Condiment Must-Haves

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

sofrito sauce

Condiment Must-Haves

Here’s a list of bottled condiments you should have on hand for a quick fix or to pull together a last-minute appetizer or meal.

Barbecue sauce





Hot sauce

Jam (all fruit spreads)


Mustards – whole grain, Dijon, and honey


Soy sauce


Vinegars – balsamic, cider, white wine, red wine, and malt

Worcestershire sauce

Important:  Make sure none of these contain high fructose corn syrup when purchasing.

Recipe of the Day:  Easy Sofrito Sauce

Sofrito is a sauteed vegetable mixture used as a seasoning in Latin America and the Caribbean.

There are as many variations of sofrito as there are curries or moles, but it usually contains bell pepper, cilantro, garlic, onion, and sometimes tomatoes.

Sofrito is typically chunky, but you can puree it to use as a sauce.

Sofrito is delicious on eggs and is the perfect topping for enchiladas and Southwestern-style pasta.

Makes 2 cups

1 red bell pepper, roasted and peeled

1/2 cup chopped onion

1/2 cup canned no-salt-added fire-roasted diced tomatoes

1/2 cup fat-free, low-sodium chicken or vegetable broth

1/4 cup packed cilantro sprigs

2 teaspoons minced garlic

1 teaspoon chopped fresh oregano or 1/2 teaspoon dried

1/2 teaspoon ground cumin

1/2 teaspoon smoked paprika

1/2 teaspoon chipotle puree (optional)

Salt and pepper to taste

*Use as many organic ingredients as possible.

Combine the roasted pepper, onion, tomatoes, broth, cilantro, garlic, oregano, cumin, smoked paprika, and chipotle puree, if desired, in a blender or food processor and puree until smooth.

Transfer the mixture to a skillet and simmer, stirring, for 3 minutes, or until the vegetables are softened and the mixture is fragrant.

Season with salt and black pepper.

Use immediately, freeze, or refrigerate for 3 or 4 days.

Per 1/2 cup:  30 calories, 0 g total fat (0 g saturated), 0 mg cholesterol, 130 mg sodium, 6 g total carbohydrates (3 g sugars), 1 g fiber, 1 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay


from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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