Do you have 10 minutes to spare? Good, then you have plenty of time to make your own, healthy condiments to accompany your nutritious meals. Making your own condiments is cheaper and you are able to monitor exactly what goes in them, and adjust flavorings to suit you and your family’s taste buds. You can be eating grassfed beef and organic veggies from the farmers market, but if you are topping it all off with bottled condiments, you are probably un-doing much of your hard work. Bottled condiments contain corn syrup, MSG aka “natural flavors” and various other preservatives. None of which we should be eating for optimum health.

You see, eating healthy is quite simple. It is actually more simple than many of us think. People are always asking me what they should be eating to be healthier or to help this or that health problem. The reality is that there are really no magical cures specific to individual health problems. The key is taking care of our immune system and our brain health, and the battle is won. If we feed our bodies with the best possible fuel, it will be able to function optimally. How do you do this? Eat whole foods as close to their natural state as possible.

I am not a doctor, I just know what has worked for my family, and this is what I try to share on this blog.

On the path to eating healthier, there are many obstacles, most of which center on overcoming our own fears and hurdles to health. There is also a lot of un-learning to do. Some of the healthiest foods, like eggs, meat, real butter, and even olive oil have been maligned all in the name of processed foods, preservatives, industrial agriculture, over-indulging in grains and unhealthy oils. We have also been taught that eating healthy, cooking from scratch and eating locally and organic is expensive. So even if you know you should eat better, you can’t afford to. This is simply untrue. The reality is it has saved me so much money over the years, not only on food bills but also on health bills. We need to start asking ourselves hard questions as a nation. What are we willing to do as individuals to make our nation and families healthier? Can we find a few hours a week somewhere, maybe cut into our TV watching a little, to cook wholesome food for our family? Maybe then our children won’t have so many health issues. But it is up to us, as families and individuals to make those changes. So many of us are still blinded by the agendas of the food industry.

Although I am pretty hardcore when it comes to my food beliefs, I also believe in taking baby steps to get long lasting results. The way I eat now, has been years in the making, and I am still learning. Some people find success changing everything at once, but personally, I find that if I incorporate too much that is new all at once, I just get overwhelmed and frustrated and then I become resistant to change. Making condiments is something easy you can do, that takes only minutes and can really help the health of your family and your budget. So let’s get started!

Aioli (Homemade Mayonnaise)

INGREDIENTS:

3 large farm fresh yolks from free-ranging, pasture raised chickens ( I would not recommend any other eggs in a recipe using raw eggs)
¼ cup of lemon juice or raw apple cider vinegar
1 tsp sea salt
fresh cracked pepper (to taste)
1 TBS whey (optional), for longevity of the mayo
3 garlic cloves
1 cup olive oil

METHOD:

Place egg yolks, lemon juice or vinegar, salt and pepper and whey (optional) into your blender or food processor. If using a blender (the better tool for this) start on a low speed and then move up to high. While the machine is running, drop in the garlic cloves and blend for about 10 seconds. Then while the machine is still running, pour the oil in a thin steady stream, until emulsified. ( If you have used whey, allow the mayo to sit, covered on your counter for 7 hours before refrigeration – for the lactic acid fermentation process to occur). With the whey added your mayo will keep for several months. If you do not use whey, it will last in the refrigerator for about 2 weeks. Refrigerate in an airtight jar. Makes about 2 cups.

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Ketchup

INGREDIENTS:

2 – 8 oz. jars (organic preferred) tomato paste
½ cup canned tomatoes, crushed
¼ cup whey (optional)
1 TBS sea salt
½ cup real maple syrup
2 TBS raw apple cider vinegar
¼ tsp nutmeg
½ tsp cinnamon
pinch of oregano

METHOD:

Mix all ingredients until well blended. Place in a glass jar. If using whey, leave jar out at room temperature overnight before storing in the fridge. Makes about 1 quart.

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Cranberry BBQ Sauce

INGREDIENTS:

1 cup of homemade ketchup
¼ cup sautéed onions and garlic
2 TBS balsamic vinegar
½ tsp smoked paprika
2 handfuls of dried cranberries

METHOD:

Mix all ingredients together in a blender until smooth.

I am entering this post in the Two For Tuesdays Real Food Blog Hop. If you have a real food recipe to contribute follow the link and see all the other participating blogs and recipes!