Do-it-yourself condiments are a simple trick to having the added tasty flavors without ingesting preservatives, additives and wasted calories. And best of all, when you run out of the store-bought stuff you actually can make a quick substitition rather than make a last-minute run to the store OR just going without (FYI - my family doesnt' go without ketchup EVER.)
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| Photo courtesy of MariluIrwinPhotography |
Rachel Berman, Director of Nutrition for CalorieCount.com, a free health and wellness site that provides diet and nutrition information to 5 million members worldwide has put together recipes that help reduce the amount of saturated fat, sodium, added sugar, and calories you typically get with the usual condiments. These recipes will help you take small steps towards your health and weight loss goals plus help you when you run out of the stuff you need.
Recipe (makes about 4 cups):
1 large onion, quartered
2 cloves garlic
1 tablespoon olive oil
2 teaspoons salt
½ cup brown sugar
1 tablespoon honey (or molasses)
¾ cup red wine vinegar
1 teaspoon paprika
Wrapped in cheesecloth:
1 stick of cinnamon
½ teaspoon whole black pepper
½ teaspoon coriander seeds
3-4 whole cloves
6-7 sprigs fresh thyme (can break sprig into pieces)
Directions:
- In a blender, blend the onion and garlic into a puree.
- Heat up the olive oil in a large pot over medium heat and add the puree. Add the salt and stir the mixture until very slightly browned. (2-3 minutes)
- To the pot, add the canned tomato paste, brown sugar, honey, and red wine vinegar. Let simmer on low heat for 20 minutes, uncovered, stirring every 5 minutes.
- After 15 minutes, throw in the cheesecloth filled with spices. Let simmer for an additional 20-25 minutes, or until there is about half the original volume remaining.
- After volume is reduced, stir in 1 teaspoon paprika and let the mixture cool.
- Spoon out the cheesecloth pack and place ketchup in jars.
You can store DIY ketchup in containers or mason jars in the refrigerator for 2-3 weeks.
Recipe (makes about 4 cups):
1 large onion, quartered
3 cloves garlic
1 tablespoon olive oil
30 oz. canned tomato paste/puree
½ cup molasses
3 tablespoons apple cider vinegar
3 tablespoons Worcestershire sauce
½ teaspoon cayenne pepper
1 teaspoon paprika
1 teaspoon chili powder
1 teaspoon salt
½ teaspoon pepper
Directions:
- In a blender, blend the onion and garlic into a puree.
- Heat up the olive oil in a large pot over medium heat and add the puree. Stir the mixture until very slightly browned (2-3 minutes).
- Add the tomatoes, molasses, apple cider vinegar, Worcestershire sauce. Stir well and let simmer for about 10 minutes.
- Stir in the spices and let simmer for another 30 minutes, or until the mixture is reduces by about a half. Stir occasionally.
- Let the mixture cool and then transfer to jars.
Notes:
- Keep in containers or mason jars in the refrigerator for up to two weeks.
- DIY BBQ sauce cuts sodium in half from typical store-bought brands.
Recipe (makes about 1 cup):
½ cup buttermilk
½ cup plain non-fat yogurt
1 garlic clove, minced
1 teaspoon white wine vinegar
¼ teaspoon pepper
½ tablespoon parsley leaves, finely chopped
½ teaspoon dill, finely chopped
1 tablespoon chives, finely chopped
Directions:
Mix all the ingredients together and then refrigerate 1-2 hours before use
Notes:
- Yogurt replaces mayonnaise to help drastically reduce the amount of fat and calories found in store-bought brands.
- The home cook can play around with spices: dill, oregano, basil are all good options.
- There’s no added sugar!
- Buttermilk can be made at home too, by using 1 tablespoon white vinegar/lemon juice and adding enough milk to make 1 cup.
- Store this in a jar in the refrigerator for up to one week.
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