9 healthy condiments you cannot miss in your kitchen


Food does not have to be bland as you can stuff your face with delicious food and still keep your waist snatched. Condiments are a great way to add flavour to your meals. However, some condiments are not healthy because of the added salt, sugar, and artificial ingredients like sodium. The healthy condiments are low in sugar and have nutritious ingredients like fiber, protein, and healthy fats that are great for our bodies. Importantly, note that the right condiments (can make a boring meal into something special). Here are eight healthy condiments that are a must-have in your kitchen.


Hummus is a tasty condiment that is a great source of protein and fiber, thus promoting healthy digestion. Because it causes a feeling of fullness, it is great if you want to reduce your meal portions. Hummus is made by blending chickpeas, garlic, tahini, olive oil, lemon juice, and salt. What’s more, chickpeas are also known for being a good source of magnesium and folate. Here is how you can enjoy hummus: as a veggie dip, mix it into salads, spread it onto pitas, or use it as a more healthy alternative to mayonnaise.

  • Guacamole

The main ingredient for classic guacamole is avocado. Avocados are a great source of many healthy nutrients, fats, and fiber. Additionally, adding avocados to your diet may help lower cholesterol levels promoting healthy weight and a healthy heart. To make good guacamole, you combine mashed avocado, onion, garlic, lime juice, and salt. There are a variety of ways you can use Guacamole, and that is, as a great substitute for salad dressing. Also, spread it on toast or use it as a satisfying veggie dip.

  • Apple cider vinegar

Apple cider vinegar, as the name suggests is a vinegar made from fermented apple juice. Apple cider vinegar has various health properties, including antimicrobial and antioxidant properties. Additionally, it is one of the tangy condiments that can be a healthy addition to your meals. There are many health benefits of using apple cider vinegar as a condiment. For example, it may improve blood sugar control after a meal, which could be particularly helpful for those with diabetes. To use it, add it to your favourite leafy salad, or you could mix it into a homemade salad dressing.

  • Lemon juice

Lemon juice is a versatile and healthy condiment that is rich in vitamin C, which is a powerful antioxidant. It promotes a strong immune system, radiant skin and, a healthy heart. The vitamin C in lemon juice also enhances the absorption of iron from plant-based foods, which can be helpful for vegans and people who have an iron deficiency. Apart from drinking lemon juice first thing in the morning, it makes a great addition when you squeeze out the juice on to seafood and vegetable dishes.

Raita with cucumber and mint
  • Raita

Raita is an Indian condiment, and the main ingredient is natural yogurt. Best served with a curry or can be spread on your regular fried egg. Raita is a combination of yogurt, fruits or vegetables, fresh herbs, and spices. Add shredded cucumbers spiced with cumin or mustard seeds and cilantro or parsley to spice up your raita and fruit like mango as well. Furthermore, for a veggie option, tomato or red onion can be used instead of the cucumber. In case you are using your store-bought plain yogurt, make sure to add sea salt before serving. Raita creates a good balance for very spicy food.

  • Raw honey

 Raw honey, unlike commercial honey, is unpasteurized and undergoes minimal processing. Besides, raw honey is rich in antioxidants that help prevent cellular damage in your body caused by free radicals. It also contains anti-inflammatory and antibacterial compounds that are great for optimum body functionality. Moreover, honey has many health benefits, and thus it is a healthy condiment. Also, use honey in moderation to sweeten tea, yogurt, or fruit dishes. 

  • Mustard

Mustard is a popular condiment that is low in calories. Besides, you can make it at home with mustard seeds, turmeric, distilled vinegar, garlic powder, lemon juice, and salt. Because of the presence of turmeric, curcumin, a compound in turmeric, it has anti-inflammatory benefits. Apart from using it on the juicy patty for your burgers, mustard is a healthy addition to homemade salad dressings, for marination, and scrambled eggs. Additionally, you can brush mustard on salmon or chicken before broiling to make a yummy crust.

  • Nut butter

Nuts to add to your diet include walnuts, which are packed with omega-3 fatty acids and biotin, while Brazil nuts are high in selenium. Selenium is not only good for promoting healthy skin and scalp, but the mineral also helps prevent hair loss. Although you can reach for a bottle of peanut butter at the store, you can blend your own and customize it to your taste. Nut butter, such as peanut and almond butter, can be a nutritious addition to many meals and snacks. Consequently, as a condiment, nut butter can be spread on toast or crackers.

  • Extra virgin olive oil

Extra virgin olive oil is well known for its powerful nutritional properties. Besides, it is derived from the pressing of olives and does not require intense processing. Olive oil prides itself on having low calories, thus supporting a healthy heart and reducing inflammation. Much to this is due to its rich antioxidant content, which aids to reduce cell damage in your body. You can use it in recipes that require little or no cooking to preserve its nutritional content, like drizzling it in salads.

To sum up, healthy condiments are a great addition to spice up your main meal, a salad, or even as a spread on your toast. You can make most of them and store them in the refrigerator for up to one week. Additionally, you can make this a productive weekend activity for you and your young ones as you bond. Also, a lot of store-bought condiments can be high in calories, salt, sugar. 

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