Ask a Dietitian

As seen on BCTV Noon News

Healthy Condiments for the Pantry

Keeping a stock of healthy condiments in the pantry is a great way to make your meals quick and easy as well as delicious! By choosing sauces, spices and dressings that  are low in fat, sugar and sodium but high in flavour, you can keep the added calories to a minimum while keeping the taste at a maximum. Research shows that adding flavour to foods is considered important when trying to adhere to a weight loss program.  Here are 10 great condiments to keep in the pantry and why:

1. Salad Dressing: Keeping a delicious salad dressing in the fridge is a great way to dress up your regular greens, beans and veggies in a hurry. It can also be used to make pasta and vegetable salads, with left over pasta and freshly chopped vegetables. However, remember serving size, just one tablespoon can contain up to 50 calories, so get one that has the most flavour. Look for a salad dressing that has the least amount of added sugars, tropical oils and preservatives. Annie’s Naturals dressing includes all natural ingredients, contains no preservatives and is low in sugar. It comes in a variety of flavours such as Balsamic Vinaigrette, Gingerly Vinaigrette, and Shitake-Sesame.

2. Salsa: Salsa is a fantastic way to spice up any dish including chicken, quesadillas, vegetables and pita sandwiches. Salsa comes in mild, medium and hot varieties and is low in fat and calories. In fact, just one tablespoon of salsa is only 5 calories!

3. Curry Paste: Whether it is an Indian or Thai curry paste, this is a great spice to have in the pantry. Dinner is made easy and delicious with the addition of just 1 tablespoon of curry paste to either tomato sauce or coconut milk (depending on the recipe). One can pack the curry with vegetables and lean meat or legumes (eg. Lentils and chickpeas).

Look for pastes that are low in added sugar and salt. Thai Kitchen hosts a number of great curry pastes that are only spices. They come in red, yellow and green curries and would give you about 8-10 meals.

4. Mustard: Mustard is a fantastic condiment to add to sandwiches, dressings and sauces and contains no fat or sugar. It can add a lot of flavour without adding the extra calories.  Try Dijon mustard in a salad dressing or with fish.

5. Lite Soy Sauce: This condiment can make dinner or lunch a breeze by simply adding it to stir fried vegetables, meat or tofu, or baked fish. Look for a soy sauce that contains no Monosodium Glutamate (MSG) (which can cause headaches for some people) and no artificial colouring. Kikkoman makes a lite soy sauce that contains 40% less salt, which is a better choice for those watching their sodium intake. 

6. Stock:  Stock can come in cubes that you dissolve in hot water or in containers ready to add to your recipe. Stock is a great item for adding to soups, stews, rice and mashed potatoes (instead of butter). It makes a dish flavourful without adding extra fat. It also comes in both vegetarian and meat varieties.  However, when buying stock, look for a product that does not contain MSG or hydrogenated vegetable oils (trans fat). The brands Knorr and McCormick both contain MSG and trans fat, while Better than Bouillon does not contain these ingredients. Most of the ready to add stocks that are in cartons also do not contain these added ingredients.

7. Balsamic Vinegar: This naturally sweet vinegar is great in dressings, marinades, over steamed vegetables or just to dip bread in. It is a great alternative to saltier dressings for those watching their sodium intake.

8. Nut Butters: Peanut butter and Almond butter are a great source of protein and essential fatty acids. Make sure that you choose nut butters that only contain the nut in the ingredient, without added sugars and hydrogenated vegetable oils or shortening (both of which contain trans fat). Remember that a serving of nut butter is 2 tbsp.

9. The Spice Rack (Savoury): Italian seasoning and curry powder are two terrific staple spices to have in the cupboard. They can add a spice to dressings, stews, meats and soups, without added fat, sugar, salt or calories. Save on Foods offers these spices in the bulk section which is cheaper than buying the whole jar. 

10. The Spice Rack (Sweet): Cinnamon is a great spice for filling the sweetness gap from a reduction in the sugar content of a recipe. While cinnamon is not inherently sweet, it can highlight the natural sweetness of the food (eg. cookies, cakes, cereals and fruits) making it an ideal low calorie sweetener!

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!