Tips for cooking: Healthy alternatives to unhealthy dressings and sauces!

It seems that overflows and sows such as ketchup and mayonnaise do not play a major role in the diet, but many people consume more than they are aware.

It is therefore important to always pay attention to the contents of the overflows and the sauces in the salads, sandwiches and the meat that we eat. It would be best to replace these groceries with healthier alternatives.


Although the ketchup is made from tomatoes, it does not contain many nutrients. In 2 tablespoons ketchup contains 8 grams of sugar, which is certainly not a healthy variant for frequent use in the diet.

Healthy substitute: a ketch of organic tomatoes or homemade sauce of grated fresh tomatoes..

Barbecue sauce

The BBQ sauce contains a large amount of sugars and fructose wheat syrup. These sauces are obtained by means of artificial colors filled with chemicals.

Healthy replacement: Homemade barbecue sauce made from fresh ingredients.

Salad dressing (dressing)

Salad dressings contain sugars, and the density is obtained from artificial emulsifiers and additional thickeners. They are usually made from mayonnaise, mustard or sour cream and spices.

Healthy substitution: The overflow of olive oil, vinegar, mustard and fresh spices are optional.


Two tablespoons of mayonnaise contain about 200 calories, and mayonnaise is most often prepared with soybean oil derived from a genetically modified soybean which is thought to increase the risk of diabetes.

Healthy Replacement: You can replace mayonnaise with humus, or use mayonnaise of organic origin.

Tartar sauce

Tartar sauce is usually made from plain mayonnaise with pickles, so this sauce has the same harmful ingredients as mayonnaise. An additional problem is that tartare sauce is usually served with fried foods, however delicious it is, it’s not a healthy option.

Healthy Replacement: Try replacing the merchant tartar sauce with homemade tartar sauce, made from mayonnaise made from organic ingredients.


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