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What’s In My Pantry- Condiments & Sauces

Condiments & Sauces
What’s In My Pantry Series 

Sauce can be the key to a good tasting dish! It can lively up steamed vegetables, add flavour to protein and make even the greenest of dishes delicious. As a Registered Holistic Nutritionist, I don’t buy a product without ALWAYS reading the ingredient label on every item.

Labels can be very misleading and even what seems “healthy” or “clean” still has:

  1. Sugars and artificial sugars
  2. Preservatives and MSG
  3. Artificial colour or flavour

I wanted to share my cleaner options for typical products. Not every item is 100% perfect but either am I! I’ve chosen the cleanest options I’ve found and can afford and use certain sauces more as a backup and not as an everyday thing. I’m still in the search for:

  1. Delicious, affordable organic mayo
  2. Organic, affordable pesto
  3. Clean, tasty BBQ sauce

If you have great options for me, PLEASE leave them in the comments section below 🙂 

#1 Bodacious Ketchup vs Heinz

  • Made with honey NOT sugar
  • Organic ingredients 
  • Simple, whole food ingredients
  • Only $8.99 for a pretty big bag.
    Bought at Local Organics in Seaforth

#2 Organic PC Pasta Sauce vs Ragu Sauce

  • NO sugar, at all
  • Awesome garlic taste
  • Organic ingredients
  • Stored in glass
  • Whole food, simple ingredients 
  • I can make it last for two different dishes
    Bought at Zehrs for $4

#3 Tamari vs Soy Sauce

  • Less salty
  • Is a fermented product 
  • Has little to no wheat 
  • Stronger flavour
  • Perfect for a simple healthy swap to be used on steamed vegetables or fish
    Bought at Zehrs in health section, sold at health food stores

#4 Balsamic Vinegar & EVOO vs Kraft Dressing

  • NO sugar
  • No preservatives
  • No added flavours or fillers
  • EVOO raw is a very healthy fat
  • Simple and inexpensive
  • Flavour goes with a lot of different dishes
    EVOO by Terra Delyssa bought at Costco, Balsamic by Acropolis Bought at Gentle Rain

#5 Plain Yogurt vs Sour Cream

  • Lower in fat
  • Healthier option all around
  • Doesn’t need to  be re-pasteurized 
  • Tastes very similar 
    Bought on sale for $2.50 at Zehrs 


#6 Mustard vs  Diana’s BBQ Sauce

  • Simple ingredients
  • Can be made into a sweet version with a little honey 
  • Can be used on meat or fish 
  • Can be made into healthy dressing for over veggies 
    Bought at Goodness Me in Waterloo 


#7 Salsa vs VH Sauces

  • Can be bought organic!
  • All whole foods 
  • No artificial anything
  • Has a lasting expiry 
  • Perfect for meat 
    Bought at No Frills, I Prefer my Mom’s homemade, organic and straight from her garden <3 



#8 Mr Spice Peanut Sauce vs Low Quality Sauce

  • Best of the bad options.
  • Organic ingredients
  • Low sodium content
  • A little goes a long way 
  • Only used when I don’t have time to make my own sauce.
    Bought at Gentle Rain in Stratford 


#9 Hummus for well, EVERYTHING:

  • Sweet potato 
  • As a healthy dip for the littles, they LOVE to dip, I’ve been told.
  • Chicken or salmon
  • On a sandwich,
  • To have with crackers 

My ultimate favourite brand is Sunflower Kitchen Hummus, I buy it at Gentle Rain in Stratford. 




Recipes I wanted to share of my favourite sauces:

  1. Joyous Health Homemade Pest {I add walnuts to this}.
  2. Health Thai Peanut Sauce can be found on my Spaghetti Squash Pad Thai.
  3. Lemon Tahini Garlic Sauce. For a sweet take, add some honey.

Try a healthy swap or homemade sauce, it takes small changes everyday to create a healthy lifestyle that sticks!

Live well TODAY-Steph

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  • Reply
    A. Dawson
    April 20, 2017 at 11:45 am

    Thanks for the ketchup information…. I have been trying to buy less sugar less sodium and didn’t know about this one! Great info — keep it coming!

    • Reply
      April 24, 2017 at 9:14 am

      I hope you try it Annie, it’s a simple and healthy swap 🙂 Thanks for your support -S X

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