All toppings and condiments should be eaten or used in moderate to limited amounts.
Food for thought...
- Do you check the ingredients in your condiments and toppings before buying them?
- When adding toppings or using a condiment, do you consider the amount of sugar or fat it contains?
The “No-No’s”: What should you steer clear of when it comes to toppings and condiments?
- Avoid items with moderate to high amounts of sugar.
- Avoid items containing artificial sweeteners and high fructose corn syrup (HFCS).
- Avoid items that are highly processed.
- Avoid items containing hydrogenated oils or trans fats.
- Avoid items containing artificial ingredients, coloring and dyes.
- Avoid items with a long list of unfamiliar ingredients.
- Avoid using mayonnaise.
- Avoid pre-made dips and spreads, especially creamy ones.
Some things to look for when checking topping and condiment labels and ingredients
- FfL-friendly ingredients
- Limited amounts of sugars
Some of our favorite FfL-friendly toppings and condiments for you to try
- Berries, especially strawberries and blueberries
- Red onion
- Sliced avocado
- Bell peppers
- Leafy greens
- Fresh guacamole
- avocado, lime juice, cilantro, jalapeño and salt to taste
- Fresh pico de gallo
- simply fruits and vegetables
- vegetables, fruit, apple cider vinegar, spices and herbs
- olives and their oils, capers, garlic and anchovies. Don’t fret… you won’t even taste them!
- Hummus (with no additives)
- chick peas or beans, tahini (sesame seed paste), water, lemon juice, garlic, spices, herbs and salt
- Pickles and relish
- cucumbers, water, salt, spices, apple cider vinegar and limited amounts of sugar
- Peppers: roasted red peppers, banana peppers, pepperoncini
- If they’re canned, make sure they’re canned in water, not oil.
- Dark mini chocolate chips
- cacao beans, cocoa powder, mass or liquor, cocoa butter (no other fats), vanilla and less than 10 grams of sugar
- Cacao nibs
- Cocktail sauce
- tomato paste, vinegar, horseradish, water, sea salt, lemon or lime juice, herbs and spices and limited sugar
- Honey Mustard
- spicy or brown mustard, honey, apple cider vinegar, salt, pepper and a minimal amount of EVOO
- Grainy mustard
- tomatoes, tomato paste, vinegar, herbs, spices, salt and a small amount of sugar or honey
- Cranberry sauce
- made with FfL friendly ingredients
- BBQ sauce
- tomatoes, mustard, vinegar, herbs, spices, salt, vegetables and a small amount of honey or molasses
- Plain Greek yogurt
- Tabasco sauce
- Hot sauce (unsweetened)
- peppers, vinegar, salt, spices, fruit and vegetables
Jelly, jam and apple butter
- Locally made or homemade jelly and jam
- the fruit itself, fruit pectin, limited amounts of sugar or honey (the fruit should always be listed as the first ingredient)
- Locally made or homemade Compote
- the fruit itself, limited amounts of sugar or honey and lemon juice
- Unsweetened apple butter
- apples and apple cider only
- A combination of Greek yogurt, herbs and spices
- parsley, salt, dill, garlic and the juice from half a lemon
Where to find your toppings and condiments
- Many of these can be made from scratch. Whenever possible, make your own! Make a large batch and keep some in your fridge or freezer.
- Head to the "recipes" section of the website for a variety of Homemade Toppings and Condiments!
- Make your own or purchase locally made jelly and jam made with FfL-friendly ingredients.
- Always check the ingredients when choosing toppings and condiments, especially when purchasing store-bought.
FULLfood facts and fun
- Be aware… you can drastically increase your fat, sugar and calorie intake if you don’t choose toppings and condiments wisely and watch your portions.
- sriracha lovers, we hate to break it to you, but this sneaky sauce is actually filled with a ton of sugar.
Substitutions that are considered FULLfoods
- Plain Greek yogurt rather than mayonnaise or sour cream
- Across the board, we substitute Greek yogurt in any recipe that calls for mayo or sour cream. We use a 1:1 ratio when substituting.
- Consider salsa, hot sauce, avocados or veggies to top a baked potato rather than using cheese, sour cream or butter.
- Consider topping your salads and sandwiches with some of the items listed above rather than using heavy dressings or mayonnaise.
- Rather than using a sugary dressing, we almost always add a small amount of fruit to our side salads (diced apples or berries are our favorite).
- Boiled down berries, such as our Blueberry Compote recipe, is a great substitute for sugary jellies and jams.
Tips when eating out
- Always ask for toppings and condiments on the side so you can control how much is used.
- Check all the condiments in your kitchen and eliminate any condiments with “no-no” ingredients. Replace them with acceptable items.
- Be adventurous! Make a meal or side dish and add a topping from the list above that you typically would not have used on it.
- Try making your own condiment, such as Honey Mustard.