6 Condiments with Healthy Benefits

Certain condiments add more to your meals than flavor -- some condiments actually improve your health.

It’s never a bad idea to hold the mayo if you’re trying to cut calories (and cholesterol) but some condiments can actually improve your health. Now, we aren’t suggesting you start downing gallons of these accoutrements, but you might want to make an effort to gravitate towards these six.


Used in ancient times to treat ailments of the kidneys, lungs and digestive system, mustard seed (the main ingredient in mustard) is health food to the max. You can find all kinds of mustard at your local market, but it’s actually well worth it to make your own. Sure, you can use it as a sandwich spread but it’s also a great addition to salad dressings, dipping sauces, marinades for pork and poultry and in this recipe for roasted fish.


Cooked tomato products such as tomato sauce and ketchup contain more of the heart protecting antioxidant lycopene. Not a fan of store-bought ketchup? Make your own.


Mix together fresh produce, herbs, vinegar or citrus, plus a sprinkle of salt and you’ve got a vitamin and antioxidant powerhouse. If you’re trying to increase your intake of vegetables (or fruit), eat more salsa.


Honey boasts natural sweetness complete with vitamins, minerals and antioxidants. Regular consumption of this sticky sweet treat may also help fight seasonal allergies. The science behind this is a little sketchy, but it certainly can’t hurt to drizzle a little each day. Enjoy with bread, pancakes, teas and cocktails or cook with it in marinades, glazes and sauces and salad dressings.

Bake a batch of muffins with this alternative to sugar.

Vinaigrette Salad Dressing

The healthy fats in oils like canola, grapeseed and olive are good for your heart and help you absorb much needed fat-soluble vitamins A, D, E and K. Salad dressings can also be used for dips and marinades. As always, for best results, make your own.

Hot Sauce

Big flavor for a teeny tiny amount of calories – it’s time to spice up your life with a dash of hot sauce. Traditionally made from the extracts of chili peppers, it also contains a compound called capsaicin. Capsaicin is used in topical creams to relieve pain and may also have antioxidant properties. While spicy foods can slightly rev up your metabolism, don’t rely on hot sauce for weight loss. Stay tuned for our upcoming hot sauce taste test.

Tell Us: What’s your condiment of choice?

Next Up

6 Healthiest Ethnic Cuisines

Some ethnic cuisines have gained a bad wrap. The ridiculously high calories and fat can be blamed on the Americanization of the food – typically, the addition of too much fat and oversized portions. So whether you’re dining out or cooking at home, these 6 ethnic cuisines can absolutely be part of a healthy diet—just be sure to avoid those common pitfalls.

6 Healthier Packaged Foods

The recent Food & Nutrition Conference and Expo in Houston showcased an array of good-for-you foods that are new to the market. Here are six worth checking out.

6 Healthy Pantry Must-Haves

Could your pantry use a healthy makeover? Use these six ingredients to infuse recipes with flavor.

6 "Healthy" Foods To Skip

These foods all sound healthy, but don't be fooled -- they may not be as healthy as they seem.

6 Healthier Treats for Halloween

Ideas for healthier Halloween treats.

6 "Healthy" Kids Snacks That Aren’t

Feeding your kids can get confusing. Between pushy food marketing and bewildering food labels, it’s no wonder that most folks are misled as to which kids snacks are really healthy. To all my mom friends who’re always asking me about healthy snacks, here’s the real deal on what you’ve been buying (yes, I usually just smile politely).

6 Healthy Chocolate Recipes for Valentine’s Day

Because a date is optional, but dessert is a must.

6 Healthy Breakfast Foods for Under $4

Start your day with a nourishing breakfast for under $4.

6 Lightened-Up Sweets for a Healthier Halloween

Halloween is not the night to restrict your diet, but that doesn’t mean your evening of revelry should be quashed early by a sugar coma.

Katie's Healthy Bites: 6 Energy-Saving Kitchen Tips

It's almost Earth Day! We all know how important it is to use as many locally-sourced ingredients as possible, but have you thought about using energy-saving cooking techniques? Here are 6 easy ways to use less energy and resources in the kitchen.

Related Pages