The sauce on sauce

Diabetic Living - - Celebrity Food -

Sauces, mus­tards, gravies, dress­ings and other condi­ments are a great way to add ex­tra flavour to a ba­sic meal. How­ever, a healthy meal can be sab­o­taged by choos­ing the wrong condi­ment in the wrong por­tions.

Choose condi­ments that add nu­tri­ents and health ben­e­fits to your meal. Steer away from those high in added sugar, salt (sodium) and sat­u­rated fats, or that add min­i­mal to no nu­tri­tional ben­e­fit. In any case, al­ways keep your por­tion small (max­i­mum 1 ta­ble­spoon); condi­ments are meant to boost taste, but you don’t want to over­ride the nat­u­ral flavours in your meal.

Try to use more herbs and spices in your cook­ing, and make these sim­ple swaps to im­prove the nu­tri­tional pro­file of your meal:

• Swap bar­be­cue, tomato or HP sauce for tomato salsa

• Swap creamy/may­on­naise­based salad dress­ings for olive oil and bal­samic vine­gar

• Swap di­jon­naise for whole­grain seeded mus­tard or hum­mus

• Swap sweet chilli for chilli or tabasco sauce

• Swap soy sauce for tamari

• Swap gravy for ap­ple sauce.

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