5 Healthy Condiments to Amp Up Any Dish

Even if you tend to cook and eat a lot of the same foods all the time, you can easily switch up the flavors and add something new and interesting to a simple dish by simply switching up the condiments. Steamed vegetables, quinoa, salad dressings and even your steak can get a new flare just by adding one of these nutritious and flavor-packed sauces.

Fish Sauce

A good fish sauce can make soup, stews and stir fries taste so much more interesting. It’s basically a really salty sauce, and should be made from anchovies and sea salt only. Fish Sauce is used in a lot of Vietnamese cooking and lends itself well to a lot of Asian dished and broths. I even like adding a few drops of Red Boat Fish Sauce to my cup of bone broth.

A Soy-free Soy Sauce Alternative

Coconut Aminos is made from fermented coconut sap and sea salt and is completely free of soy and wheat (most soy sauces are NOT gluten free.) It’s even allowed on the Cleanse has a great salty and slightly sweet flavor that is delicious on stir-fried or steamed vegetables, over buckwheat noodles or on fish. I use it instead of soy sauce when I eat sushi.

Fermented Ketchup

Most conventional ketchup is loaded with corn syrup and other sugars and because it’s such a favorite to so many – it’s well worth finding a healthier better option. Or making your own. That’s right. You can make your own fermented ketchup without all the sugar and additives, and with some serious gut-health benefits! Grab some organic tomato paste (form glass jars off course), raw honey, apple cider vinegar, whey and some spices. There are a lot of great recipes available on food blogs, like this homemade ketchup.

Umeboshi Vinegar aka Ume Plum Vinegar

This Japanese vinegar is made from the pickling brine from making pickled Umeboshi plum! It has a tart, salty flavor and is great drizzled on vegetables, grains and in salad dressings.  It’s traditionally used as a digestive aid and can help you better digest and assimilate nutrients by increasing saliva and stomach acid production.


You might think that mustard is for sandwiches and hot dogs but it’s applications go way beyond that! It’s great in marinades, sauces and dressings but is equally delicious as a little dip for grass-fed steak. And try smearing your piece of wild salmon with Dijon mustard before baking it in the oven. It’s delicious and so simple. Whenever possible, look for a mustard without any added sugar and made with apple cider vinegar, like the one from Eden Foods, which is also organic and comes in a glass jar.

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