Condiments and Sauces

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.

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salsa vinaigrette

Condiments and Sauces

They’re quick.

They’re easy.

They give big flavor in small doses and add the richness to lots of dishes.

What’s not to love about condiments?

Defined as relishes, sauces, dressings, or other food accompaniments, condiments can be used in a variety of ways to add zest to a meal.

You can use condiments in marinades and rubs before cooking, incorporate them into dishes as you cook, or serve them on the side to give your guests control over the amount of flavor they want to add to their dish.

Types of condiments include:

Relishes, salsas, and chutneys.

Using chopped vegetables and fruits along with herbs and acidic liquids like vinegar or lemon juice, these accompaniments can be chunky or smooth.

Although generally paired with savory dishes, they can have sweet overtones, and range from mild to spicy.

Fruit butters, jellies, jams, and preserves.

Fruit or fruit juice, sugar, water, and sometimes pectin are the traditional ingredients in these spreads.

To make them more nutritious, reduce the amount of sweetener to bring out intense fruit flavors, and use a healthy alternative to white sugar, like agave nectar.

Or if you’re buying them, look for sugar-free, 100% fruit varieties.


Dressings are sauces used to top salads and other dishes served cold or at room temperature and are far beyond the normal oil and vinegar combination.

Using combinations of herbs, flavorful vinegars or citrus juices, and minimal fat can make dressings healthy as well as delicious.


Any thickened, flavored liquid accompanying food qualifies as a sauce – from a tomato sauce for pasta to a sweet raspberry sauce for cakes.

Switch rich staples like hollandaise sauce for healthier alternatives using fruits, vegetables, herbs, and spices to give flavor and texture.

To get richness with less fat and calories, try substituting avocado for mayo.


A thin coating of intense sweetness or savoriness can add another layer of flavor to a dish without adding fat.

Reductions of meat stocks or broths, melted dark chocolate, or fruit spread can all be used in sparing amounts to boost flavor without sacrificing health.


Marinades bathe meat, fish, and vegetables in an aromatic liquid before cooking.

A marinade typically consists of an acidic substance, like lemon juice or red wine, plus spices and herbs.

The great news is most condiments are easy to make – and you can mix up large batches so you have plenty on hand to amp up the flavor of a quick meal.

Recipe of the Day:  Salsa Vinaigrette

This vinaigrette is delicious in a chopped salad, poured over a simple grilled chicken breast, or tossed with legumes and whole grains.

Makes about 1 cup

1 cup roasted tomato salsa (or your favorite jarred salsa)

1/4 cup lime juice or cider vinegar

3 tablespoons olive oil

1/4 teaspoon ground black pepper

1/2 teaspoon chipotle puree

*Use as many organic ingredients as possible.

Combine the ingredients in a blender or food processor and puree until smooth.

The vinaigrette will keep in the refrigerator for up to 2 weeks.

Per tablespoon:  25 calories, 3 g total fat (0 g saturated), 0 mg cholesterol, 0 mg sodium, 1 g total carbohydrates (0 g sugars), 0 g fiber, 0 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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