Middle East, tahini is produced by grinding sesame seeds. It is especially abundant in plant-based protein, with two tablespoons (30 ml) of tahini containing more than five grams of this nutrient, which is equivalent to eight percent of the recommended daily intake for an adult weighing 175 pounds (80 kg).
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You may use tahini as a condiment for a variety of purposes, including dipping vegetables, incorporating it into homemade salad dressings, or spreading it on toast with a touch of cinnamon for a more well-rounded breakfast.
4. Mustard
The ingredients that are generally used to make mustard include mustard seeds, distilled vinegar, garlic powder, turmeric, lemon juice, and salt.
Mustard is a popular condiment product. In terms of calorie content, mustard is relatively low; for example, two teaspoons (ten grams) of yellow mustard only contains six calories.
Furthermore, the majority of mustard contains the spice known as turmeric. There have been numerous studies that have demonstrated the powerful anti-inflammatory effects of curcumin, which is a chemical found in turmeric.
Not only can you use mustard as a condiment on your burgers, but it is also a nutritious addition to salad dressings, marinades, and deviled eggs that you make at home. Additionally, a delicious crust can be created by brushing mustard on salmon or chicken before broiling or grilling it.
5. Kimchi
Fermented veggies are the primary ingredient in the popular Korean relish known as kimchi. In spite of the fact that there are numerous variations of kimchi, the primary components that are commonly used are cabbage, garlic, onion, chili pepper, and salt. Probiotics are abundant in kimchi because the cabbage that is used in its preparation is fermented.
Numerous health advantages are derived from the presence of these helpful bacteria in your digestive tract. The consumption of foods that are rich in probiotics, such as kimchi, has the potential to improve the health of your skin, as well as your immune system and cholesterol levels (5, 6, 7, 8 and 9). Kimchi is a nutritious condiment that can be used in a variety of prepared foods, including stir-fry, noodles, rice, and sandwich wraps.
6. Sauerkraut
A condiment that is created from fermented cabbage, sauerkraut is comparable to kimchi in its composition.
The fermentation process for sauerkraut, on the other hand, is different, and it can be created with either purple or white cabbage.
A serving size of three-quarters of a cup (35 grams) of sauerkraut contains only seven calories, making it a condiment that is low in calories.
Furthermore, it is abundant in helpful bacteria, as evidenced by the fact that a sauerkraut sample included over 28 distinct probiotic strains, according to a study (9 Trusted Sources, 10 Trusted Sources). To a salad, coleslaw, or even your sandwich, sauerkraut is a great addition.
7. Hummus
Blending chickpeas, tahini, garlic, olive oil, lemon juice, and salt together results in the creation of a delicious condiment known as hummus.
In addition to being a rich source of protein derived from plants, hummus is also an excellent source of fiber, which is a nutrient that helps to regulate digestion and increase feelings of fullness. Approximately three grams of fiber can be found in a quarter cup (62 grams) of hummus.
Additionally, chickpeas are an excellent source of magnesium and folate, making them a superfood.
The usage of hummus as a vegetable dip, as a spread for pita bread, as a component of salads, or as a healthier alternative to mayonnaise are all possible applications for this condiment.
8. Guacamole
When making traditional guacamole, the ingredients that are typically used include mashed avocado, onion, garlic, lime juice, and salt. Avocados are an excellent source of a wide variety of nutrients, as well as healthful fats and fiber.
A little half of an avocado is sufficient to supply over 5 grams of fiber and more than 15% of the recommended daily intake (RDI) for folate.
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It has also been suggested that including avocados in your diet could assist in lowering cholesterol levels.
When it comes to salad dressing, guacamole is an excellent alternative. Other applications for guacamole include spreading it on toast or using it as a delicious vegetable dip.
9. Plain Greek yogurt
Greek yogurt is a nutritious alternative to the majority of condiments that are made with cream. Greek yogurt that is plain is the finest option because it does not have any additional sugar added to it.
Greek yogurt is not only a fantastic source of calcium, but it also has a significant amount of protein, which can help reduce feelings of hunger and encourage the building of muscle.
Nearly twenty grams of protein can be found in a serving of fat-free Greek yogurt that is seven ounces in size (200 grams).
In place of sour cream or mayonnaise, Greek yogurt is a nutritious alternative that can be used. Make a homemade vegetable dip with it, add it to baked potatoes, or put a dollop of Greek yogurt over your tacos. All of these are great ways to use it.
10. Nut butter
Many meals and snacks can benefit from the inclusion of nut butter, which includes peanut butter and almond butter, among other types of nut butter. Protein is abundant in nut butter; an average of seven grams of protein can be obtained from two tablespoons (32 grams) of nut butter.
Furthermore, the same serving size of a variety of nut butters includes approximately 25 percent of the recommended daily intake (RDI) for magnesium, which is a mineral that is necessary for hundreds of reactions that occur within your body.
Nut butter, which includes peanut butter, almond butter, and cashew butter, is a nutritious condiment that can be spread on crackers, rice cakes, or toast when it is spread on these foods.
To get the most out of the health advantages of nut butter, you should look for a kind that does not contain any added sugar and consume it in moderation.
