How to find healthier condiments


With the niche market of wholefood stores popping up everywhere such as, Flannery’s, Wray Organic and Fundies and others alike, it makes it much more accessible to find all-natural and organic brands. When you are examining these products check out the nutrition label and look for low sodium levels, which equates to 120 mg or less per 100g ( Also look for items with 10g or less of sugar per 100g to keep this under control ( It takes quite a bit of analysing as you also want to make sure all the ingredients are natural and that no additives or preservatives have been included.

It is quite achievable to buy natural and organic premade condiments including, ketchup, tahini , mustard, sriracha, harissa, tamari, BBQ sauce, hoisin, sweet chilli, miso, nut butter, pasta sauce, fish sauce and, apple cider vinegar (use in small amounts as it has a very strong taste).

If you haven’t yet considered foods like Kimchi and sauerkraut these are a great addition too and awesome for your health!



Some are easier to make at home, allowing freedom and flexibility for ingredient choices and quantity. Most don’t take long and all you need is either a food processor or, a knife, bowl and whisk! And sometimes you can just freeze them and chop some off as you need.

You should probably have a few items in your pantry as a stock standard because these are used in most sauce recipes: garlic, ginger, extra virgin olive oil, organic honey, lemon, lime and, various herbs, spices and seeds. Some examples are listed below – a quick google search should help you find a great home-made recipe J

  • Hummus (chickpeas, garlic, olive oil, sesame seeds)
  • Tahini (toasted sesame seeds)
  • Ketchup (cherry tomatoes, onion, vinegar, ginger, garlic)
  • Pesto (pine nuts, basil, olive oil) – freeze and slice as required.
  • Teriyaki (tamari, garlic, ginger, mirin)
  • Hoisin (grapeseed oil, garlic, five-spice powder, miso paste, maple syrup, brown rice vinegar)
  • Sofrito (onion, capsicum, garlic, cilantro, tomato, cubanelle peppers)
  • Salsa (tomatoes, onion, garlic, jalapeno, honey, cumin, cilantro, lime)
  • Satay (natural unsalted peanut butter, garlic, cloves, ginger, lime, honey, tamari, sesame oil, water)
  • Mayo (egg yolk, mustard, olive oil, garlic)
  • Guacamole (avocado, onion, tomato, garlic, cilantro, lime)
  • Tzatziki (greek yoghurt, cucumber, lemon, cloves, dill, pepper)
  • Chocolate topping sauce (cacao, whey protein, almond milk)
  • Berry compete (pan fry some mixed berries in a non-stick pan)



Other awesome alternatives to a sauce could be just using wholefoods such as, a little bit of avocado, garlic, ginger, lemon, Himalayan rock salt, whole pepper, fresh herbs and spices, or nutritional yeast (tastes like cheese but I also would usually just opt for the natural and whole cheese). However, sometimes all you need is a sauce to top it off!





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