Spices are beaming with plant-derived phytochemicals and really belong in a category all their own. Entire books are filled with the health benefits of various spices used around the world!

Some of the basics to definitely keep at home, due to their ease of use and enormous beneficial properties, include turmeric, cinnamon, black pepper, sea salt , garlic, ginger , oregano and rosemary. Turmeric has gained enormous attention over the past couple decades due to its strong anti-inflammatory and detoxification abilities.

Together with black pepper, its phytonutrients are even more bioavailable. Turmeric can also help reduce arthritis symptoms and aid in joint or muscle tissue recovery. Garlic, cinnamon and ginger are also popular ingredients used worldwide that have natural anti-inflammatory, antibacterial and antiviral properties.

Cooked or raw garlic is used to improve heart health, lower cholesterol and help prevent blood clots. Cinnamon benefits blood sugar control and reduces pain in joints or muscle tissue.

High-quality sea salt provides dozens of important trace minerals. It also can bring out the flavors of your favorite healthy foods like proteins and veggies. Oregano, parsley , rosemary and thyme are staple spices in the Mediterranean and Middle East, where they have been used medicinally for centuries as antioxidants, anti-inflammatories, and healers of respiratory, digestive and hormonal issues.

Healthy fats actually help you properly absorb fat-soluble nutrients like vitamin A, E and K from your salads and healthy recipes. They also make you feel fuller. By making your own full-fat dressing, marinade, etc.

Want an easy way to kick up the flavor in mashed potatoes, soups, dips or sauces? Try adding a small touch of horseradish. Its strong spice is a good indication of its nutrient content.

Glucosinolate compounds found in this root vegetable are responsible for its spicy flavor and are powerful in the fight against cancer. With under 10 calories per tablespoon and no added sugar in most brands, a little goes a long way in adding some punch to all sorts of meals. Real, refrigerated sauerkraut is a traditional fermented food that supplies gut-friendly probiotics.

Probiotic foods , including cultured vegetables like sauerkraut and kimchi , produce live active cultures that help increase good bacteria in the gut. Good bacteria have enormous benefits, including appetite control, better digestion, and improved immune function, brain function and hormonal control.

For instance, you can treat candida with fermented vegetables. While fresh, homemade salsas are your best option to reduce sodium and preservatives, there are many store-bought brands available that feature basic, quality ingredients. These healthy ingredients include nutrient-rich tomatoes , onion, jalapenos and spices.

Try a tomato-based salsa over eggs, salads, tacos or fish for lots of flavor and even some extra heat. What is hummus? Hummus ingredients like beans, olive oil, lemon and garlic have been shown to be heart-healthy and strong anti-inflammatory foods. We know that inflammation is the root cause of many chronic diseases.

Use hummus in all the expected places, like on salads or sandwiches. Look for a brand that uses all-natural ingredients, including chickpeas, olive oil, tahini, garlic, lemon juice and sea salt. Tamari is a soy sauce alternative that is gluten-free. It comes in liquid form. This condiment is popular for its smooth flavor and versatility, very similar to soy sauce.

Tamari is produced through the fermentation of soybeans, but unlike regular soy sauce, it has little to no wheat added during this process. Adding a dash of tamari to your dishes can provide a salty, rich flavor to foods.

It works especially well in stir-fries, dips, sauces and dressings. Because it has a good deal of salt, limit how much you use. Gochujang , or red chili paste, is a fermented condiment that is frequently used in Korean cuisine.

It is known for its distinct flavor. It is equal parts sweet, savory and spicy. Typical ingredients used to make this red chili paste include gochugaru red chili powder , glutinous rice, salt, mejutgaru fermented soybean powder and yeotgireum barley malt powder.

Benefits associated with the ingredients in gochujang include stimulating fat loss, helping prevent heart disease, increasing metabolism, decreasing blood sugar and fighting inflammation thanks to the supply of antioxidants. Unfortunately, many store-bought condiments are loaded with sodium, sugar and refined oils.

Here is a list of some of the worst ingredients in condiments you want to avoid:. Examples of condiments that you want to leave on the supermarket shelf or send to the trash include:. It might surprise you to see soy sauce on a list of supposedly healthy foods you should never eat.

Although many people use small amounts of soy sauce, when consumed in large quantities it can interfere with digestion and supply enough soy to mess with hormones.

Tamari and liquid aminos or coconut aminos make great substitutes. You can also look for organic, low-sodium soy sauce. Use that instead of soy sauce for adding Asian, soy-like flavors to meals without any of the soy dangers or hidden gluten.

Ketchup is relatively low in calories, with just about 20 per tablespoon. Better yet, make your own Homemade Ketchup from scratch! Ketchup is simple to make using fresh tomatoes and basic spices.

Plus, it adds a small amount of the antioxidant lycopene to your meals from the tomatoes. Produced in Mexico, agave nectar is a sweet syrup made from the agave tequiliana plant. Agave is manufactured using a highly processed procedure that basically strips the naturally occurring agave juices and along with it nearly all nutritional value.

It also contains more fructose than high-fructose corn syrup. That makes it extremely dangerous, especially for those with blood sugar problems!

HFCS, and too much added sugar in general, is considered a pain-triggering food because it can increase inflammation. Consuming excess sugar provides you with lots of empty calories, provides no nutritional value, can spike blood sugar sugar, and puts you at increased risk of health problems like obesity and diabetes.

Barbecue sauce might taste great on chicken, ribs and salads, but it also sets you back about six grams of sugar for a very small one- to two-tablespoon serving. Homemade Sweet and Tangy Barbecue Sauce is made using several healthy ingredients like onions, garlic, Worcestershire, mustard and molasses.

However, when cane sugar, honey and ketchup are also in the mix in store-bought kinds, the sugar adds up quickly. To get all the same flavor without all that sugar, consider making your own with just a small amount of raw honey, or compare brands when shopping and look for a low-sugar option.

Take a look at most store-bought sweet relishes and you might be surprised to see artificial coloring, several preservatives and lots of sugar on the ingredients label.

What should be a straightforward condiment made with nutritious cucumber , onion, vinegar and a little sweetener usually turns out to have more than 10 processed ingredients. This one might seem obvious, but mayonnaise actually needs some explaining. Most mayonnaise sold in grocery stores uses refined and processed vegetable oils — like sunflower, safflower or canola oil.

Instead, try making your own mayo using extra virgin olive oil and cage-free, organic egg yolks. This can easily be done in minutes using a blender. When one thing is taken out fat , another thing must be added sugar, sodium or artificial ingredients in order to enhance the flavor and texture. Light salad dressings might sound like good options since they cut calories and fat from oil, but using real, quality oils like extra virgin olive oil on your salads is nothing to worry about and actually provides important nutrients.

Related: How Much Sodium Per Day Do You Need? After all, "clean" food is simple food and it doesn't need to be all doctored up, right? That's not always the case, says Sharon Palmer, RDN, a dietitian and author of Plant-Powered for Life.

While it's true that many condiments are more junk than health food here's looking at you, mayo and bottled salad dressings , there are plenty that do add a ton of flavor and nutrients to your favorite foods. So, the next time you toss all of those expired, crusty bottles of sugar-filled salad dressings and emulsifier-laden mayo, here's your guide to the "clean" replacements that deserve a place in your fridge door.

This plant-based condiment is one of the healthiest you can put in your fridge, says Palmer, as it's low in fat, has no added sugar, and powers up the flavor of everything from homemade salad dressings and marinades to meatloaf and burgers. Be sure to choose one with a moderate amount of sodium, and avoid honey mustard, which can pack in a lot of extra calories.

Yes, most versions you see on store shelves are anything but clean. They're filled with ingredients like soybean oil, high fructose corn syrup, and emulsifiers, which research has shown can lead to obesity and inflammatory bowel disease.

So, what constitutes clean mayo? Look for ones that are made only with free-range eggs, lemon or vinegar, and non-GMO oil not soybean or canola , says Liz Barnet, a fitness and food coach in New York City.

Can't find one that's clean? Dust off your blender and make your own, or order a healthy version online, she says.

Most you'll find at the market have just two ingredients: tomatoes and water. MORE: The 18 Clean-Eating Staples Your Pantry Should Never Be Without. Doesn't get much cleaner than this. Plus, tomato paste adds lots of flavor to all kind of dishes—not just Italian ones—and if you buy a paste that comes in a tube, it'll stay in the fridge for a super long time.

Packed with veggies, herbs, and healthy fats, pesto can be a real powerhouse on the nutrient front, says Palmer. It's also one of the most versatile condiments you can buy. It's just as great on the usual suspects pasta, pizza as it is on foods you've never paired it with before sandwiches, on top of fish, mixed in with rice, the list goes on.

Just be sure to read the ingredient list to make sure you're getting a clean pesto, says Palmer. With a cheese-like flavor—not to mention lots of vitamin B12, which vegetarians often need more of— nutritional yeast boosts the health and flavor factor of many dishes, says Nichole Dandrea, MS, RD, a dietitian and yoga instructor in Atlanta.

Sprinkle some over everything from roasted veggies to pasta to popcorn. This beloved dip ticks off multiple nutrient boxes: It qualifies as a protein, healthy fat, healthy carbohydrate, and vegetable.

Like pesto, it's important to read the ingredient list and make sure you see real ones like chickpeas, garlic, tahini, and olive oil , not additives like sugar and soybean oil.

Peanut, almond, cashew, macadamia—go for whatever nut butter floats your clean-eating boat, says Palmer. Just be sure there's no extra salt and sugar in the ingredient list. Look for those that contain nuts and, if necessary, a little bit of good, healthy oil which some companies use for blending purposes.

It's next to impossible to get apple cider vinegar that's not clean. It has no unwanted sodium, sugar, or additives. Use a dash or two to add a mild sour flavor to salad dressings, marinades, and more. It's low in sodium, fat, and calories—and high on flavor and anti-inflammatory antioxidants.

MORE: Spicy Thai Red Chicken Curry. That's a combo that makes hot sauce deserve a regular place in your fridge. Just make sure all you see on the ingredient list is some combination of peppers, spices, and vinegar; steer clear of sauces that contain soybean oil or unnecessary gums or fillers.

It tastes great on everything from stir-fries and soups to sauces and scrambled eggs. Fermented foods are having a major moment thanks to their big health benefits, and sauerkraut is filled with those healthy bacteria that are great for your gut and immune system.

Plus, it adds a small amount of the antioxidant lycopene to your meals from the tomatoes. Produced in Mexico, agave nectar is a sweet syrup made from the agave tequiliana plant. Agave is manufactured using a highly processed procedure that basically strips the naturally occurring agave juices and along with it nearly all nutritional value.

It also contains more fructose than high-fructose corn syrup. That makes it extremely dangerous, especially for those with blood sugar problems! HFCS, and too much added sugar in general, is considered a pain-triggering food because it can increase inflammation.

Consuming excess sugar provides you with lots of empty calories, provides no nutritional value, can spike blood sugar sugar, and puts you at increased risk of health problems like obesity and diabetes.

Barbecue sauce might taste great on chicken, ribs and salads, but it also sets you back about six grams of sugar for a very small one- to two-tablespoon serving. Homemade Sweet and Tangy Barbecue Sauce is made using several healthy ingredients like onions, garlic, Worcestershire, mustard and molasses.

However, when cane sugar, honey and ketchup are also in the mix in store-bought kinds, the sugar adds up quickly. To get all the same flavor without all that sugar, consider making your own with just a small amount of raw honey, or compare brands when shopping and look for a low-sugar option.

Take a look at most store-bought sweet relishes and you might be surprised to see artificial coloring, several preservatives and lots of sugar on the ingredients label. What should be a straightforward condiment made with nutritious cucumber , onion, vinegar and a little sweetener usually turns out to have more than 10 processed ingredients.

This one might seem obvious, but mayonnaise actually needs some explaining. Most mayonnaise sold in grocery stores uses refined and processed vegetable oils — like sunflower, safflower or canola oil. Instead, try making your own mayo using extra virgin olive oil and cage-free, organic egg yolks.

This can easily be done in minutes using a blender. When one thing is taken out fat , another thing must be added sugar, sodium or artificial ingredients in order to enhance the flavor and texture.

Light salad dressings might sound like good options since they cut calories and fat from oil, but using real, quality oils like extra virgin olive oil on your salads is nothing to worry about and actually provides important nutrients. Related: How Much Sodium Per Day Do You Need? Look for healthy condiments in health food stores, at your farmers market or online such as Amazon or Thrive Market, which stock difficult-to-find brands.

When shopping in larger grocery stores, be sure to read ingredient labels carefully. The bigger brands tend to include cheaper, highly processed ingredients.

Look for small companies that are organic , GMO-free and ideally local. Wondering how can you make a healthy vinegar sauce or homemade salad dressing if you want to skip the store-bought kinds? Here are recipes for making your own healthy condiments:. Remember that condiments are flavor enhancers.

For example, the sodium in even healthy condiments still adds up, especially if you pile them on. Keep an eye on your serving. Stick to one to two teaspoons for burgers, sandwiches, salads, etc.

If you have an allergy, such as to gluten, dairy or soy, be careful when purchasing condiments. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

More Nutrition Dr. Axe on Facebook Dr. Axe on Twitter 5 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr.

Axe on Pintrest Share on Email Print Article Axe on Facebook 22 Dr. Axe on Twitter 22 Dr. Axe on Pintrest 0 Share on Email Print Article Derived from the amino acid tyrosine, tyramine is found in various protein Axe on Twitter 31 Dr. Axe on Pintrest Share on Email Print Article 5.

Read More. Axe on Facebook 50 Dr. Axe on Pintrest 42 Share on Email Print Article While low-carb diets have been shown to have many benefits, especially for those View All. Tabasco Chipotle Sauce is a great choice for those looking for low-calorie sauces with a big flavor twist.

This sauce contains only 5 calories per serving, making it an ideal condiment when trying to watch your weight but still wanting some delicious flavor.

The sauce itself has a unique smokey and surprisingly sweet flavor, derived from the smoked chipotle peppers it contains. The chipotle peppers add a slightly smoky, earthy flavor note, which is perfectly complemented by the sharpness of the Tabasco-brand red pepper used in the blend.

This combination of flavors makes it an ideal addition to a wide variety of dishes, from sandwiches to tacos to burritos. Overall, Tabasco Chipotle Sauce is an excellent choice for diners concerned about their calorie intake, but still wanting to enjoy bold-tasting food.

The famous Sriracha. Sriracha is literally everywhere, so you can always have this as an option. Sriracha is a spicy, garlicky condiment that has become increasingly popular around the world. Originating from Thailand in the s, it is a fermented hot sauce usually made from chili peppers, garlic, vinegar, salt, and sugar.

It has a distinctively pungent flavor with a hint of sweetness that makes it an excellent addition to many dishes. Due to its unique flavor profile, Sriracha can be used in a variety of ways.

It goes particularly well with seafood, noodles, and pizza. No matter how you use it, this versatile condiment is sure to bring an extra layer of flavor to your dish.

Though mildly spicy, Sriracha packs a lot of punch in terms of flavor. This makes it a great way to add some heat without overdoing it — perfect for those who are looking for something a little less fiery. And with so many varieties available on the market today, there is sure to be one that suits every palate.

Stubbs Green Chile Anytime Sauce is a perfect way to add some kick to your meal without adding extra calories. This low-calorie sauce has only 5 calories per serving, making it an ideal accompaniment for a variety of dishes. With its unique blend of jalapeno, hatch chile, and Anaheim peppers, this sauce packs plenty of flavor into every bite.

Enjoy the bold taste of the Southwest with every spoonful. This goes great as a dipping sauce. Toss a bit in a pan over some rice or pasta for a kick. A tiny bit goes a long way.

Ground fresh chili paste has become a popular ingredient in many low-calorie sauces. Chili peppers are packed with vitamins and antioxidants, providing a powerhouse of nutrition in just a small amount. The paste itself is a combination of ground chili peppers, garlic, and other spices that can add zesty flavor to sauces without adding calories.

Start with a minimal amount and work up in order to get the desired level of spice. Additionally, the paste should be added near the end of cooking time to ensure the flavors remain vibrant.

Overall, ground fresh chili paste can be a great addition to many sauces while providing health benefits and low-calorie content. But squirt a little lime juice over pretty much any fruit like watermelon, mango, or oranges for a little extra something something.

Lemon and lime juice are great alternatives to traditional high-calorie sauces as they can provide a punch of flavor without all the added calories. Lemons and limes are rich in Vitamin C which provides numerous health benefits including supporting the immune system, reducing inflammation, and even aiding in weight loss.

Additionally, these fruits are also packed with antioxidants which can help protect against harmful free radicals. To get the most out of your lemon or lime juice, try to use freshly squeezed juices, as that will give you the highest concentration of nutrients.

When adding fresh citrus juice to your recipes, a little goes a long way — just a few teaspoons can make a dish go from bland to zingy. Lastly, when looking for ways to reduce calories while adding flavor, consider using an acid such as lemon or lime juice as a substitute for oil, butter, cream, and sugar.

And speaking of fruit, this takes me to my next condiment. Sprinkle this on your mango, watermelon, orange slices, or jicama with a squirt of lime juice, and voila! Tajin is an incredibly popular Mexican condiment that is used to add a subtle kick of spice to dishes.

The sauce is made from chili peppers, lime juice, and salt, which creates a tart and spicy flavor combination. Tajin has become popular throughout Mexico and the United States for its versatility and ability to enhance any dish.

It is especially good for adding layers of flavor to low-calorie meals without piling on additional calories. Sprinkle it over grilled vegetables or fresh fruits for a delicious and balanced snack.

You can also mix it into noodles, tacos, soups, and salads to add a subtle heat with minimal calories. As such, Tajin is an excellent choice for those looking to reduce their calorie intake without sacrificing taste.

Next time you go to the grocery store, double-check that you grab one that has low sodium. When it comes to low-calorie sauces, low-sodium soy sauce is one of the best options.

This condiment is not only lower in calories than regular soy sauce but also contains a fraction of the sodium that is found in standard versions. With only mg of sodium per tablespoon, low-sodium soy sauce is the perfect way to add flavor to dishes without overloading your meal with salt.

Soy sauce is a great source of vital minerals like zinc and magnesium, making it a nutritious addition to your meals. Not to mention, it is incredibly versatile and can be used in a variety of recipes ranging from stir-fries and marinades to sauces and dressings.

Low-sodium soy sauce offers all of the same delicious flavor as its full-sodium counterpart with none of the guilt-inducing consequences, making it a must-have ingredient for those on a low-calorie diet. Similar to soy sauce but thicker and richer in flavor, you can add this to any day-old rice, a bag of frozen Asian stir fry frozen veggies mixed with a protein, and BAM dinner is served.

This revenue may affect the location and order in which products appear. But revenue considerations do not impact the objectivity of our content. While our team has dedicated thousands of hours to research, we aren't able to cover every product in the marketplace.

For example, Wise Bread partnerships have included brands such as American Express, Bank of America, Capital One, Chase, Citi, Discover, Wells Fargo and Amazon. For example, Wise Bread partnerships have included brands such as American Express, Bank of America, Capital One, Chase, Citi, Discover, Wells Fargo, and Amazon.

As much as I try to be a good gourmet and buy produce that is fresh, bursting with flavor, and grown close to my home, I can't always afford it. Like everyone else, I have to buy supermarket groceries that aren't exactly grown with care or overflowing with sun-kissed flavor.

We can't all be locavores all the time, and sometimes, we have to make do with largely flavorless produce and boring staples. If you're like me, facing down a jar of dried garbanzo beans, white rice, and some frozen chicken breast can make it seem mighty tempting to run out for burgers or call in some pizza.

But if you are trying to cut down on dining out, whether for financial or health reasons, you've got to tackle that chicken and learn how to make lame food taste good.

I've learned to cheat my way to tasty food through a rather liberal use of spices, sauces, and sneaky cooking methods. I rarely use prime ingredients in my cooking, but that's OK — subprime ingredients can be massaged into behaving like they come from a high-priced grocer.

Here are some tasty condiments that have helped me save time and money when I was facing a bland dish or meal. See also: Cheap Ways to Add Big Flavor to Your Food. Your average Indo-Pak store packs more flavor per square foot that any American-style grocery chain.

If you're new to Indian spices, there are plenty of online resources to teach about Indian food. Indian stores actually carry most spices you need — you can buy cinnamon, cardammom, bay leaves, salt and pepper, cloves, and everything in between at most Indian stores, and you'll find it for MUCH cheaper than you will at Safeway or Whole Foods.

Photo by Stian Martensen. Masala is just a word that means "spice" in Hindi. If you've ever had Indian food, you know that there's no shortage of spice in that cuisine. Indian food snobs will point out that the best Indian food is made with fresh, hand-ground spices that are mixed by each chef to their liking, and that a good conisseur will learn to create their own masalas.

These are people with far too much time on their hands. When I make Indian food or just need to make some chicken breast taste better, I use these little boxes of pre-mixed ground spices from my local Indo-Pak store. I usually buy the MDH and Shan brands, mostly because I am familiar with them. If you don't have an Indian store in your vicinity, you can easily find these online.

While these masala mixes are usually made for a specific dish or type of dish, I long ago abandoned any pretense abiding by the rules. So the box says "Chicken Tikka Masala" on it; who cares? The spices are equally delicious used as a rub on a couple of fish fillets just before baking.

Masalas can improve roasted veggies, casseroles, soups, and popcorn. The trick to using Indian masalas is making sure that they cook long enough.

Sometimes cooking the spices on a frying pan with a little oil on low heat can help get rid of any bitterness and tame the pungency. Also a favorite at my local Indo-Pak grocery is a "chutney" sauce made from mint, cilantro, lime juice, and green chilies.

It's spicy, salty, and is amazing cooked into almost any meat dish. It can also be mixed with sour cream or yogurt for a savory dip with international flair.

Photo by L. I don't mean to go overboard on Indian food, but you can't get much more flavorful than Indian pickle. As with anything else from an Indian store, you don't need much to pack a powerful punch of flavor. A spoonful of green mango pickles can lend a mouthwatering spiciness to three-day old rice just add a couple of eggs and stir fry on high heat for a couple of minutes.

A spoonfull of mashed Indian pickle makes regular old ground beef sing with succulence, adding panache to lasagna, meatloaf, or burger patties. Photo by Malcolm Manners. Tamarind is a fruit that grows all over South and Southeast Asia, and is a popular ingredient in India, Thai, and Vietnamese cuisines.

You can find tamarind sauce in most East or South Asian grocery stores. It looks a bit like A1 sauce, but is more tangy and less savory. Chinese and Vietnamese grocery stores are often a good place to buy cheap, fresh fruits, and vegetables.

My favorite chain in Washington, Ranch99, offers giant bundles of greens for less than two dollars. Of course, the sauce aisles offer amazing selection, as well. Photo by cookbookman By now, you've probably familiarized yourself with Sriracha sauce , the red chili sauce with the rooster on the bottle.

It's a popular staple on many an Asian restaurant's condiments counter. Sriracha is spicy pepper sauce that was made popular by pho restaurants you can read about the confusing history of Sriracha here.

It's also a brilliant addition to spaghetti sauce, stews, homemade chicken pot pie, and cold noodle salads. Whether cooked in or squirted on top, Sriracha will add a kick to any dish that needs spice.

Photo by Andrea Nguyen MSG and mushroom salt. I love MSG, and I don't care who knows it. Sure, lots of people have reactions to MSG , but I don't, and so I'm going to eat it until it gives me cancer.