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October’s 31 Days of Real Food-Day 29

by Olivia Furlow


Day 29-Condiments


Salad Dressings

One of the worst condiments out there is salad dressing. Loaded with bad oils and all kinds of thickeners and stabilizers and all to be put onto fresh vegetables in the name of eating healthy. Many dressing labels may say ‘all natural’ but often contain wheat or soy and usually oils you really do not want to consume. Making salad dressing at home is seriously very simple.


Monosodium glutamate (MSG) is a flavor enhancer hidden in thousands of foods and it’s one of the worst food additives ever created. MSG can be found in nearly all processed foods because it hides under other names, such as flavorings, seasonings, soy protein, stocks and broths, malt extract, carrageenan, and corn starch, to name just a few.

I highly recommend making this the first thing you ditch and replace with homemade. I have yet to find a quality store bought salad dressing that doesn’t have tons of crap in it!

Do you need a recipe? Hit me up! 🙂


Most prepared mayonnaises are primarily GMO soybean oil, one of the most harmful oils you can eat but found extensively in processed foods. Here are the typical ingredients you’ll find in mayonnaise:

condiments mayonnaise ingredients

This type of oil, whether partially hydrogenated, organic, or made from newer soybean varieties modified in such a way as to not require hydrogenation, are highly processed and wreak chaos in your body at the cellular level. Creating problems ranging from obesity and diabetes to reproductive disorders and heart disease.

In addition to the trans fats created from hydrogenation, the majority of soybeans grown in the US are genetically engineered and are saturated with dangerous levels of the herbicide glyphosate, which has been linked to a growing list of serious health problems.

Even though you may not consider mayonnaise a sweet product, most commercial varieties contain high fructose corn syrup or other forms of fructose, which adds to the toxic load on your liver. If you think you can’t live without your mayo, consider using an organic variety made with olive oil. Or better yet, make your own mayo!

Mayonnaise is easy to make in a blender. Good mayo requires only a few basic ingredients: olive oil, egg yolks, vinegar or lemon juice, mustard, and a little sea salt. If you make your own, it won’t last as long but it will taste MUCH better, just make smaller batches. If you don’t want to make your own mayonnaise buy a minimally processed organic mayonnaise from the store with small number of ingredients.


High fructose corn syrup (HFCS) is the biggest problem with commercially bottled ketchup. Most bottled ketchups consist basically of overcooked tomatoes, water, and a large amount of sugar, usually as some form of genetically engineered corn syrup. Many brands also add “natural flavorings,” which are really flavor-boosting chemicals, one being MSG. Here is a typical ingredient list for Ketchup:

condiments ketchup ingredients

Due to growing consumer concerns over the health problems of high fructose corn syrup, ConAgra, manufacturer of Hunt’s Ketchup, removed it from their ketchup in 2010. Their reformulated product was not a big hit, so they added it back in two years later.

Just one tablespoon of commercially prepared ketchup typically contains four grams of sugar. And many people consume much more than one tablespoon at a time, which quickly builds up your daily sugar load.

Ketchup is another condiment you can make in your own kitchen, which gives you the advantage of controlling the amount and type of sweetener, as well as the other ingredients.

If you are simply unable to make your own ketchup and feel you cannot live without it you will want to find organic alternatives, or making your own. Don’t assume that just because a commercial ketchup is organic, it’s low in sugar though.

Barbecue Sauce And Steak Sauce

Like the rest of the condiments, steak and barbeque sauces may contain a crap ton of highly processed ingredients. For example, take a look at A1 Steak Sauce

“Tomato puree (water, tomato paste), distilled vinegar, corn syrup, salt, raisin paste, crushed orange puree, spices and herbs, dried garlic and onion, caramel color, potassium sorbate, xanthan gum”

Other bottled meat sauces contain a variety of agents and dyes that really shouldn’t be in food. Check out the typical ingredients in a BBQ sauce:

condiments bbq sauce ingredients


After all that bad news here is the good news…there are actually quite a few “real food” store-bought mustards out there! Several organic yellow and Dijon mustard brands simply contain vinegar, mustard seed, and spices, which is all pretty innocent stuff.

Bottom Line….

These common condiments should be enough to demonstrate that the majority of commercially prepared condiments are not real food but rather a blend of chemicals engineered to taste good, induce cravings, and make money but offer you nothing in terms of nutrition. They are loaded with excess sugar and salt, preservatives, dyes, texture and flavor enhancers, and a good deal of genetically engineered ingredients, ALL of which should be avoided whenever possible.


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