4 Delicious, Must Have Healthy Condiments

You can make your meals as simple or as complicated as you like. Eating a real food diet is exciting when you can spruce up any meal with tasty, delicious and extra nourishing condiments.

Here are some of our absolute favourites that are easy to make too.

Mayonnaise

Mayonnaise is highly nutritious when it is made from high quality and pure ingredients – this means cold pressed oils and pastured, free range eggs. The beauty of mayonnaise is that it is 100% raw, which means all the nutrients in these foods remain intact – raw garlic, raw egg yolks, raw apple cider vinegar, lemon and unheated cold pressed oils. This is what you want.

Raw egg yolks in particular are one of the most nourishing foods on the planet, providing all fat soluble vitamins A, D, E and K, an abundance of antioxidants and a huge amount of choline which is essential for brain and liver health. I am not the typical nutritionist where I ditch the egg yolks and eat the whites only; I would choose the yolks over the whites any day. The whites of the egg do contain protein as well as small amounts of other vitamins and minerals. However we actually NEED the yolk to digest, absorb and metabolise most of these nutrients.

Here is a mayonnaise recipe using Changing Habits Inca Inchi Oil, which contains 46% omega fatty acids, though you can choose to replace it with other cold pressed oils.

Fermented vegetables

When vegetables are fermented, it increases the nutrient content of the food dramatically, as well as providing essential beneficial bacteria that your gut and your overall health require. All cultures around the world that continue to follow traditional practises include a fermented food in their diet, often with every meal. It is completely normal to them and it should be for us too.

It also adds an amazing flavour to your meals, plus if it’s fermented well it should never expire!

If you’re interested in the history of fermentation and cultured foods, you can read more here as well as see how easy it is to make cultured vegetables in this video here.

Try some of these amazing simple recipes:

– Cultured golden beetroots
– Cultured vegetable medley
– Cultured chilli beetroot and carrot

Pesto

Pesto can turn any boring salad into something delicious and in fact very moreish. It is exceptionally cleansing due to the fresh herbs and contains many beneficial fats when you make it with a cold pressed oil. I will often base the pesto on coriander or parsley as they are powerful detoxifiers which bind heavy metals and other toxins as they pass through your digestive tract.

Experiment with these amazing simple recipes:

– Nut free kale basil pesto
– Garlic pesto
– Basil pepita pesto

Liver pate

I understand that for some people, the thought of eating liver can leave them feeling a bit queasy. However in my opinion, the benefits of liver far outstrip this. It contains all of the B vitamins which many of us are extremely deficient in, which results in several health problems.

Pate for some people is an introduction to eating liver. It can be served on seed crackers, vegetable sticks or as a side dish to accompany meals such as bacon and eggs. Chris Kresser explains why liver is viewed as one of nature’s most potent superfood in this article.

If you’re new to liver and pate then start off making these simple recipes. You might even surprise yourself.

– Turmeric liver pate
– Garlic and thyme pepper pate

Happy changing habits.

Sheridan Williamson
Changing Habits Nutritionist

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