Condiments can basically make anything bland taste flavorful and fresh when it come to our taste buds.
After all, who eats a hot dog or hamburger plain? You wouldn’t even think about it, but sometimes your condiments are actually more calories than the food you’re eating. When you go out to eat, try to always get the dressings or sauces on the side - this way you can “dip” as you go instead of having the chef pour on the suggested amount. Many condiments are high in unhealthy fats and calories and some are spiked with loads of added sugar (in the form of high fructose corn syrup), artificial ingredients and salt. However, there’s simple ways to make these condiments at home in a healthy fun way.
Ketchup
Ketchup usually contains contains high fructose corn syrup and mysterious "natural" flavoring. Good old-fashioned ketchup is simply tomato sauce, vinegar, and a little coconut sugar or maple syrup. Try adding curry or allspice to give your ketchup an added kick. You can even make a chipotle ketchup at home using the same ingredients as your classic ketchup, but adding spicy seasoning of your choice. Try Sriracha sauce, a tbsp. of mayonnaise (optional for creamier versions), Tabasco, red pepper flakes, chipotle chili powder, and black pepper.
Ranch Dressing
If you read the back of a Ranch dressing bottle, you would find that it adds anywhere from 145 calories and 15 grams of fat on top of whatever your using it to dip with (pizza crust, salad, fries, burger, etc.). Low fat and nonfat versions typically have extra salt, sugar, and artificial ingredients. Mix 1/3 cup of nonfat plain Greek yogurt, 1/3 cup low-fat buttermilk, and 1 tbsp. Ranch Seasoning Blend (found in your local grocery store for a great at home recipe). This blend of dried spices takes seconds, and is only 30 calories and 2 grams of fat per serving.
Tzatziki
Tzatziki is so easy to make at home and store in the fridge for dipping vegetables, or on the side of your chicken and steak.
Ingredients:
2 cups nonfat plain Greek yogurt
½ tsp. sea salt
¼ ground white pepper
2 cloves garlic, finely chopped
2 small cucumbers, peeled, finely chopped
2 tbsp. finely chopped fresh dill
1 tbsp. finely chopped fresh mint leaves
Combine yogurt, salt, and pepper in a medium bowl; mix well. Add garlic, cucumbers, dill, and mint; mix well. Chill for 1 hour.
Guacamole
I know restaurants always have the best guacamole, but try your own out you might like it better. Mix 4 avocados, 1 medium tomato (remove the seeds), 1/2 cup of chopped white or red onion, 2 medium jalapenos (can remove seeds), 1/2 cup of cilantro, and 2 tbsp. of lime juice. You don’t have to stir or mix until well blended if you like it on the more chunky side for dipping. Try with whole-grain chips, cucumbers, carrots, or baked potatoes. Also a great cheap idea to bring to BBQ’s or for entertaining friends at your house.
Salsa 
The chunkier the better! My own special recipe: Chop up 4 medium tomatoes, 1/2 cup of white or red onion, 1/2 of chopped pineapple (for a sweet take), 1/4 cup of cilantro, 2 tbsp. of lime and lemon juice, 1 jalapeno, 1 medium size green pepper. Chop finely all together or use blender (if you like it a little more saucy), and switch out the pineapple for chili peppers if you like it hot.
Homemade hummus
This hummus recipe takes under 5 minutes to make and has more texture and taste than the plastic tubs at the grocery store.
Ingredients:
15 oz. can chickpeas (garbanzo beans), reserve liquid
¼ cup fresh lemon juice
1 tbsp. extra-virgin olive oil
4 cloves garlic
¼ cup tahini (sesame butter)
Blend chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas are mashed. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Garnish with paprika and sea salt if desired.
