I was recently creating a meal plan with one of my patients at the hospital. “Do condiments count?” she asked. This question urged me to consider where we place our attention when creating a meal. I have always thought that great accessories could be the focal point of a well-styled outfit. But what about in our diets? Can condiments, which are essentially the accessories to our meals, be a major source of nutrition?
The following condiments each offer nutritional properties that can become the central components of your meals:
Cold Pressed, Extra Virgin Olive Oil.
Made by crushing olives and extracting the juice, EVOO is the purest form of this plant oil. When a label reads, “cold pressed, extra virgin,” it means the product is free of chemicals and industrial refining. Commonly imported from California, Spain, Italy, or Greece, it is a concentrated source of monounsaturated fat and emphasized in the Mediterranean Diet. Try EVOO from different regions, as each offer different a unique flavor profile depending on the types of olives used. [See “Why to Eat Fat (Even Saturated!)” for more information on the importance of fat in the diet.]
Unpasteurized Apple Cider Vinegar.
Vinegar is a sour liquid created by fermenting dilute alcoholic liquids (in this case, cider). The unpasteurized version of ACV contains the “mother of vinegar,” which looks almost like a cobweb floating in the liquid. Although that sounds completely unappetizing, the “mother” actually makes it a high quality product! As a fermented product, AVC is a great source of probiotics – live bacteria that benefit the body. It has been cited to help improve digestion and fight chronic inflammation. Due to its high acidity level, I recommend using 1-2 Tbsp of ACV per day, either mixed with oil to dress a salad, or mixed with drinking water. [See “Probiotics for a Healthy Gut” for more on sources of good bacteria.]
Coconut Aminos
Made from the sap of coconut trees, coconut aminos is marketed as a soy-, gluten-, GMO-, and MSG-free alternative to soy sauce & tamari. With ~270 mg of sodium per Tbsp, it is also a lower-sodium alternative. Coconut aminos contains 17 naturally occurring amino acids, the building blocks for protein, and is a great addition for anyone who avoids animal meat. Both soy sauce and tamari are byproducts of fermented soy beans, the difference being that tamari contains little, or no wheat. MSG naturally forms during fermentation, so soy sauce and tamari both contain major allergens. Although they are two of the oldest condiments from Eastern Asian cooking, today’s mass production often includes chemical processing of GMO soybeans. Try coconut aminos for the latest, allergen-free umami flavoring.
Harissa.
To add spice to your dishes, harissa is a chili paste made of hot peppers, spices, and olive oil, commonly used in Northern African cooking. Different versions may be flavored with mint, coriander, cumin, and/or caraway seeds. Capsaicin is the compound that gives peppers their hot spice. It is most concentrated in the internal membranes (the white flesh) of peppers. Capsaicin is touted for its powerful anti-inflammatory effects in the body. It is a fat-soluble compound, so the best way to combat the spice of harissa is to pair it with fatty foods (e.g. avocado or full-fat dairy).
Satay Sauce.
This rich, flavorful sauce is commonly used in Southeast Asian cooking and made by blending peanuts, garlic, and spices. Peanuts (like olives) are rich in monounsaturated fat, as well as vitamin E, niacin, and folate. Although “nut” is in their name, peanuts are actually legumes (along with beans and peas). Peanuts are a good plant-based protein source and this creamy sauce is a great addition to your favorite stir-fry.
Mustard.
Mustard seeds are actually members of the Brassica family, along with broccoli, cabbage, and Brussels sprouts. These pungent plants contain glucosinolates, which have been studied for their cancer-fighting properties. Try whisking organic mustard with EVOO and vinegar to create a delicious salad dressing.
Gomasio.
A traditional Japanese seasoning combining sesame (“goma”) and sea salt (“sio”). It has been called a remineralizing seasoning due to its rich profile of vitamins and minerals. Sesame seeds are particularly high in copper, manganese, calcium, and magnesium. These seeds (like flaxseeds) also contain beneficial fibers called lignans, which have been shown to help lower cholesterol. Gomasio may also contain bits of dried seaweed made from dulse, nori, and/or kombu. Sea vegetables are a great source of trace minerals, most notably iodine. Use gomasio to season food with a mild nutty & salty flavor and remineralize your meal.
Tri-Spice Mix.
Created with cumin, coriander, and turmeric, this traditional Indian spice mixture is commonly used in Ayurvedic medicine as a digestive aid. Cumin and coriander (the dried seed of cilantro) are believed to help stimulate digestion, alleviate gas, and eliminate toxins. Turmeric – the most popular of the three – gets its bright, yellow color from the compound curcumin, which is known for its powerful anti-inflammatory properties. Curcumin is a fat-soluble compound, so add this spice mix to dishes containing fat (e.g. coconut oil or avocado) to optimize digestion.
Raw Honey.
Honey is known for its anti-microbial and anti-inflammatory properties. Local honey contains bits of the same pollen spores that can cause irritating allergy symptoms. Introducing these spores to the body helps the body become accustomed to them (decreasing the immune system response & histamine release) and may help alleviate the allergic reaction. As with any natural sweetener, use honey in moderation (up to ~1 Tbsp per day).