Twenty nutritious sauces and condiments you need to have on hand

A simple yet delicious way to give any food a great flavor boost is with a high-quality sauce or condiment. However, the bulk of items on the market are loaded with harmful ingredients including too much salt, added sugar, artificial sweeteners, and others. If you want to make some healthy dietary changes but don't want to sacrifice flavor, there are still many sauces available for you to enjoy.

Twenty nutritious sauces and condiments you need to have on hand

1.tacos with tomatillo salsa

Teriyaki sauce to tikka masala are all part of Kevin's Natural Foods' wide selection of simmer sauces. Their Tomatillo Taco Sauce, which is our favorite option, tastes great in your own handmade burrito bowl or over homemade chicken lettuce wraps. The first four ingredients are tomatillos, water, onion, and roasted poblano chilies; the rest of the ingredients are equally fantastic. There are just 10 calories, 115 mg of sodium, and 1 gram of sugar in a serving of two tablespoons.

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2.Muhammara red pepper simmer sauce

Chosen Foods is a favorite option at the GH Nutrition Lab because of the exceptional quality and deliciousness of their products. The company Chosen Foods, well known for its avocado oil, has expanded to provide a variety of simmer sauces. With their Muhammara Red Pepper Simmer Sauce, Middle Eastern meals may be delivered straight to your door, and the nutritional data is rather impressive. For a simmer sauce, the sauce's 340mg sodium, 70 calories, and lack of added sugar per 1/4 cup serving are reasonable figures. Pomegranate juice is utilized to give the ingredients, which are actually rather remarkable, a feeling of natural sweetness.

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3.Basil-Lemongrass Simmer Sauce No. 

Do you want a different kind of dinner? In only a few minutes, you can make real Thai food at home with Saffron Road's Lemongrass Basil Simmer Sauce. A quarter of the sauce has only 60 calories, 220 mg of salt, and 3 grams of added sugar (much better counts than most). The first set of ingredients are water, coconut milk, green anaheim pepper puree, and ginger.

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4.Sugar-free Organic Ketchup

The USDA Organic Ketchup from Primal Kitchen is a favorite of the GH Nutrition Lab. Although ketchup is often made with high fructose corn syrup and has a lot of sugar, this super ketchup just has tomatoes, balsamic vinegar, and spices. We have won in the nutrition department, and it also tastes great. High fructose corn syrup and any extra sugar are not present. Primal Kitchen also sells products with high nutritional characteristics, such as barbecue sauces.

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5.Pasta with a light, creamy Alfredo sauce

What is life if not fettuccine alfredo? However, the standard fettucine alfredo meal at Olive Garden has more than 1,000 calories (yikes!). This Classico Alfredo sauce has 65% less calories and 55% fewer fat grams than Alfredo sauces from other leading brands. Each dish only has 35 calories and 2 grams of fat despite the use of ingredients like cream and Parmesan cheese.

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6.Pasta Sauce with Basil and Tomato

Tomato sauce is notorious for having a big ingredient list and a lot of salt. Additionally, some varieties with reduced sodium just add more sugar. A traditional Cucina Antica tomato basil sauce is delicious and made with just real, sugar-free ingredients that you can pronounce. A serving of 1/2 cup comprises 45 calories, 1 gram of fat, and 230 milligrams of sodium, which is much less than comparable brands.

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7.Low-FODMAP Tomato and Basil Pasta Sauce

It might be difficult to find spaghetti sauce that is good for someone with IBS who is following a low-fodmap diet. Due to the high FODMAP content of onions and garlic, the majority of tomato sauces are already off-limits. However, FODY Foods has developed a line of sauces and condiments that are all stomach-friendly and free of those high-fodmap irritants. Simple tomato paste, extra virgin olive oil, salt, and basil are the only other ingredients. Just 70 calories and 300 mg of salt are included in a full one cup serving.

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8.smoky brown mustard

In general, mustard is a better choice than other dipping sauces, but look out for salt. This spicy brown mustard contains just 5 calories and 50 mg of salt per teaspoon, making it the perfect delectable addition to your lunchtime sandwich (making it a low-sodium pick)

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9.Traditional Hot Sauce

There is hot sauce on everything. The original spicy sauce from Siete tastes great, has just 45 mg of salt per teaspoon, and has no added sugar. The long list of ingredients, which also includes water, apple cider vinegar, golden beets, puya pepper, sea salt, flax seeds, garlic, chia seeds, black pepper, oregano, and orange peel, has also truly captured our attention.

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10.wings with habanero pepper sauce Wicked

We like Stubb's because it is not only insanely delicious but also has superior nutritional data than many other brands on the market. The product has 170 milligrams of salt, 10 calories per tablespoon, and no high fructose corn syrup.

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11.Organic BBQ Sauce

Unlike other sauces, which employ high fructose corn syrup and other components, this BBQ sauce's sweetness originates from California dates. One teaspoon's worth of food has only 37 calories and 36 milligrams of salt. Among the ingredients are dates, tomatoes, apple cider vinegar, spices, salt, and pepper.

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12. a herb and onion mixture.

Do you want to add a lot of flavor and taste without using salt? The DASH brand offers a variety of delicious blends, mixes, and marinades that are salt-free and significantly enhance flavor. It has the Good Housekeeping Nutritionist Approved Emblem. With grilled chicken or roasted veggies, The Onion & Herb is the ultimate pantry staple.

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13.Avocado with jalapeno sauce

Use this avocado sauce from Kumana over tacos, quesadillas, and homemade burrito bowls for a significant flavor boost. The non-GMO project has also verified that it is plant-based. One tablespoon serving contains avocado, parsley, cilantro, and other healthy ingredients, and it only has 15 calories and no added sugar.

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14.Simmer Sweet Taco Sauce

The simmer sauces from Simply Organic are 100% USDA organic, yet their spices are what they are most known for. The sauce has far less calories and salt in a two-tablespoon serving—just 15 calories and 210mg—than other taco sauces or seasonings on the market. The ingredients include tomatoes, roasted chile pepper, garlic, onion, and a sizable quantity of herbs and spices.

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15.Kale, cashews, and basil vegan pesto

Everyone loves a good pesto. If you're a vegan, it could be tough to get pesto without cheese. A affordable, delectable vegan pesto prepared only from fresh, healthful ingredients is available at Trader Joe's. Parmesan cheese is swapped out for cashews (but you would never know by the taste of it). A 1/4 cup serving includes no added sugar, 240 mg of salt, 3 grams of saturated fat, and 180 calories, which is quite good compared to other pesto brands that tally similar values.

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16.Essential Sauce

Otamot was created by a parent who was looking for a way to sneak more vegetables into his daughter's diet since she was a finicky eater (tomato spelt backwards). This is achieved by utilizing a variety of vegetables rich in antioxidants and beneficial nutrients, such as Otamot's essential sauce. Comparatively speaking to other tomato sauces available, a 1/2 cup serving has 90 calories, 6 grams of fiber (wow! ), and 350mg of sodium. It also has no added sugar and is among the best-tasting tomato sauces we've sampled.

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17.Family, Light in Sodium, and Marinara

Amy's offers an excellent assortment of products that are entirely organic, and they often provide a low-sodium version of a number of their soups and sauces. This family's marinara is made with fresh ingredients, is straightforward and flavorful, and has 50% less salt than their typical pasta sauce.

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18.Amino Coco

Are you seeking for a soy-rich, low-sodium alternative to soy sauce? Just take coconut aminos into account. This alternative performs the same purpose as soy sauce but has a little amount of salt since it is manufactured from sap from organic coconut trees. Just 90 mg of sodium, or 73% less sodium than regular soy sauce, may be found in one teaspoon of low-sodium soy sauce. Vegan, MSG-free, and completely USDA organic versions are offered under the Coconut Secret brand.

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19.A Soy Teriyaki Marinade & Sauce without Soy

We like Primal Kitchen's selection of condiments and sauces, and this no-soy teriyaki sauce stands out from other sauces on the market. It has a great flavor and derives its sweetness from orange juice and dates. It is 100% USDA organic and manufactured from coconut aminos. One teaspoon has only 15 calories, 3 grams of carbs, and 220 milligrams of salt (much better than typical teriyaki sauces available).

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20.Making Sauce for Tacos with Vegetables in a Skillet

You can make the finest vegan tacos ever with this amazing Frontera veggie taco sauce. A serving of 1/4 cup has only 20 calories and 270 mg of sodium. The sauce's notable ingredients include fire-roasted tomatoes, cilantro, anaheim and poblano peppers, roasted garlic, and onions.