. . . AND THE HEALTHIER CONDIMENTS YOU CAN TRULY RELISH
DIETITIAN Ruth Kander selects five BBQ condiments. We then tasted them.
HUNTER & GATHER SRIRACHA EGG-FREE MAYO
250g, £4.05, hunterandgatherfoods.com Per 100g: calories, 656; saturated fat, 10.9g; protein, 0.1g; sugar, 0.5g; salt, 0.83g MADE with 73 per cent olive oil — a hearthealthy fat — and no added sugar or preservatives, this is also free of the top 14 allergens, including gluten. Like most mayos, it’s high in calories from the oil. TASTE: Smooth with a gentle chilli kick.
SAUCE SHOP UNSWEETENED TOMATO KETCHUP
260g, £2.99, sauceshop.co
Per 100g: calories, 61; saturated fat, 0g; protein, 2.69g; sugar, 8.23g; salt, 1.56g UNLIKE regular tomato ketchup and burger sauces, this doesn’t contain added sugar. I like the simple ingredients: 87 per cent tomatoes, onion, white grape vinegar, garlic, sea salt and spices — and nothing else. It is quite high in salt, but the amount per tablespoon serving is small. TASTE: Naturally sweet tomato flavour, with a mild spicy tang.
BAY’S KITCHEN BBQ SAUCE WITH SMOKED PAPRIKA
275g, £3.95, hollandandbarrett.com Per 100g: calories, 123; saturated fat, 0g; protein, 1.6g; sugar, 24g; salt, 2.1g
THIS is low in the carbohydrates (known as FODMAPs) that some people with IBS find difficult to digest. The main ingredient, tomato passata, is a good source of the antioxidant lycopene, which protects cells from damage, and this has almost a third less sugar than some BBQ sauces.
TASTE: Delicious spicy sauce, packed with smoky paprika flavour.
BATH CULTURE HOUSE KIMCHI KETCHUP
250g. £4.59, bathculturehouse.co.uk Per 100g: calories, 28; saturated fat, 0.1g; protein, 1.5g; sugar, 2g; salt, 1.8g
THIS is made with raw chopped Chinese cabbage and other vegetables that are fermented, so may be beneficial for gut bacteria (which, in turn, have been linked to a healthier immune system and other benefits). The salt content (the same as regular ketchup) shouldn’t be problematic if portions are kept small. There’s no added sugar.
TASTE: Tangy, with ginger and chilli heat.
THE BAY TREE BEETROOT AND HORSERADISH RELISH
300g, £3.75, thebaytree.co.uk
Per 100g: calories, 87; saturated fat, 0g; protein, 0.9g; sugar, 19g; salt, 0.01g MADE with 46 per cent beetroot, this relish is high in nitrites, which may be beneficial for blood pressure. There’s about a third less sugar than in some supermarket relishes and no added salt.
TASTE: Deliciously sweet with a hit of horseradish.