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7 Healthy Condiments To Top Off Your Meal

May 15, 2015 2 min read

You've been doing everything right in terms of clean-eats and active living - but did you know most condiments and sauces are packed with sugar? Not these guys! Below are 8 healthy condiment ideas to spice up your life in the kitchen.

Harissa

This little fixture is common in Tunisian and Moroccan cuisines. This red paste gets its spicy kick from dried red chilies -  which studies have shown to rev your body's immune, anti-inflammatory, and metabolic processes. You can also find it in powder form! Try it: As a marinade or dressing for roast chicken or paired with avocado

Sambal Oelek

The main ingredient in this paste are capsaicin-packed chilies, which also incorporates a fair amount of heart-healthy garlic. Try to use smaller amounts however, since the sodium can be quite high in this paste. Try it: Mixed with mayonnaise as a sandwich spread or as a dip for grilled chicken skewers

 Chimichurri

This Argentine accompaniment relies on cilantro for the majority of it's flavour. Cilantro is loaded with vitamin C, as is parsley (another major component of this sauce). Throw in some olive oil, with its healthy monounsaturated fats to get tons of flavor and nutrients.  Because cilantro is heat sensitive, try to make this fresh each time and apply it after cooking. Try it: As a dressing for fish and poultry or as a topping for roasted or grilled vegetable

Kimchi

Made most often from cabbage seasoned with garlic, hot red peppers, and ginger—this fermented Korean staple has a spicy punch and a healthy dose of digestion-benefiting probiotics. In most recipes found, cruciferous veggies are the main component, so you're getting lots of cancer-fighting phytochemicals with each serving. The downside is that kimchi can be high in sodium. Try fixing this by getting rid of other salty ingredients in favour of potassium-packed dark, leafy greens when building your meal.
Try it: As a side for grilled lean beef, or on top of scrambled eggs or sautéed kale

Tzatziki

Yogurt is the base of this Greek spread and has been commended many a time for its probiotic benefits. You'll also get a boost from the allicin found in garlic and the vitamin C in lemon juice. Try it: With grilled lamb, as a dip for chicken wings, on top of a burger

Tahini

This sesame seed–based paste is rich in heart disease–fighting compounds called plasma gamma tocopherols and antioxidants. Tahini also contains omega-3 and omega-6 fatty acids, which improve brain function. It also contains copper, which has been found to act as an anti-inflammatory. Try it: Blended into salad dressings or dips, or a binder for tuna salad instead of mayo

Dukkah

This Egyptian spice mix combines toasted nuts (typically hazelnuts) with sesame seeds, coriander and cumin.That being said,  any number of dried herbs and spices can work! You'll get a good serving of protein no matter which type of nut you use, plus cholesterol-busting phytonutrients called lignin's from the sesame seeds.

Try it: Sprinkled on flatbreads or roasted vegetables or even mixed with olive oil as a dip Image source: Shutterstock

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