In the past few months, I developed a new love for condiments. When I say I love them, I mean I understand them. I know which are good condiments, which are bad condiments, and which are just plain ridiculous. This blog is dedicated to explaining what condiments are and why you should or shouldn’t be adding them to your meals.

Health is a multi-faceted concept. It’s comprised of behaviors, activities, practices, choices, and a whole lot more. To me, health is a state of being. It’s a state that deserves to be protected, nurtured, and guided.

Can food taste good and be good for us? That’s how FN leaders think! Nutritious spices can make food tasty while keeping us healthy and slim. Learn how to choose and prepare the best condiments – from pesto to hummus to salad dressing.

We all want food to taste good. No one (except a picky three-year-old) can follow a diet based on bland and boring foods, no matter how healthy they are.

That’s why we often use condiments – like ketchup, mayonnaise, guacamole, barbecue sauce and others – to intensify the flavor.

Good news: Some of these herbs are really good for us!

You can probably guess the bad news, right? Some are not.

How do you get the best of both worlds: good food and good health?

This is where the NP leaders come into play. Here are three healthy herbal secrets from the kitchen of PN.

What makes a good spice?

First of all: A healthy seasoning should consist mainly of real food.

Why? Because real food contains phytonutrients, vitamins, minerals and fiber that help you feel better.

Look for spices that don’t have a lot of added sugar and sodium. Some foods are good, but sugar and salt should not be among the first ingredients listed on the label. Also remember that sugar and salt have different names. Read carefully and pay attention to anything ending in ose – it’s sugar in disguise.

Second: If the condiment is a source of fat, make sure it contains healthy fats.

Healthy fats include ingredients such as :

  • Extra virgin olive oil
  • cold-pressed nut and seed oils
  • Lawyer

Beware of vegetable oils – corn oil, cottonseed oil, safflower oil, soybean oil and sunflower oil. Also avoid glycerides, such as mono- and diglycerides, and anything labeled as hydrogenated. This is the kind of industrially processed fat that most of us should keep to a minimum in our diets.

The last and most important characteristic of a good spice?

It should be delicious!

Now that we know what good herbs are, let’s look at a few examples.


Traditional Italian pesto is made from basil, olive oil, garlic and pine nuts, but there are many variations around the world. Made from extra virgin olive oil (EVOO), it’s a fantastic palate cleanser, rich in flavor and vitamins.

Keep in mind, however, that not all trademarks are made of EVOO. Read the labels carefully, or better yet, make your own with this recipe from Gourmet Nutrition V2. It’s very simple!

Gourmet Nutrition Spinach, Feta and Cashew Pesto

Although pesto is high in calories and portion size should be kept in mind, it has many health benefits. Pesto also has a strong flavor, so you only need a little.

Extra virgin olive oil is an excellent source of heart-healthy monounsaturated fats and phytonutrients with powerful anti-inflammatory properties.

Moreover, basil in pesto has many health benefits, as it can

  • antiviral and antibacterial;
  • a powerful antioxidant;
  • anti-inflammatory; and
  • a good source of vitamin A and K.

(Interesting fact: essential oil of basil also repels mosquitoes, cool!)

Garlic also strengthens the immune system, improves digestion and circulation.


Hummus is a Middle Eastern dish that usually consists of cooked chickpeas mixed with sesame tahini, lemon juice, olive oil, lemon juice, salt and garlic.  A delicious recipe for homemade hummus can be found here: Delicious Hummus from Gourmet Nutrition V2

Like pesto, the olive oil in hummus provides a good dose of healthy fats and anti-inflammatory compounds. Chickpeas (also known as garbanzo beans) are also a good source of fiber, molybdenum, manganese and folic acid.

Molybdenum, in particular, has interesting properties. We don’t fully understand how it works yet, but animal studies have shown promise in reducing the harmful effects of some cancer drugs on the heart and lungs. That’s pretty cool.

Delicious Hummus from Gourmet Nutrition


Guacamole is an incredible condiment. Why? It consists almost exclusively of products!

Although recipes may vary slightly, the main ingredient is always avocado. Avocados, and by extension guacamole, contain heart-healthy monounsaturated fats (like olive oil), as well as an amazing array of phytonutrients, including high potency caroids, beta-sitosterols, etc.

These phytonutrients in avocados are known for their powerful anti-inflammatory properties. They improve eye health and are associated with a reduced risk of developing oral, breast and prostate cancer. Avocados are also a good source of fiber, potassium and lutein, among 22 other important nutrients!

Phytonutrient-rich guacamole

A great way to use guacamole is to substitute mayonnaise. It has the same creamy texture but contains fewer calories. Plus – bonus – it includes a serving of food. The best part: It tastes great and is easy to make!


Mustard seed belongs to the cabbage family, just like broccoli, cabbage and Brussels sprouts. Like other members of this family, mustard seed contains a large number of phytonutrients, including a class of glucosinolates. Moreover, mustard seeds contain an enzyme that can convert these glucosinolates into substances called isothiocyanates.

Isothiocyanates have been extensively studied for their potent anti-cancer effects. Animal studies have shown that consumption of isothiocyanates slows or reduces the growth of existing cancer cells and protects against the formation of new cancer cells. The evidence is particularly strong for colorectal and gastrointestinal cancers.

Keep in mind, however, that mustard often contains a lot of sodium, so it’s not necessary to eat a lot of it. If you have special concerns, you can make your own. That way, you can keep your sodium levels under control.

A tasty dose of cancer prevention

How about… ?

Pesto, hummus, guacamole and mustard are not the only healthy condiments. Salsa, tzatziki, chutneys and many others can also be good choices.

Ketchup can also be added to this list. Yeah, ketchup! Although ketchup is often maligned, it can be a relatively good choice in reasonable portions, thanks to its lycopene content.

However, processed ketchup contains a fair amount of sugar and salt, so be careful with portions. Even better: Make your own.

Salad dressings can also be a source of healthy fats if they are made from appropriate oils or produce, but store-bought versions are often made from poor quality oils. They are also high in calories and it is easy to overeat, so it is important to watch your portions.

Again, making your own dressing is the best way to ensure quality. Here are some great homemade salad dressings from Gourmet Nutrition.

Summary and recommendations

Enjoying the taste of food helps us to maintain healthy eating habits.  And the proper use of tasty spices can be a delicious treat for the palate.

Moreover, nutrient-rich spices can help us achieve our health and fitness goals.

Always pay attention to portion sizes and check labels to make sure condiments are made primarily from real produce, with a minimum of added sugars and sodium. And if the condiment is a source of fat, make sure it’s a healthy fat, like. B. extra virgin olive oil, rapeseed oil or avocado oil.


While many store-bought condiments can be healthy, nothing beats making your own in your own kitchen.

You have complete control over the ingredients and the cooking process.  This means you can make a product with fewer calories, less sugar and sodium, and with fewer (or no) artificial ingredients.

You can also adapt the recipes to your own taste and preferences.

With over 100 new recipes, Gourmet Nutrition V2 includes 8 incredible condiments and 10 dressings that are made with real products, contain healthy fats, and taste great! These recipes include salsa, pesto, hummus, chutneys, dressings and more.

Grab a copy, read through it and try it out – we know you’ll love it!

Read more

Do you want to be in the best shape of your life and stay that way forever? Discover the following 5-day body transformation courses.

The best? They are completely free.

To read the free courses, click on one of the links below.

Frequently Asked Questions

What condiments are heart healthy?

Condiments that are heart healthy include: -Soy sauce -Honey -Mustard -Sriracha -Hummus -Ketchup -Mayonnaise -Barbecue sauce -Salsa -Pickles -Olives -Cucumbers -Tomato sauce -Soy sauce -Honey -Mustard

What are the top 3 condiments?

ketchup, mustard, and mayonnaise

What condiments have no carbs?

ketchup, mustard, mayonnaise, soy sauce, vinegar, and sugar-free ketchup

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