
Make Your Own Condiments
Let’s talk about condiments. They add flavor to your food but most store-bought condiments contain ingredients that you should avoid both for health and dietary reasons. These condiments contain a lot of preservatives and the dreaded high fructose corn syrup!
We have put together a list of some simple recipes to make your own. Give them a try today!
Ketchup
- 3 6-oz cans/jars of organic tomato paste
- ½ cup white vinegar
- 1 tsp. garlic powder
- 1 tbsp. onion powder
- 2 tbsp. honey
- 2 tbsp. molasses
- 1 tsp. sea salt
- 1 tsp. dry mustard
- A pinch of each of the following (to taste)- cinnamon, cloves, allspice, cayenne
- 1 cup water
- Optional- 1 tsp. powdered chia seeds for thickness (see instructions below)
- Process chia seeds (if using) in a blender or food processor on high speed for 30 seconds or until finely powdered.
- Add tomato paste, vinegar, garlic powder, onion powder, honey, molasses, salt, dry mustard, and spices to blender or food processor
- Add water and blend on high for 2-3 minutes
- Put in air tight jar and leave in fridge to allow flavors meld for at least two hours
Mustard
- 1 cup ground mustard
- 1 ½ tsp. salt
- ½ tsp. turmeric
- ½ tsp. garlic powder
- ¼ tsp. paprika
- 1 cup water
- ¾ cup apple cider vinegar
- In a medium saucepan whisk together the dry ingredients, and then add the wet ingredients
- Whisk everything until smooth
- Bring mixture to a boil over medium heat, stirring regularly
- Once mixture comes to a boil, simmer for 5-10 minutes, stirring until mixture begins to thicken. Reduce heat to avoid bubbling over.
- Remove from stove and let mustard sit for 1 minute uncovered.
- Cover with lid and let sit until mustard is cooled enough to store in airtight container.
- Store in fridge.
Mayonnaise
- 4 egg yolks at room temperature
- 1 tbsp. lemon juice or apple cider vinegar •
- ½ tsp. ground mustard
- Salt and pepper
- 2/3 cup olive oil
- 2/3 cup coconut oil (melted & warm – if it’s too hot the recipe wont blend correctly)
- Put egg yolks into blender or bowl and whisk/blend until smooth
- Add lemon juice or vinegar, dried mustard, and spices and blend until mixed
- SLOWLY add oil while blending or whisking at low speed, starting with the olive oil. Start with a drop at a time until it starts to emulsify and keep adding slowly until all oil is incorporated.
- Store in fridge up to 1 week.
Relish
- 2 ½ lbs. cucumbers, peeled, center row of seeds removed, and finely diced
- 1 large yellow onion, finely diced
- 1 small red pepper, finely diced
- 1 small green pepper, finely diced
- 3 cloves garlic, finely minced
- ¼ cup salt
- 3 cups white vinegar
- 2 tsp. dill seeds
- 1 tbsp. yellow mustard seeds
- 2 tsp. celery seeds
- ½ tsp. turmeric
- 2 bay leaves
- Place the cucumbers, onion, peppers, and garlic into a large mixing bowl. Combine with salt and pour water over the mixture until covered. Let sit for at least 6 hours or overnight.
- Drain the cucumber mixture in a colander, rinse with water, and drain again
- In a large pot, add vinegar and spices and bring to a boil. Reduce the heat to medium-low and simmer for 5 minutes. Add the drained cucumber mixture and return to a boil. Reduce the heat medium low and simmer, uncovered, for 10 minutes. Discard the bay leaves.
- Ladle the hot relish into hot sterile jars, leaving ¼ inch of room at the top. Seal tightly with lids.
- Process the jars in boiling water for 10 minutes
- Store jars in a cool, dark place for up to a year. If seal is broken, relish will keep in the fridge for about a month. Best eaten at least a week after making.
Taco Sauce
- 2 8 oz. cans of organic tomato sauce
- 1 cup chicken bone broth
- 3 tbsp. homemade taco seasoning (recipe in previous post)
- ½ tbsp. apple cider vinegar
- ¼ cup water
- Combine all of the ingredients into a medium sauce pan
- Bring the mixture to a boil and reduce to a simmer
- Simmer for 10-15 minutes or until the sauce has reduced and thickened (stir occasionally)
GOLO BBQ Sauce
- 1 large onion
- 3 cups tomato sauce
- 4 tbsp. tomato paste
- 2 cloves crushed garlic
- 1 tbsp. paprika
- 2 tbsp. honey or maple syrup
- 3 tbsp. balsamic vinegar
- 1 tbsp. Worcestershire sauce
- A pinch of salt and pepper
- 1 tsp. chili flakes
- Add a little olive oil to a pan, add the onion, and cook on low for 5 minutes until softened.
- Add the rest of the ingredients to the pan and simmer for 3 minutes.
All of these recipes would count as a natural condiment, as listed on GOLO’s Limit list located at www.mygolo.com. A serving is 1 tbsp. and has a FV of 25. To purchase the GLO Metabolic Plan, please go to www.golo.com or call 1-800-730-4656.
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