Meal Prep

Make Your Own Condiments

Let’s talk about condiments. They add flavor to your food but most store-bought condiments contain ingredients that you should avoid both for health and dietary reasons. These condiments contain a lot of preservatives and the dreaded high fructose corn syrup! We have put together a list of some simple recipes to make your own. Give them a try today!

Ketchup

• 3 6-oz cans/jars of organic tomato paste

• ½ cup white vinegar

• 1 tsp. garlic powder

• 1 tbsp. onion powder

• 2 tbsp. honey

• 2 tbsp. molasses

• 1 tsp. sea salt

• 1 tsp. dry mustard

• A pinch of each of the following (to taste)- cinnamon, cloves, allspice, cayenne • 1 cup water

• Optional- 1 tsp. powdered chia seeds for thickness (see instructions below)

1. Process chia seeds (if using) in a blender or food processor on high speed for 30 seconds or until finely powdered.

2. Add tomato paste, vinegar, garlic powder, onion powder, honey, molasses, salt, dry mustard, and spices to blender or food processor

3. Add water and blend on high for 2-3 minutes

4. Put in air tight jar and leave in fridge to allow flavors meld for at least two hours

Mustard

• 1 cup ground mustard

• 1 ½ tsp. salt

• ½ tsp. turmeric

• ½ tsp. garlic powder

• ¼ tsp. paprika

• 1 cup water

• ¾ cup apple cider vinegar

1. In a medium saucepan whisk together the dry ingredients, and then add the wet ingredients

2. Whisk everything until smooth

3. Bring mixture to a boil over medium heat, stirring regularly

4. Once mixture comes to a boil, simmer for 5-10 minutes, stirring until mixture begins to thicken. Reduce heat to avoid bubbling over.

5. Remove from stove and let mustard sit for 1 minute uncovered.

6. Cover with lid and let sit until mustard is cooled enough to store in airtight container.

7. Store in fridge.

Mayonnaise

• 4 egg yolks at room temperature

• 1 tbsp. lemon juice or apple cider vinegar

• ½ tsp. ground mustard • Salt and pepper

• 2/3 cup olive oil

• 2/3 cup coconut oil (melted & warm – if it’s too hot the recipe wont blend correctly)

1. Put egg yolks into blender or bowl and whisk/blend until smooth

2. Add lemon juice or vinegar, dried mustard, and spices and blend until mixed

3. SLOWLY add oil while blending or whisking at low speed, starting with the olive oil. Start with a drop at a time until it starts to emulsify and keep adding slowly until all oil is incorporated.

4. Store in fridge up to 1 week.

Relish

• 2 ½ lbs. cucumbers, peeled, center row of seeds removed, and finely diced

• 1 large yellow onion, finely diced

• 1 small red pepper, finely diced

• 1 small green pepper, finely diced

• 3 cloves garlic, finely minced

• ¼ cup salt

• 3 cups white vinegar

• 2 tsp. dill seeds

• 1 tbsp. yellow mustard seeds

• 2 tsp. celery seeds

• ½ tsp. turmeric

• 2 bay leaves

1. Place the cucumbers, onion, peppers, and garlic into a large mixing bowl. Combine with salt and pour water over the mixture until covered. Let sit for at least 6 hours or overnight.

2. Drain the cucumber mixture in a colander, rinse with water, and drain again

3. In a large pot, add vinegar and spices and bring to a boil. Reduce the heat to medium-low and simmer for 5 minutes. Add the drained cucumber mixture and return to a boil. Reduce the heat medium low and simmer, uncovered, for 10 minutes. Discard the bay leaves.

4. Ladle the hot relish into hot sterile jars, leaving ¼ inch of room at the top. Seal tightly with lids.

5. Process the jars in boiling water for 10 minutes 6. Store jars in a cool, dark place for up to a year. If seal is broken, relish will keep in the fridge for about a month. Best eaten at least a week after making.

Taco Sauce

• 2 8 oz. cans of organic tomato sauce

• 1 cup chicken bone broth

• 3 tbsp. homemade taco seasoning (recipe in previous post)

• ½ tbsp. apple cider vinegar

• ¼ cup water

1. Combine all of the ingredients into a medium sauce pan

2. Bring the mixture to a boil and reduce to a simmer

3. Simmer for 10-15 minutes or until the sauce has reduced and thickened (stir occasionally)

GOLO BBQ Sauce

• 1 large onion

• 3 cups tomato sauce

• 4 tbsp. tomato paste

• 2 cloves crushed garlic

• 1 tbsp. paprika

• 2 tbsp. honey or maple syrup

• 3 tbsp. balsamic vinegar

• 1 tbsp. Worcestershire sauce

• A pinch of salt and pepper

• 1 tsp. chili flakes

1. Add a little olive oil to a pan, add the onion, and cook on low for 5 minutes until softened.

2. Add the rest of the ingredients to the pan and simmer for 3 minutes.

All of these recipes would count as a natural condiment, as listed on GOLO’s Limit list located at www.mygolo.com. A serving is 1 tbsp. and has a FV of 25. To purchase GOLO’s Rescue Plan, please go to www.golo.com or call 1-800-730-4656.

GOLO® is committed to providing you with the helpful tips and resources needed for personal success on a lifelong journey of health and wellness. It’s time to become #YourBestYou.

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