Don't forget the sauce!

People often forget this when counting calories.

The sauce!

I am talking about all those yummy condiments you add to your foods for flavor.

Aioli, dressing, mayo, sour cream, barbecue, guacamole, tartar sauce, butter, cream cheese, peanut butter, syrup, hummus, etc.

There are lots of condiments to choose from and they all have calories that should be considered when tracking food accurately.

We should also be aware of the quality of ingredients that are being used in those condiments as well. My go-to questions are "can you pronounce every ingredient listed?" and "do you know what that food is?"

Major nutrients to be aware of, Trans Fats, Sodium, Added sugars, Food dyes, GMO produced oils, and High Fructose Corn Syrup.

Here are a few healthy tips for condiments:

• Check the serving size on the food label

• Measure the amount you use

• Make a swap for a condiment with better quality ingredients

• Find a lower calorie alternative

• Use a healthy recipe to make your own version at home to have more control over he ingredients

Lucky for you, I am including another healthy sauce recipe to level up your boring chicken this week!

Ingredients for Korean BBQ Sauce

Korean BBQ Sauce
Prep 5 Minutes, Makes 6 Servings
Nutrition info for 1 serving: 104 calories 3 g P, 5g F, 12 g C

Ingredients:

• 1/2 cup low sodium soy sauce

• 1 Tbsp brown sugar

• 4 Tbsp rice vinegar

• 2 Tbsp sesame oil

• 0.5 Tbsp siracha chili sause (use 1-2 Tbsp for more heat)

• 1 Tbsp minced garlic

• 1 Tbsp gluten free brown rice flour (to thicken)

Directions:

1. Measure all ingredients.

2. Add ingredients to a small sauce pan. Whisk together.

3. Heat and allow sauce to simmer. Add to chicken or vegetables to flavor food with Korean BBQ sauce.

Comment below with your favorite sauces or condiments! I will use some of these ideas to come up with healthy recipes in the future that you all will be sure to love.