Healthy Condiments

Summer is here and so are the picnics and barbecues! Condiments are a summer staple, however not all condiments are created equal. Many can be loaded with sugar, unhealthy fats, and preservatives. Registered Dietitian Megan Roosevelt joined us to share her "approved" summer condiments:

  • Salsa: Made from tomatoes, onions and fresh herbs. Salsa is a nutrient dense, low calorie option for enhancing flavor. Add salsa to a summer salad, on a burger, wrap, sandwich or enjoy as a dip! Cilantro, a popular herb in salsa can help lower cholesterol levels and contains the immune boosting antioxidant, vitamin C.
  • Hummus: Hummus is made from garbanzo beans, making this condiment or dip protein packed. Try chilled hummus in place of mayonnaise on a summer sandwich, wrap or salad. Hummus is fun because you can find various flavors such as roasted red bell pepper or roasted garlic.  
  • Avocado: Avocado contains fiber, protein and healthy fats, which can help us, feel full and satisfied. The omega-3 fatty acids in avocado also boost skin and hair health! Mashed avocado is great in place of sour cream or mayonnaise. Dollop on tacos, taco salad, or on a burger bun!
  •  Mustard: Mustard is calorie free and full of flavor. Use on sandwiches, burgers, wraps, or even as the base of macaroni or potato salad. It's always best to look for USDA Organic condiments to avoid chemically made preservatives or ingredients. 
  •  Vegetarian Refried Beans: This option is not just for dipping! Vegetarian refried beans made from black or pinto beans contain protein, b vitamins and iron! Regularly consuming beans is also associated with boosting cardiovascular health. It's a heart healthy spread! Traditional refried beans contain lard, so choose vegetarian as the healthier choice. Try refried beans as a spread on a burger!

For more tips on healthy eating and living a healthy lifestyle, visit Megan’s website.

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