Diet condiment recipes

If you are trying to lose weight, you must stay away from fattening condiments such as store- bought ketchup, mayonnaise, BBQ sauce and salad dressings, which are loaded with sugar, MSG, preservatives and other additives.

I decided to share with you some of my favorite condiment recipes. Not only are they healthier and less fattening, but they are also easier on the wallet. So try these recipes today.

Oriental Salad Dressing (Makes 10 servings)


3 cups vinegar

4 cups Bragg’s Liquid Aminos

2 Tbsp. water

1 Tsp. sesame seed (optional)

2/3 cup olive oil

Directions: Combine ingredients in bowl and whisk. Chill until ready to serve.


Lemon-Garlic Salad Dressing (Makes 8 servings)


2 cups olive oil

2 cups lemon juice

1Tbsp. lemon zest, grated

4 Tsp. sea salt or to taste

4 Tsp. ground nutmeg

2 garlic cloves, crushed

Directions: Blend oil and lemon juice. Add lemon zest, sea salt, nutmeg, and garlic. Refrigerate for two hours to allow flavor to develop before using.


Cilantro Lime Dressing (Makes 8 servings)


1 cup packed cilantro

4 cups extra-virgin olive oil

2 cups freshly squeezed lime juice

4 cups freshly squeezed orange juice

2 Tsp. sea salt

2 Tsp. freshly ground pepper

Pinch of minced garlic

Directions: Puree all ingredients in blender until smooth. Can also be used as a marinade.


BBQ Sauce (Makes 8 servings)


1 can organic tomato sauce

3 Tbsp. yellow mustard powder

2 Tbsp. white wine vinegar

1 Tsp. Bragg’s Liquid Aminos

2 Tsp. chopped parsley

4 Tsp. sea salt

Ground black pepper to taste

4 Tsp. garlic powder

Directions: Mix all ingredients together in a blender and store in refrigerator for up to one week.


Ketchup 1-2 Tbsp. per serving


4 medium tomatoes, stems removed

1 cup apple cider vinegar

3 cups water

2 Tbsp. stevia

2 Tbsp. chopped onions

2 garlic cloves

1 tsp. sea salt

8 tsp. ground allspice

8 tsp. ground cloves

8 tsp. black pepper

Directions: Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in refrigerator.


Mayonnaise (Limit 1 Tbsp. per day! This replaces 1 Tbsp. of olive oil)


2 large egg yolks

1 Tbsp. lemon juice

2 tsp. sea salt

2 tsp. mustard powder

¾ cup light flavor olive oil

Directions: In a wide-mouthed mason jar or comparably sized container, add the ingredients in the order listed above. Let it set for a moment to make sure the egg yolk is settled at the bottom.

Place an immersion blender fully at the bottom of the container and start slowly pulsing the mixture. Within a few seconds, you will see mayonnaise start to form at the bottom of the jar. Slowly move the blender up and down to finish forming the mayonnaise. The whole process should take no more than a minute.

Dr. Ramona Valentine

Scrape the sides of the jar and cover with a lid. Place in the refrigerator and use within one week.

If you have any questions regarding this article, please email me at

Dr. Valentine is a weight loss consultant, a health consultant and a chiropractor. You can reach her at 855-771-SLIM (7546) or stop by A Slimmer You at 10300 49th St. N, Suite 211. Log on to for more information.

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