These 5 condiments are always around. That’s why you have to make sure they contain the right ingredients.
1. Soy sauce
Avoid
Regular “soy sauce” that’s nothing more than a blend of HFCS and cheap soy protein
Choose
Organic soy sauce or Tamari that’s made through fermentation of soybeans
2. Mustard
Avoid
Flavored mustard with added sugar.
Choose
Mustard made with mustard grains and vinegar. Even better – mustard made with apple cider vinegar
3. Ketchup
Avoid
Regular ketchup – a single tablespoon packs 4 g of sugar, and most people use quite a few tablespoon at a time.
Choose
Sugar-free ketchup sweetened with stevia – especially if you want to reduce the amount of sugar your consume.
4. Mayonnaise
Avoid
Mayo made with any kind of refined vegetable oil (corn, soybean, canola, safflower, sunflower, grape seed) – even the ones made with organic canola or soybean oil.
Choose
Mayo made with unrefined olive oil or coconut oil (homemade mayo is your best bet).
5. Homemade Mayo
Is making your own mayonnaise that hard? With this recipe in hand and a couple minutes to kill, it doesn't have to be.
Stock
Avoid
Regular chicken, beef or vegetable stock that contains refined salt and MSG.
Choose
Organic chicken, beef or vegetable stock – homemade broth is even better.
Ingredients :
- 1 whole egg (pasture-raised, if possible)
- 2 egg yolks
- 1 tbsp. Dijon mustard
- 1 tbsp. lemon juice
- ¼-½ tsp. sea salt
- ¼ tsp. pepper
- 1/3 cup expeller-pressed coconut oil (melted if solid)
- 2/3 cup extra virgin olive oil
Instructions :
1. Combine the eggs, mustard, lemon juice, salt and pepper in your blender or food processor.
2. With the blender or food processor running on a low speed, start adding your oils very slowly. Start out with drops and then work up to about a 1/16 inch stream. Continue blending until all the oil is incorporated (about 5 minutes).
3. Place in your refrigerator to thicken. Store in an airtight container for up to two weeks.
Homemade Bone Broth
Bone broth is packed with a ton if minerals and vitamins, and does not contain any undesired ingredient. Unlike what most people think, making it at home is very easy and is a great way to make the most out of your quality meat. If you don’t have access to pasture-raised or grass-fed bones, stick with pre-made organic stock.
1. Place the grass-fed beef bones or pasture-raised chicken carcass in a large soup pot. Add vegetable scraps and spices if you want.
2. Cover bones and scraps with water: Set water level about one-inch above the bones.
3. Add 2 tbsp. of apple cider vinegar. This will help draw more minerals from the bones.
4. Cover the pot and set let simmer for 12-24 hours.
5. Keep the lid slightly ajar as the broth warms up to avoid boiling (make sure your liquid does not boil out or you will be left with burned bones).
6. Strain the broth. It will stay fresh for days in the fridge and for months in the freezer.
7. Add water to the bones again and make a second batch of broth. Keep doing this until you are tired of it or your bones have disintegrated.
