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Condiments That Taste Good and Are Healthy

By Paul Rothbart

Sandwiches, burgers, even some side dishes and proteins can use that bit of extra flavor. This is the job of condiments, those wonderful additions that add moisture, texture, and can tingle the taste buds. In the quest to eat healthily, everything that goes into the body must be scrutinized. This includes condiments. Many are high in sugar, salt, or artificial ingredients. Fortunately, there are many condiments that are healthy, natural, and delicious. Here are some for you to try.


Mustard is one of the most commonly used condiments. People put it on sandwiches, hot dogs, as well as use it in cooking. Made from mustard seeds, it comes in many varieties and flavors from plain yellow to spicy. A serving of mustard is two teaspoons and contains only six calories. Turmeric is an ingredient in most kinds of mustard. This is an incredibly healthy spice. It contains curcumin, an effective anti-inflammatory.


Guacamole is a common condiment in Latin cuisine. It makes an excellent dip for tortilla chips and is used in tacos and burritos. It is also good on sandwiches and burgers. Made primarily from avocados, guacamole is very healthy food. Half an avocado contains 15 percent of the recommended daily allowance of folate and five grams of fiber. Avocados are rich in healthy fats and helpful in lowering cholesterol.


Hummus is made from ground chickpeas combined with tahini, garlic, olive oil, and lemon juice. It is often combined with other healthy ingredients such as roasted red peppers or olives. Common in Mediterranean food, hummus is very tasty. It makes a great dip and is good as an addition to a sandwich or even as the main ingredient. A quarter cup of hummus contains more than three grams of fiber. Fiber is healthy and helps fill you up, preventing overeating. Chickpeas are a great source of both folate and magnesium.


Pesto is made from fresh basil leaves, pine nuts, olive oil, and parmesan cheese. It makes an excellent pasta sauce and can be used in wraps or on sandwiches. Pesto is a good source of zinc, with a quarter cup containing 8 percent of the recommended daily allowance. Zinc is important for healing wounds and a healthy immune system. It is a good choice for vegetarians as there are not many plant-based sources of zinc.

Condiments are the icing on the cake for many savory foods. Their added flavor can be just what is needed to make a meal sublime. But you don't have to sacrifice health to enjoy them. Try some of these healthy condiments in your next meal.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Grand Prairie, Tex.

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