Condiments are essential for so many of our favourite meals, especially in summer. But they’re loaded with unwanted calories, sugar, sodium and fat. In order to have our cake (or in this case, burger) and eat it too, why not make them yourself?

Get creative in the kitchen and make these simple and healthy versions of your favourite condiments that are sure to please any palate.

dips-aioli

BBQ Sauce

Ingredients:
1 Tbsp grapeseed oil
1 14 ounce can crushed tomatoes
¼ onion, chopped
1 garlic cloves, minced
1 chili from chili in adobo sauce can or 1 teaspoon ancho chili powder
3 Tbsp molasses
3 pitted dates
1 tsp dry mustard powder
½ tsp sea salt
¼ cup apple cider vinegar

Directions:
1. Place a saucepan over medium heat. Add grapeseed oil and add onions and garlic. Cook until fragrant and translucent.
2. Add in the rest of the ingredients and simmer over low-medium heat for 15 minutes.
3. Transfer into a blender. Blend smaller batches at a time and puree. You may need to add 1-4 Tablespoons of water to help blend.
4. Keep in an airtight jar in the fridge. It will last for about 1 month.

Mustard

Ingredients:
½ cup brown mustard seeds
½ cup yellow mustard seeds
1 cup white balsamic vinegar
1 teaspoon ground turmeric
2 Tbsp honey
¼ teaspoon sea salt

Directions:
1. Place mustard seeds and vinegar in a bowl, cover the bowl and let it sit overnight.
2. After letting the seeds soak overnight, add all ingredients into a blender and blend until pureed. If you want a smoother consistency, add 1-3 Tablespoons of warm water.
3. Once pureed, add more honey or spices according to your taste and palette.
4. Store in a jar in the fridge. The mustard will last for 4-6 months.

Ketchup

Ingredients:
2 Tbsp grapeseed oil
1 small onion, chopped
2 garlic cloves, minced
2 Tbsp molasses
3 Tablespoons coconut sugar
¼ cup apple cider vinegar
1 Tbsp tomato paste
1 28 ounce can tomato puree
1 tsp sea salt
½ tsp ground mustard
1/8 tsp ground allspice
½ tsp nutmeg
Pinch cayenne (optional)

Directions:
1. Place a saucepan on medium heat. Add oil, chopped onions and after sauteing for 1 minute add the garlic.
2. Once the garlic and onion have become fragrant but not browned, add the remaining ingredients and bring to a simmer.
3. Simmer on low heat for about 1 hour. Stir every once in a while.
4. Once the ketchup has reduced, puree it with an immersion blender or in a blender.
5. Store in an airtight jar in the fridge. The ketchup will last for 3 weeks.

Mayo

Ingredients:
1 egg yolk
2 tsp lemon juice
¾ cup grapeseed oil
¼ tsp Dijon mustard
Pinch sea salt and pepper
Add ins: chopped garlic, thyme, fresh parsley, hot sauce

Directions:
1. Add egg yolk and lemon juice into a blender and blend. Or, add to a bowl and whisk until smooth.
2. Add homemade mustard, salt and pepper and whisk.
3. Start to add your oil, but add it in very slowly, one drop at a time, until the mixture begins to emulsify.
4. Now you can pour the rest of the oil in, in a slow steady stream, as you continue to mix. If you are using a blender, keep the blender on low and slowly add the oil in.
5. Add whatever flavours you want—hot sauce, fresh herbs, garlic, or leave it plain.
6. Keep in an airtight jar in the fridge for about 1 week.

Balsamic Vinaigrette

Ingredients:
¼ cup extra virgin olive oil
¼ cup balsamic vinegar
1 Tbsp honey
1 Tbsp whole mustard
Pinch sea salt and pepper
1 garlic clove, minced

Directions:
1. Place everything into a bowl and mix well.
2. Store in an airtight jar in the fridge for 1 week.

Teriyaki Sauce

Ingredients:
½ cup tamari or soy sauce
3 Tbsp rice vinegar or mirin (Japanese rice wine)
1 Tbsp  honey
3 garlic cloves, minced
3 tsp ginger, minced
1 green onion, sliced thinly
½ tsp arrowroot powder (optional)

Directions:
1. Place all ingredients in a mason jar, except arrowroot powder, cover and shake well. Refrigerate.
2. If you want a thicker teriyaki sauce, add all ingredients except vinegar and arrowroot to a saucepan on medium-low heat.
3. In a separate bowl stir the arrowroot into the rice vinegar and then add to the saucepan (this is what will thicken up the teriyaki sauce).
4. Bring to a boil and simmer for 5 minutes. Keep in an airtight jar in the fridge.

Pesto

Ingredients:
1 cup fresh basil
¼ – ½ cup extra virgin olive oil
¼ teaspoon sea salt
½ lemon squeezed
¼ cup sunflower seeds or pine nuts
1 clove garlic

Directions:
1. In a food processor add all if the ingredients. Start with ¼ cup of oil. If you want your pesto to be creamy but do not want to add more oil, you can add some water to thin it out.
2. If you like a creamier, oilier consistency, add the rest of the extra virgin olive oil.
3. Store in an airtight container in the fridge.

tamara-green-living-kitchen Tamara Green is co-founder of The Living Kitchen, and a Holistic Nutritionist and Natural Cook. She combines her knowledge of nutrition and passion for cooking good food to work with clients to create lasting changes in their lives.