Paleo Diet Approved Condiments: Spice Up Your Meals the Healthy Way

Condiments are the secret ingredient that can elevate a simple meal from ordinary to extraordinary. For those following a paleo diet, finding suitable condiments can sometimes feel limiting. However, with a little creativity and the right recipes, you can enjoy a wide array of flavorful additions that are both delicious and compliant with your dietary needs.

The Importance of Condiments

Oftentimes the things we miss the most from our previous diets are not so much the bread, pastries, or breakfast cereals but rather the small and flavorful additions that we know of as condiments. A good sauce or a gravy can transform a plain plate of meat and three veg into something really special. From ketchup on burgers to mustard on hot dogs, condiments are the unsung heroes of the culinary world. These flavorful additions can transform even the simplest dish into something crave-worthy. Whether you’re spreading, dipping, drizzling, or mixing, condiments add that finishing touch that brings meals to life.

General Paleo-Friendly Condiment Options

I'm talking here of the most popular mayonnaise, ketchup, mustard, pickled cucumber relish, horseradish, barbecue sauce, and Worcestershire sauce. I already dedicated a post on making homemade mayonnaise, but the other condiments deserve their place as well and can be perfectly healthy Paleo additions, as long as no nasty ingredients are added. After all, condiments like mustard and tomato based sauces like ketchup have been around for a long time, back when traditional food was all that was available. Tomatoes are still a member of the nightshade family, and mustard is made out of a seed, and those two things can still bring about problems for those with a damaged gut or autoimmune disease, but they should not be a problem otherwise. The other possible drawback is that preparing those condiments will require much more time and planning than simply going out and buying a bottle at the grocery store. On the bright side, once you get a grasp of the basic recipes, it can become a routine, and you'll know you're eating great, healthy, and wholesome food. You're also invited to play around and try out new ways to enjoy those condiments. Mustard and ketchup are great with grass-fed bison or beef, especially in the case of a Paleo burger served without the bun. Mustard is also a great addition to your vinaigrettes and salad dressings and goes hand in hand with cold slices of pork roast. Enjoy BBQ sauce on almost any kind of meat you happen to eat. BBQ sauce, mustard, ketchup, and Worcestershire sauce are also often used during the cooking process.

Homemade Paleo Ketchup

I've found a ketchup that won't have you missing the store-bought stuff! This delicious Whole30 compliant paleo ketchup is tangy, sweet, and made with wholesome ingredients, making it the ideal dip for fries or topping for burgers.

Quick Ketchup Recipe

This is a simple and quick ketchup recipe for the times when you want to prepare the condiment but are in a rush or don't have all the ingredients to prepare the more elaborate ketchup recipe presented below. This one is also very easy to prepare. The typical recipe calls for some sugar, but a sugar-free version tastes just as good and a little bit tangier. Simply combine all the ingredients in a bowl and whisk well to combine. Simply combine all the ingredients in a bowl and whisk well to combine.

Read also: Paleo Granola Recipes

Traditional Homemade Ketchup

This is more like the traditional homemade ketchup that we would have seen on kitchen tables a couple of decades ago. It requires a lot of ingredients, but the taste is well worth the trouble.

Ingredients:

• 1 pound fresh plum tomatoes + 1 pound canned plum tomatoes
• 1 large onion
• ½ fennel bulb
• 1 celery stick
• Fresh piece of ginger
• 2 cloves garlic
• ½ red chili
• Large bunch of fresh basil
• 1 tablespoon coriander seeds
• 2 cloves garlic
• 1 teaspoon freshly ground black pepper
• Extra virgin olive oil
• Sea salt to taste
• ¾ cup + 2 tablespoon red wine vinegar

Instructions:

1. Place the onion, fennel, and celery in a large saucepan with some olive oil, ginger, garlic, chopped chili, basil stalks, coriander seeds, and garlic cloves, and season with salt and 1 teaspoon black pepper.
2. Over low heat, cook for about 12 minutes, until the vegetables have softened, stirring occasionally.
3. Add 1 ½ cups water and the tomatoes. Let simmer gently until the liquid is reduced by half.
4. Add the basil leaves, pour the sauce into a blender or food processor, and process until very smooth.
5. Strain the sauce through a sieve into a clean saucepan and add the vinegar.
6. Simmer again until it reaches the desired ketchup consistency. Adjust the seasoning to taste.
7. Cool in the refrigerator and enjoy.

Paleo-Friendly Mustard

There are many ways to prepare mustard, but the basis is typically mustard powder or mustard seeds. The popular French mustard with the seeds is usually called whole-grain mustard, even though it's not a grain but a seed. The easiest mustard to prepare is a basic mustard made with mustard powder and water. Other mustards, like Dijon and whole-grain mustard, will take more preparation time as the seeds have to soak, and the mustard should sit for a few days for the flavors to develop. Prepared mustard will last for about a month and can be kept out of the refrigerator, but refrigeration stops the heat from developing further. A good idea is to refrigerate your mustard when the desired heat is achieved.

Basic Mustard Recipe

This is a very basic recipe that can be prepared on demand when you feel like having some mustard. It only takes 1 part water to 1 part mustard powder, and you'll get a nice hot mustard. Let it stand for a bit and the heat will reduce. You can play around with the seasoning and use different herbs and spices to create different versions. Feel free to play around with this recipe by adding any of your favorite fresh herbs.

Whole-Grain Mustard

1. Soak the mustard seeds in white wine or water overnight.
2. Place the seeds and soaking liquid in a blender or food processor with the mustard powder, vinegar, and sea salt.

Cucumber Relish (Bostongurka)

A relish is usually a preparation of fermented fruits or vegetables used as a condiment. All kinds of relishes can be prepared, but the cucumber relish is probably the most well-known. Originally from Sweden, it's traditionally called Bostongurka, or Boston cucumber. Most store bought relishes use vinegar for pickling, but this traditional recipe uses lacto-fermentation to create the acidic taste and probiotic value of that food. The most popular additional flavors used in cucumber relish are dill, garlic, and mustard seeds. The following recipe uses fresh dill.

Instructions:

1. In a bowl, mix the chopped cucumbers, dill, and sea salt.
2. In a quart sized glass jar equipped with a lid, pack the cucumber mixture tightly with a wooden spoon or your fist, making sure to extract the most water out of the mixture. You want the water to cover the mixture for the fermentation process to happen and to prevent mold from forming.
3. Add some filtered water if needed.
4. Make sure that there is at least 1 inch of room between the liquid and the top of the jar, as the mixture will expand during the fermentation time.
5. Cover the glass jar tightly with the lid and leave it in a warm place for 2 to 5 days.

Horseradish

Horseradish is the name of a root vegetable of the Brassica family used to prepare a horseradish condiment, often simply called horseradish or prepared horseradish. Today most prepared horseradish is made with vinegar, but the traditionally prepared horseradish is lacto-fermented like sauerkraut.

Read also: Paleo Diet Delivered: What You Need to Know

Simple Horseradish Recipe

This is the simplest of recipes, and it's quick to prepare.

Traditional Lacto-Fermented Horseradish

This is the recipe for the real traditional horseradish. This one requires between 3 to 7 days of fermentation, but it's a nice experiment to try with the little ones, and it will give you a wonderful pungent probiotic condiment. You will also need a vegetable starter culture of some kind for the fermentation process to happen. Most health food stores will carry them, but you can also get a starter online at Cultures for Health. Caldwell and Body Ecology are good brands. These starters contain specific strains of bacteria that are especially suited for vegetable fermentation. You'll be able to use them for all your vegetable fermentation needs. Fresh whey can also be used as a starter.

Instructions:

1. In a food processor, combine the horseradish root, starter culture, and sea salt and pulse to blend the ingredients.
2. Add about 3 tablespoon water and process again for about three minutes until the preparation takes the consistency of a paste.

Paleo BBQ Sauce

This BBQ sauce will require even more involvement than most of the other condiments because it calls for homemade mustard, ketchup, and Worcestershire sauce. I think the best way to tackle it is to prepare BBQ sauce only when you already have those other condiments handy or if you decide to make a batch of all of those condiments all at once. This sauce has a nice smoky flavor thanks to the smoked paprika and will go well with your barbecued meat or simply as a side condiment with beef, pork, or chicken.

Specific Paleo-Approved Condiment Recipes

While I was trying to stick with paleo-friendly and Whole30 options here, these recipes are suitable for anyone looking to eat healthier. These recipes won’t last as long as their store-bought relatives as they don’t have any chemical preservatives but they will keep in the fridge for a few days to a week or two.

• Lemon Garlic Aioli: This lemon garlic aioli is like sunshine in a sauce! It’s zesty, garlicky, and perfect for dipping, spreading, or drizzling on just about anything. Plus, it’s keto-friendly and comes together in minutes-your fries, veggies, and sandwiches just found their new best friend.
• Honey Mustard Sauce: In just three minutes, I whip up this delicious honey mustard sauce that’s both sweet and tangy. It’s perfect for salads, marinades, and dipping! Plus, it’s a paleo-friendly treat, so I can indulge guilt-free.
• Cranberry Sauce: Cranberry sauce gets a paleo twist with this easy recipe that brings a burst of flavour to any dish. It’s naturally sweetened, making it a fantastic side for roasted meats and holiday feasts alike.
• Tzatziki Sauce: I can’t resist a good tzatziki sauce! This creamy, tangy dip is perfect for pairing with grilled meats or veggies. Plus, it’s made with wholesome ingredients, keeping it paleo-approved and delicious.
• Dump Ranch Recipe: If you love ranch, you’ll adore this dump ranch recipe! It’s creamy, herby, and super easy to make. Perfect as a salad dressing or a dip for veggies, this one’s a must-try for any paleo lover.
• Nomato Sauce: I’ve finally found a tomato sauce substitute that tastes amazing! This nomato sauce is perfect for those avoiding nightshades, bringing all the flavour without the tomatoes. It’s great for pasta or pizza.
• Dairy-Free Tomato Cream Sauce: Craving a creamy tomato sauce without the dairy? This dairy-free tomato cream sauce hits the spot! It’s rich, delicious, and perfect for pasta, giving you that comforting feel while sticking to paleo.
• Dairy-Free Peppercorn Sauce: Bring on the flavour with this dairy-free peppercorn sauce! It’s rich, creamy, and pairs perfectly with steak, chicken, or veggies. I love how simple it is to whip up for a weeknight dinner!
• Vegan Mushroom Gravy: Looking for a hearty gravy? This vegan mushroom gravy is rich and flavourful, making it the perfect topping for mashed potatoes or roasted meats. It’s so good, you won’t believe it’s dairy-free!
• Homemade A1 Steak Sauce: This homemade A1 steak sauce is paleo-friendly and just as good as the original! It’s tangy and perfect for all your grilling needs, giving your steaks that classic flavour.
• Chocolate Mole Sauce: Indulge in a rich chocolate mole sauce that’s not just for desserts! This sauce is great for drizzling over meats or tacos, and it adds a unique twist to your dishes.
• Cashew Gravy: This creamy cashew gravy is a game-changer for your holiday dinners! Made with blended cashews, it’s rich, smooth, and adds a lovely nutty flavour to mashed potatoes or roasted veggies. Plus, it’s dairy-free and packed with healthy fats, making it a guilt-free indulgence!
• Homemade Turkey Gravy: Nothing says comfort like a homemade turkey gravy, and this recipe nails it! With just a few simple ingredients, you can whip up a savoury sauce that elevates your turkey or mashed potatoes to new heights. Trust me, once you try this, you’ll never reach for the jar again!
• Easy Paleo Gravy: This easy paleo gravy is the perfect addition to your dinner table. It’s made with simple ingredients and comes together in no time, giving you a flavourful sauce that’s perfect for drizzling over your favourite meats or veggies. Say goodbye to store-bought versions and hello to homemade goodness!
• Thai Green Chili Sauce: This Thai green chili sauce is my secret weapon for adding a burst of flavour to any dish! With a perfect blend of fresh herbs, zesty lime, and just the right amount of heat, it’s vegan and totally addictive.
• Cashew Satay Sauce: Grilled meat stick smothered in peanut satay is a favourite South East Asian dish. In this paleo version, the peanuts have been replaced with cashews for a similar but more mellow flavour.
• Honey Chili Sauce: This honey chili sauce is the perfect blend of sweet and spicy, bringing a deliciously sticky kick to your favourite dishes. Whether you’re drizzling it over grilled chicken or using it as a dipping sauce, it’s an easy way to add a big flavour.
• Asian Peanut Sauce: I’m obsessed with this Asian peanut sauce! It’s creamy, slightly spicy, and adds a delicious kick to any dish. Use it as a dip or drizzle it on salads for a burst of flavour.
• Vegan Cheese Sauce: If you’re craving a creamy, cheesy sauce without the dairy, this easy vegan cheese sauce is a game-changer! Made with simple ingredients, it’s perfect for drizzling on veggies, pasta, or even nachos. I love how quickly it comes together and how delicious it tastes, proving that you don’t need dairy to enjoy cheesy goodness.
• Salsa Tatemada: If you’re looking for a salsa that packs a punch, this salsa tatemada is it! With smoky flavours from roasted tomatoes and chilies, it’s perfect for dipping or drizzling over your favourite paleo dishes.
• Romesco Sauce: This romesco sauce is a game-changer for your meals! It’s rich, smoky, and full of flavour, perfect for dipping veggies or slathering on grilled meats.
• Cilantro Pesto: Forget traditional pesto; this cilantro pesto brings a fresh twist to your sauces! With vibrant flavours and a hint of zest, it’s perfect on grilled meats, veggies, or even as a spread. I love how versatile it is, and it fits right into my paleo lifestyle.
• 5-Minute Paleo Chimichurri: Need a quick and delicious sauce? This 5-minute paleo chimichurri is your answer! It’s zesty and herbaceous, perfect for drizzling over grilled meats or veggies. I’m always amazed at how something so simple can add such vibrant flavour to my meals!
• Homemade Salsa: This homemade salsa is a game-changer for any gathering, and trust me, once you try it, store-bought will feel like a distant memory. With fresh tomatoes, zesty lime, and a kick of cilantro, it’s the perfect dip for chips or topping for tacos. Plus, it’s vegan and gluten-free, making it a crowd-pleaser for all diets!
• Zesty Herb Sauces: Zesty herb sauces with olive oil, lemon, and garlic are perfect for meats, seafood, and even scrambled eggs or salads. Start with any green herb, add olive oil, lemon juice or vinegar, garlic or chili, and season with sea salt and pepper-just like my go-to Whole 30 Chimichurri.

Additional Paleo Condiment Ideas

• Perfect Tomatillo Salsa Verde: This salsa is made with tomatillos so it will give you a different flavor than a salsa made with tomatoes.
• Homemade Herbed Paleo Mayonnaise: You’ll find plenty of things to spread this Paleo mayo on. It comes with a special blend of herbs to make it extra special.
• Homemade Paleo Ketchup with a Kick: Ketchup is one condiment you won’t want to go without for too long. Luckily when you make it without refined sugar and bursting with the healthiness of tomatoes you can put it on all sorts of items.
• Homemade Paleo Honey Mustard from Scratch: Make this honey mustard and you’ll have a sweet and tangy topping for sandwiches and other Paleo eats.
• All-Natural Homemade Paleo Apple Butter: The nutrition of apples is the real star in our homemade Paleo apple butter. Fresh apples and apple cider combine to load this butter with lots of apple flavor.
• Fresh and Easy Arugula Pesto: Pesto packs such a flavorful burst that you’ll always be thinking of new dishes to try it on. This one has a bit of a twist to it, swapping out the traditional basil with fresh arugula.
• Spicy Avocado Dill Dressing: A little bit spicy, a little bit cool, this avocado dill dressing is sure to be a big hit.
• Homemade Paleo BBQ Sauce: Discover the richness in our homemade BBQ sauce and you’ll be hooked. It’s so much fun making your own sauces, and you can decide how big you want each batch to be.
• Best Homemade Ranch Dressing Ever: Ranch dressing is back on the menu when you make it the Paleo way. You’ll even find a separate recipe for Paleo mayo which forms the base of the dressing.
• Easy Homemade Paleo Tomato Sauce: Sauce things up with our homemade tomato sauce that is so simple it can help you go from zero to dinner in no time.
• Basic Balsamic Steak Marinade: The best steaks spend plenty of time in a marinade, and you can’t go wrong with this balsamic steak marinade that keeps things easy.

Paleo Marinades and Dressings

• 7 Paleo Taco Seasonings to Spice Up Taco Night: Taco night will never be the same when you have an array of different taco seasonings to choose from.
• 12 Heavenly Paleo Pesto Recipes: This collection of Paleo pesto recipes is enough to delight your taste buds again and again. There are pestos made from basil, others made from spinach, and even one made from broccoli.
• 19 Homemade Paleo Salsas: Whether you’re having a party or just want to have a snack there’s sure to be a salsa recipe that fits the bill just perfectly.
• 6 Paleo Steak Marinades for Tender Steaks: Get into the habit of marinating your steak and you’ll wonder how you ever ate a non-marinated steak.
• 7 Chicken Marinades for Juicy Chicken: The key to a juicy piece of chicken is the marinade, and here’s a week’s worth of marinades that will insure an excellent meal.
• 11 Homemade Mayos with Healthy Oil and No Added Chemicals: Don’t give up mayo, just learn how to make it the right way.
• 7 Savory Paleo Gravy Recipes: No matter what kind of meat you’re having, there’s a gravy for it.
• 16 Homemade Paleo BBQ Sauces: Here’s a fun collection that will leave you with a large assortment of different BBQ sauces, all with their own unique flavors and ingredients.
• 13 Mouth-Watering Paleo Salad Dressings: Salads are a lot more fun to eat when you have just the right dressing on them. Fortunately there are plenty of ways to make salad dressing while still keeping things Paleo-friendly.

5 Essential Clean Eating Sauces

Here are 5 essential clean eating sauces to help you meal prep that are paleo, whole30, gluten free, and vegan. Never be without one of these condiments for a healthy meal or snack.

Read also: Paleo Mayonnaise Recipe

1. Guacamole

I love guacamole a little more than I'm probably allowed. There are always avocados in my house. There are many different ways to make it depending on how spicy you like it, but the essential guacamole ingredients are avocados, cilantro, lime, garlic, and fresh cilantro.

2. Lemon Tahini Sauce

This garlic lemon tahini sauce is a versatile and adaptable clean eating condiment for many different meals. It's great on veggies. It's great on meat.

Ingredients:

• 3 garlic cloves
• 1/2 cup tahini
• 1/3 cup water
• 3 tablespoons fresh lemon juice
• 1 tablespoon lemon zest
• 1/4 teaspoon cumin
• 1 tablespoon olive oil

Instructions:

Add all ingredients to a food processor and blend until mixed. Season with salt and pepper.

3. Vegan Pesto

Pesto is definitely an essential clean eating sauce for me. All you need is fresh herbs, some nuts or seeds, a little garlic, and some olive oil. Being dairy free, I don't use cheese as some do in pesto recipes, but honestly, I don't think it needs it. The pesto takes on the taste of whatever herbs you use. My vegan spinach mint pesto might be my favorite because I love the fresh taste of mint so much. It's also a rare day when I don't have spinach in the house, so this recipe comes together effortlessly.

4. Vegan Tzatziki

Did you know that you can make a creamy, dairy free tzatziki? And you don't need to use nuts or tofu. The secret ingredient? Coconut yogurt can do anything cow's yogurt can, but often without allergic reactions! I'm all for that given I have a casein allergy, as do many others. I like New Earth coconut yogurt, as well as Coconut Cult.

tags: #paleo #diet #condiments