Super Seasonings: Decoding Condiments

Burgers, fries, hot dogs, pasta, etc. just wouldn’t be complete without some flavorful condiments. But some of these add on’s add up to a boat load of calories.

Here’s a roundup of 3 favorite condiments:

Ketchup
Serving Size: 1 tbsp Calories: 15

Ketchup seems pretty reasonable at only 15 cals per 1 tbsp. Considering that a tablespoon is about the size of your thumb and most people eat about 4-5x that just with an order of fries, you’re looking at factoring in an additional 60 to 75 calories to your calorie tally. Don’t forget that most ketchups contain high fructose corn syrup ( = BAD ).

Try ketchup’s superior relative – Salsa.

Salsa

Serving size: 1 tbsp Calories: 4

Salsa has an added fiber and protein bonus

Make your own healthy salsas

Mayonnaise
Serving Size: 1 tbsp Calories: 90

Ten grams of fat. Period.  And again, the likelihood of using just a single serving size is slim.

For the same creamy texture, try light mayonnaise, low fat mayonnaise or even mashed avocado.

Light Mayonnaise

Serving Size: 1 tbsp Calories: 35

Low Fat Mayonnaise

Serving Size:1 tbsp Calories: 15

Avocado

Serving Size: 1/4 of avocado Calories: 70

Click here for some healthy avocado recipes

Sour Cream
Serving Size: 1 tbsp Calories: 30

Try dolloping plain Greek yogurt on potatoes for the same tart and tangy taste but fewer calories and a higher protein count.

Plain Greek Yogurt

Serving Size: 1 tbsp Calories: 8

Learn why yogurt is an awesome ingredient in these recipes

Super Side Swap: Mashed Potatoes

What goes best with beef?

Mashed potatoes.

But mashed potatoes: Seemingly innocent. Deceptively caloric.

What to do, what to do?

SWAP.

We love healthy swaps for fattening dishes so here is another great swap that adds a boost of vitamins and minerals to plain, old MASHED POTATOES…CAULIFLOWER MASHED POTATOES. This is the easiest recipe that you can make in a MICROWAVE!!

Finished Product

Prep time: <5 mins Cook time: <8 mins Ready in: 15 mins

RECIPE: CAULIFLOWER MASHED POTATOES

1 large potato, peeled and cut into chunks

1 head cauliflower cut into florets

2 cups water

2 teaspoons olive oil

1 clove crushed garlic

1/4 cup chopped fresh parsley leaves

Salt and ground black pepper to taste

Place the potato cubes and cauliflower florets in a microwave safe dish. Cover dish. Microwave on HIGH for 8 minutes or until the potatoes are done. Carefully remove dish. Place the potatoes and cauliflower into a large bowl and mash until there are no lumps. Add olive oil, parsley, garlic, salt, and pepper. Mix well. EAT.

When out to eat avoid heaping mounds of mashed potatoes. They hide pools of butter, margarine and/or oil. Ask the server how they were prepared. If the situation sounds caloric, stick with a baked white or sweet potato as a side.