It’s finally summer and the weather is beautiful! This means a lot of fun weekends spent outdoors and a lot of cookouts! If you have been eating the Practical Nutrition way throughout the year, focusing on eating foods in their most natural form in a balanced state throughout the day, then you may feel that common summer condiments cannot be included in your daily diet. This is true for many of the common brands found at the grocery store that contain inflammatory ingredients such as vegetable oil and high fructose corn syrup, however, you can look out for good ingredients and even make your own at home with 5 ingredients or less! Ana and I discussed healthy summer condiments on Better Connecticut. Watch the 5 minute segment to learn more about what ingredients to avoid and healthy alternatives you can make yourself at home. And don’t forget to scroll down for 3 marinade/dressing recipes with 3-5 ingredients each!
Take Away Points Video:
- When reading a nutrition label for condiments, dressings, and marinades avoid the following: vegetable oil, canola oil, soybean oil, high fructose corn syrup, brown sugar/cane sugar, artificial colors/flavors/additives. These ingredients all contribute to inflammation, sugar cravings, weight gain, headaches, and fatigue.
- When trying to find a healthy option for condiments/dressings/marinades look for the following beneficial ingredients: olive oil, walnut oil, sesame oil, avocado oil, coconut oil, organic honey, pure maple syrup, stevia, lemon juice, balsamic/apple cider vinegar, and herbs.
- 1/4 cup Bragg’s Liquid Aminos
- 1/4 cup Pure Maple Syrup
- 1 tsp Cracked Black Pepper
- Mix all ingredients in a bowl.
- Add your favorite protein: chicken, fish, or beef. This recipe has been tested on all types of chicken, fish and beef and everything tastes great! Get creative and add more ingredients if you want or keep it simple and use this easy marinade to flavor your meals all summer long!
- 1 cup Plain Greek Yogurt
- 3 Tbsp Olive Oil
- 1 1/2 Tbsp Lemon Juice
- 1 Tbsp Chopped Garlic
- 2 Tbsp Dried Dill
- 1 Tbsp Apple Cider or White Vinegar
- Sea salt to taste
- Add all ingredients to a blender or food processor and blend for 30 seconds.
- Store in glass air tight container in the fridge for up to 1 week .
- 1/2 cup Olive Oil
- 1/2 cup Balsamic Vinegar
- 1 Tbsp Lemon Juice
- 2 Tbsp Italian Seasonings
- sea salt to taste
- Add all ingredients to a blender and blend for 30-60 seconds until mixture has emulsified.
- Store in a glass, air tight container on the counter or in fridge for up to 2 weeks.