Sauces and seasonings: useful and not to be used

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Spices, spices, sauces and seasonings have been used by mankind since the times of ancient Egypt, India and China. They create a special aroma, taste and appearance of dishes from chefs from different countries of the world. In addition, many of them have important and often underestimated beneficial properties for our health. But the opposite can also happen: certain seasonings and sauces may contain, and often in significant quantities, harmful ingredients, in particular, salt, sugar, food additives.

If you try to make a list of only those spices, sauces, and condiments with a positive effect on health, it is worth including the following examples, which are characterized by the optimal combination of taste and nutritional value:

PESTO

Due to its high zinc content, pesto is a good choice for vegetarians, who need 50% more zinc per day due to reduced absorption of zinc from plant sources. However, this sauce may not be suitable for strict vegetarians, as the cheese in it is often made using rennet obtained from calf stomachs.

Pesto can be added to baked chicken, used as a sauce for pasta, or spread on whole-grain bread.

SALSA

A low-calorie tomato sauce. Two tablespoons (30 ml) of salsa contains only 10 calories. It is a healthy alternative to high-calorie salad dressings, and also tastes great with scrambled eggs. Pay attention to the label and choose salsas that are low in salt and without added sugar.

TAHINI

Tahini is a Middle Eastern spread made from ground sesame seeds. It is particularly rich in plant-based protein. 2 tablespoons (30 ml) of tahini provides over 5 grams of this nutrient—or 8% of the RDI for an 80-kg adult.

Tahini tastes like a homemade salad dressing, and can be spread on toast with a dash of cinnamon.

MUSTARD

Mustard is made from mustard seeds, distilled vinegar, garlic powder, turmeric, lemon juice, and salt. It is low in calories: 2 teaspoons (10 grams) of yellow mustard has only 6 calories. In addition, most varieties of mustard contain turmeric. Curcumin, which is found in turmeric, has shown strong anti-inflammatory benefits in many studies.

Mustard is a useful addition to homemade salad dressings, marinades, and eggs. It also adds a flavorful crust to baked salmon or chicken.

KIMCHI

A popular Korean fermented vegetable dish. There are many varieties of kimchi, but the main ingredients are usually cabbage, garlic, onion, chili peppers, and salt.

Kimchi can be used to make noodles, rice, or sandwiches.

SAURER CABBAGE

A low-calorie product, 50 grams contains about 8 calories. Sauerkraut is also rich in beneficial probiotics: one study found over 28 different probiotic bacterial strains in it.

Sauerkraut can be added to a salad or sandwich.

HUMUS

Hummus tastes great with vegetables, pita bread, and can be used as a healthier alternative to mayonnaise.

GUACAMOLE

Guacamole replaces salad dressing, can be spread on toast, or used as a hearty vegetable dip.

GREEK YOGURT

It is the best healthy alternative to most cream-based condiments. A classic Greek yogurt, without added sugar, can be the best option.

Use Greek yogurt instead of sour cream or mayonnaise. It can be added to baked potatoes or homemade vegetable sauce.

NUT BUTTER

Nut butters, such as peanut butter and almond butter, can be a nutritious addition to many meals and snacks. Nut butters are high in protein: 2 tablespoons (32 grams) provide an average of 7 grams of protein. The same serving contains about 25% of the RDI for magnesium, a mineral needed for dozens of biochemical reactions in the body.

Nut butters, such as peanut butter, almond butter, and cashew butter, are delicious spread on toast or crackers. Look for nut butters with no added sugar and enjoy them in moderation.

ACRED POT VINEGAR

Apple cider vinegar is made from fermented apple juice. It may improve blood sugar control after meals, which is especially beneficial for people with diabetes.

Add a splash of apple cider vinegar to a green salad, mix it into a homemade salad dressing, or use it in a spicy marinade.

HONEY

Unpasteurized and minimally processed honey is rich in antioxidants, which help prevent cell damage in your body caused by free radicals. It also contains anti-inflammatory and antibacterial compounds.

Honey can be used to sweeten tea, yogurt, or fruit dishes. But honey consumption should be limited, just like sugar consumption – generally, you should eat less than 25 grams per day of sugar, honey, and other free sugars.

NUTRITIONARY YEAST

This is a deactivated yeast that is often used as a seasoning in vegan cooking. It is high in vitamin B12, which is essential for cell division, energy production, and nervous system function. Two tablespoons (10 grams) of nutritional yeast provides 200% of the RDI for vitamin B12. Some varieties of nutritional yeast are fortified with additional B vitamins during processing, which increases the vitamin B12 content.

Nutritional yeast can be used as a non-dairy alternative to cheese in vegan soups and sauces. It can be sprinkled on scrambled eggs or baked potatoes.

BUTTER

This product doesn’t have the best reputation. But it does have health benefits, especially if the cows were grass-fed. Compared to regular butter, butter from grass-fed cows can contain 500% more conjugated linoleic acid (CLA). It also contains more omega-3 fatty acids, known for their anti-inflammatory benefits.

Butter can be used to enhance the flavor and texture of vegetables, fish, or with whole grain bread. It should be consumed in moderation – 20-25 grams per day.

LEMON JUICE

A versatile and healthy condiment that can be consumed daily. Rich in vitamin C, the juice of one lemon provides 25% of the basic daily requirement of this vitamin. Vitamin C is a powerful antioxidant that is good for your skin, immune system and heart health. The vitamin C in lemon juice also improves the absorption of iron from plant foods.

Lemon juice is a great complement to seafood, salad dressings and vegetable dishes.

BALSAMIC VINEGAR

A dark vinegar made from grapes. It is rich in antioxidants, particularly polyphenols such as flavonoids, gallic acid and caffeic acid. These protect cells from damage and prevent the oxidation of LDL (bad cholesterol), which helps reduce the risk of cardiovascular disease.

Drizzle balsamic vinegar on vegetables before grilling, mix it with olive oil to make a balsamic dressing for salads, or add it to homemade bruschetta.

RED HOT SAUCE

Most varieties of this sauce contain chili peppers or cayenne pepper, vinegar, and salt. Hot sauce is a great way to add flavor without a lot of calories. One teaspoon (5 mL) of red hot sauce contains only 6 calories. In addition, capsaicin, a compound in chili peppers, has anti-inflammatory properties and may promote weight loss.

Hot sauce is added to many dishes, including scrambled eggs, baked potatoes, or meat.

SOFRITO SAUCE

This sauce is considered an essential component of the Mediterranean diet – one of the best models of healthy eating. The main ingredients of sofrito: garlic, onion, pepper and tomatoes, cooked in olive oil.

The sauce goes well with many dishes (pasta, legumes, poultry, etc.). It is recommended to consume two servings of sofrito per week.

TOASTED SESAME OIL

Has a richer flavor than regular sesame oil.

Sesame oil has anti-inflammatory properties and probably helps reduce LDL (bad cholesterol) levels.

Toasted sesame oil is a great finishing touch to your cooking. For example, drizzle it over steamed vegetables and noodles for a bold, nutty flavor.

COLD-PRESSED OLIVE OIL

Known for its powerful nutritional properties, numerous studies have shown the benefits of using olive oil for supporting heart health and reducing inflammation. Much of this is due to its high antioxidant content, which helps reduce cell damage in your body.

The oil is best used in recipes that do not require processing to preserve its nutrients. For example, pour over cooked pasta, vegetables or seafood.

TAMARI

A Japanese sauce made from fermented soybeans. It differs from traditional soy sauce in its thicker texture, darker color and richer flavor.

Tamari contains about 45% more protein than traditional soy sauce. Two tablespoons (30 ml) of tamari provide almost 4 grams of protein. Most types of this sauce are also gluten-free.

Tamari can be added to any dish in place of soy sauce. It makes a good dressing for salads and noodles. It is worth paying attention to the salt content of all types of soy sauce.

You should limit your consumption of sauces and seasonings with excessive content of unhealthy ingredients:

• Fat-free salad dressing. Despite being lower in calories, fat-free dressings often contain more added sugar and salt than their naturally fat-free counterparts.

• Barbecue sauce. This sauce is often high in added sugar: 2 tablespoons (30 ml) contain over 11 grams (3 teaspoons).

• Sweet syrup. Often contains high-fructose corn syrup (HFCS). Excessive consumption of HFCS has been linked to heart disease, obesity, and type 2 diabetes. Use maple syrup as a healthier alternative.

• Margarine. Many margarine products contain traces of trans fats. Many studies have linked this type of fat to heart disease. Use healthy fats like olive oil or butter instead.

• Teriyaki sauce. High in sodium, with just 2 tablespoons (30 ml) providing over 60% of the RDI for this mineral. High-sodium diets have been linked to chronic conditions such as heart disease and stroke.

• Artificial sweeteners. Some studies have linked zero-calorie sweeteners to obesity.