Are You a Condiment Junkie?

Cuz I am!!  My husband will tell you that when it comes to meal time….it’s almost like I am eating the food sometimes just as a vehicle for the sauce that I put on it, haha.

Because I enjoy condiments this much, I knew it was IMPERATIVE that I figure out some healthy alternatives to the sugar loaded and preservative ridden options that I can get on the grocery store shelf!

So I’ve taken it into my own hands to create some super delicious, and EASY to make, condiments that I can do ahead of time, keep in my fridge and have on hand to use as spreads, sauces and dips.

For me, this makes meal time much simpler and way more exciting when I can add a zippy sauce to a meal that would otherwise be mediocre and boring.  Cuz lets face it….sometimes all there’s time for is throwing some spinach in a bowl with some leftover brown rice and calling it a day!  Am I right?

Ok, so here is some yumminess you can make at the beginning of your week to make your life a little bit easier.

WARNING:  I have a really hard time forcing myself to measure things and refuse to be that refined in the kitchen.  So the measurements I’m giving you are an approximation….add a little more salt if it’s not quite salty enough….or add a little more olive oil if it’s too thick….you get the idea.  Have fun with it!

(note: organic, non-gmo is always best…but if you don’t have access to this then just go with what you can get)

1.  Basil and Sage Pesto.  This green goodness is so delicious on so many things.  You can toss it with whole grain noodles, spread it on toast or use it to stuff a chicken breast before you bake it.

  • two cups of fresh basil
  • 1/4 cup of fresh sage
  • 3 tablespoons of hemp hearts
  • 2 large cloves of garlic
  • the zest and juice of 1 lemon
  • 2 tablespoons of extra virgin olive oil
  • 1/4 tsp of salt
  • 1/4 tsp of pepper
  • throw it all in a food processor or blender and wiz it up.

2.  Lemony Garlic Hummus.  This one is pretty familiar to most people.  It’s a great dip to have on hand for a healthy snack with some fresh carrots and cucumbers.  Also, use this instead of mayo on your sandwich or wrap for a flavour kick you won’t be upset about.


  • one large can of unsalted chickpeas (rinsed)
  • 1 tablespoon tahini
  • 2 large cloves of garlic
  • 2 tablespoons of capers
  • the zest and juice of one lemon
  • 3 tablespoons of extra virgin olive oil (add one more tablespoon if mixture is too thick)
  • 1/4 tsp of salt
  • 1/2 tsp of pepper
  • throw it all in a food processor or blender and wiz it up.

3.  Roasted Red Pepper and Herb Sauce.  This sauce is perfect for using on zucchini noodles.  Saute the sauce for a couple minutes in a pan, then toss the zucchini noodles in to coat them and cook for another couple minutes.  (WARNING: Don’t cook your zucchini noodles for too long or you’ll be eating zucchini soup!  Just enough to heat them through and take them off the stove)  If you wanted to add fresh shrimp to this meal or grilled tofu pieces that would be delicious!


  • 1 370ml jar of roasted red peppers
  • 1/2 of a small white onion
  • 1 1/2 cups of cremini mushrooms
  • 2 large cloves of garlic
  • 2 tablespoons of extra virgin olive oil
  • 1 tsp of dried oregano
  • 1 tsp of dried basil
  • 1/2 tsp of dried thyme
  • 1/2 tsp of salt
  • 1/2 tsp of pepper
  • throw it all in a food processor or blender and wiz it up. (this one is fine if it’s not super smooth)
  • Also, before eating this as a sauce, I suggest sauteing it for ten minutes in a pan to really get the flavours released from the dried herbs.

4.  Oil and Vinegar Salad Dressing.  Keeping a home made salad dressing on hand means you will always have a quick and easy accompaniment to your salads, rice and even potatoes!


  • Equal parts white wine vinegar and extra virgin olive oil (1/4 cup of each)
  • 1 tablespoon of Dijon mustard
  • 1 tsp of maple syrup (so this one’s got sugar, but it’s naturally sourced!)
  • 1/4 tsp of salt
  • 1/4 tsp of pepper
  • feel free to double this recipe to fill a larger jar

5.  The Franks Red Hot and Cashew Sour Cream combo.  This is a delicious, spicey and creamy dip to have on hand for anything that you want to add a little zip to! Use it as a spread on sandwiches, dip your cauliflower bites in it and especially delicious dolloped on a burrito rice bowl!


  • The Cashew Sour Cream that I use is created by Angela Liddon and can be found here.
  • Mix the Franks!
  • DONE

I typically have a few other staple condiments in my cupboard including:

  • sauerkraut
  • salsa (try to find one without sugar)
  • salsa verde
  • soy sauce
  • olives
  • pickles
  • pepperoncini peppers
  • pickled beets

Remember, have fun with this!  Once you get comfortable in the kitchen you’ll learn what flavour profiles you enjoy the most and you can start creating some really great grub!

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