E AT FOODID ByJenna Werner
GETTY IMAGE S; ALAMY (PICO DE GALLO)3 tbsp white wine vinegar
3 tbsp water
1 tbsp extra virgin olive oil
2 tsp cayenne pepper powder(Note: 2 tsp cayenne pepper is
a great start for spicy sauce
but feel free to increase
based on your desired
level; proceed cautiously
though: 4 tsp gets very hot.)1tspgarlicpowder
1 tsp red chilli flakesDIRECTIONS: combine all
ingredients in a jar. Shake
well. Enjoy over any food that
needs a kick – anything from
eggs and vegetables to burgers,
chicken and pasta. You could
even pour it over popcorn –
if you’re one of those people.PICO DE GALLO
BEST FOR: with only
5 calories per tablespoon,
this is a great addition to
tacos, burritos and Mexican
dishes. It also pairs well with
shredded chicken, grilled fish
and brown rice or quinoa.
BUYER BEWARE: some
pre-made varieties contain
extra sugar. For a healthier
choice, make your own: dice
seeded tomatoes, onion and
coriander leaves and top
with fresh lime juice, salt
and pepper. Add jalapeño
for an extra kick.HOT SAUCE
BEST FOR: enhancing the
flavour of any protein. At the
supermarket, reach for a hot
sauce with “original” in the
name and just a few simple
ingredients, like vinegar,
pepper and salt. The
bonus to hot sauces? The
ingredient capsaicin is
a metabolism booster.
BUYER BEWARE: seemingly
fun variations like “wing sauce”
and “sweet heat” hot sauce
usually have more sodium and
sometimes added sugars.BEYOND TOMATO SAUCE
Five alternatives to make your barbecues
a little healthier and a lot more flavourful.
MAKE YOUR OWN HOT SAUCE!
SERVES 20.
Whip this up with ingredients you probably
already have in your pantry.MUSTARD
BEST FOR: it pairs
well with everything tomato
sauce does but has fewer calories,
cleaner ingredients and no added
sugar. Plus, mustard contains turmeric,
which has anti-inflammatory benefits.
BUYER BEWARE: the sodium can add up,
so watch your portions and opt for
yellow mustard, which has the least
sodium. And beware sweeter
varieties like honey mustard — they
contain added sugars. Instead,
mix yellow mustard with
a teaspoon of
honey.Harissa
BEST FOR: anybody who
wants a lot of flavour with no
added sugar and not too many
calories. Use this spicy chilli paste
to top burgers, grilled chicken
and fish or add it to dips,
marinades and salad dressings.
BUYER BEWARE: it’s super-
spicy! Depending on your
tolerance, tread lightly. Start
with a small amount and
add as you go.Tomato sauce
BEST FOR: those who want the sweet
and tangy tomato flavour on their burgers,
bangers, sweet potato fries and eggs, but with
less of the bad stuff. Look for sauces with
simpler ingredients and less added sugar,
salt and preservatives.
BUYER BEWARE: even a healthier variety of
this condiment will contain some sugar, so
don’t go crazy with the amount you
slather on your burger.44 MUSCLE & FITNESS / NOVEMBER 2017