All you Need to know About our Most common Condiments and Sauces
By Maria Anderson
Sprinkling vinegar on a salad or smearing a bit of mustard on your steak can bring healthy flavor to your meal. Enhancing your food’s flavours through condiments and spices is the key to enjoying the Bodytrim System without feeling as though you're making food sacrifices. But as you probably already know there are some choices that are a lot better for you than others. You’ll also benefit from learning how to read nutrition labels and measuring servings carefully.
The golden rule:Condiments should be used to enhance the flavor of food and not serve as the main course.
Here are the facts on the 10 most popular condiments and spices to help you choose.
1. Are you a tomato or barbecue sauce lover? Well, tomato sauce is often considered one of the bad-boy condiments. This is because it contains “hidden” sugar and salt, and also because people often use too much of it and put it on everything. Same goes for barbecue sauce. But if you love tomato or barbecue sauce, you don’t have to totally deprive yourself. Just use a little self-control when pouring these condiments and limit usage to three times per week.
2. Traditional gravy. This is a popular dressing for numerous foods, but probably also famous for being another bad one for weight loss. What you need to remember is that gravy can be made with any cooking base including milk, cream, water or broth and gravy made without cream or butter and only a small amount of milk is not a bad option. Tasty gravy can convert almost any plain food to a special main dish.
3. Afraid of mayo? If the key to healthy eating when following the Bodytrim System is moderation, this rule applies directly to mayonnaise, a condiment that can add fat and calories very easily if you don’t pay attention. Choose a low-fat, low-carb variety or one made with healthy fat, and don’t have more than a tablespoon. To avoid overdoing this condiment, always measure it.
4. Master it with mustard. Classic yellow mustard or spice-rich stone-ground versions of this condiment are excellent additions to meat or include in salad dressings. It’s low in carbs and fat and will add lovely flavour to your dish.
5. Spice it up with hot chilli sauce. Some research suggests that spicy food can help you control how much you eat by controlling your appetite, a key part of managing your weight. It’s hard to imagine anyone eating unlimited amounts of hot sauce at any given meal, but don’t overdo the sweet chilli variety as it is high in sugar- limit to one tablespoon, three times per week.
6. Swing it with soy sauce. With a salty taste, it brings out flavour and is included in almost any Asian inspired dish. As it’s a low fat and low carb option, the only thing you really need to watch out for is the salt content- choose a low sodium variety.
7. Dress up your salad with vinegar. This is a condiment that’s low in calories and carbohydrates, with no salt or fat content. With the wide variety of vinegars available to you on grocery store shelves, you can experiment to find the right vinegars for the meals you enjoy most. A sprinkle of balsamic vinegar on your salad can give the most boring salad a lift. Vinegar with a touch of low-sodium soy sauce is a flavorful marinade.
8. Jazz it up with salsa. For a truly tasty condiment, blend fresh tomatoes, onions, garlic, and a little bit of salt and pepper. When you make your own salsa, you can add as many spices as you want. This condiment makes a great addition to grilled meat or fish. You can eat up to one tablespoon with your protein snack and unlimited your with main meals (if homemade).
9. Drizzle with salad dressing. You can find low-calorie salad dressings enhanced with almost any of your favorite spices. Add this condiment to salads or use as a sauce with your protein snack - 3 bean mix with a drizzle of salad dressing is a perfect snack. Just remember to keep portions under 1 tablespoon and read nutrition labels so you can keep track of the fat, salt, and sugar content in the salad dressing you love.You can also make your own flavored salad dressing by infusing oil and vinegar with herbs and spices.
10. Cinnamon. With an aroma that might bring back memories to homemade apple crumble, cinnamon also is recognised as a spice that may help manage insulin response more effectively, and controlling your blood sugar levels is crucial for a successful weight loss — just a sprinkle of cinnamon adds a great sweet and spicy flavor to foods and beverages.