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5 Sugar-Free Recipes of Americans Most Loved Condiments

By Ned Taylor

September 5, 2017

Americans love to eat.

There is an old saying, “some people eat to live, others live to eat”. And it is quite safe to say that those ‘others’  are mostly situated at northern west part of our map (No not Westeros nor Winterfell by the way). As per the stats, Americans annually spend over US$ 5.32 trillion over food and food services.

Which more than the annual federal budget of USA.

A country which 2-3rd of the population is overweight it is quite obvious they eat food for the taste of it. And no one can get (or enhance) the taste of their beloved food without the use of condiment.

Which brings us to a new conclusion.

American adore their condiments, and why not ever wonder while cheering for your favorite team in stands you were served a hot dog without mustard sauce or fries without ketchup. Without condiments, they are like a body without soul


What is a condiment?

People often confuse the terms like condiments, spices, sauces, spreads, and dips. To an extent all of them are similar or can be similar but what actually separate them from one and each other is theirs functionally.

As per the Wikipedia definition; ‘the term condiment comes from the Latin condimentum, meaning “spice, seasoning, and sauce” and from the Latin condere, meaning “preserve, pickle, season”.’

As per its functionality is could be a sauce or and spice which is added to enhance the flavor of a particular food.


Americans love for food.

Well, any one can write a series of books and yet feel curtailed on this topic. So without smacking my keyboard out of life let me place few simple facts and let you decide.


Total population of United States (2016):           323.1 million

The obesity rate of United States:                       68.8% of American adults are overweight or obese and 35.7% of adults are obese. (Which means 2 out of 3 adults are overweight and 1out 3 kids is an overweight).

Total retail and food services sale in U.S (2015): US$ 5.32 trillion

Condiment dollar sales in the U.S 2016:                US$ 5.6 billion.


Americans 5 most favorite condiments.

Without being judgmental about above-mentioned facts one thing is very clear that American love to eat and love their tastes. And for taste these are 5 most favorite condiments they use:


  • Mayonnaise                      annual sales over US$ 2 billion
  • Ketchup                             annual sales over US$ 800 million
  • B.Q sauce                          annual sales over US$ 600 million
  • Mustard sauce                annual sales over US$ 450 million
  • Salsa sauce                       annual sales over US$ 400 million


Why you need to make them at home.

I am quite sure that ‘this top five list’ is no surprise any American (their order might be). As we all use them quite freely in our meals. But one thing anyone should consider is that along with others these five condiments contain high amounts of sugar despite not tasting sweet at all. Therefore limiting and controlling their consumption may significantly decrease our sugar intake.


Based on their sugar concentration here are some more facts.


B.B.Q sauce contains 33grams of sugar in 100grams of serving which roughly equals to 8 teaspoons of sugar in 100 grams. Or in other terms over 1 teaspoon of sugar in 1 tablespoon of B.B.Q Sauce.

Ketchup contains 22grams of sugar in 100grams of serving which roughly equals to 6 teaspoons of sugar in 100 grams. Or in other terms just under 1 teaspoon of sugar in 1 tablespoon of Ketchup.

The mustard sauce contains 22grams of sugar in 100grams of serving which roughly equals to 6 teaspoons of sugar in 100 grams. Or in other terms just under 1 teaspoon of sugar in 1 tablespoon of Mustard sauce.

Mayonnaise contains 7grams of sugar in 100grams of serving which roughly equals to 2 teaspoons of sugar in 100 grams. Or in other terms a quarter teaspoon of sugar in 1 tablespoon of Mayonnaise.

Salsa sauce contains almost 7 grams of sugar in 100grams of serving which roughly equal to 2 teaspoons of sugar in 100 grams. Or in other terms just under a quarter teaspoon of sugar in 1 tablespoon of Salsa sauce.


Unfortunately, for these condiments, the sugar-free choices are very limited in terms of availability of variants and taste.

By making them at home may not only control your sugar intake but may also avoid other chemicals in the name of food color and preservatives. And most importantly you will attain your required taste.


Sugar-free Recipe of Chunky Salsa Sauce.


Prep Time:         5 minutes

Total Time:        5 minutes



  • 1 28 ounces can whole peeled tomatoes, drained
  • 2 10 ounce cans diced tomatoes with chili’s
  • 1 cup chopped onion
  • 1 cup chopped red pepper
  • 1 whole jalapeno membrane and seeds removed, chopped
  • 2 cloves garlic chopped
  • 1/2 cup fresh chopped cilantro
  • 1 whole lime juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1 tablespoon olive oil



  1. Place all ingredients in a food processor and pulse 5 times for chunky salsa.
  2. Makes about 5 1/2 cups.
  3. Keep refrigerated.


Sugar-free Recipe of Ketchup.


Prep Time: 5 minutes

Total Time: 5 minutes



  • 12 oz. tomato paste
  • 4 Tablespoons apple cider vinegar
  • 1 Tablespoon mustard
  • 1/4 cup+2 Tablespoons water
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon cloves
  • 1/4 teaspoon garlic powder



  1. Combine all ingredients and whisk until combined. You may wish to blend in order to ensure the spices are evenly mixed throughout.
  2. It is best to let the ketchup sit together in the fridge for a couple of hours, or overnight, before serving so that the flavors blend together well.
  3. Store in an airtight container in the fridge.


Check the ingredients of your tomato paste. The only item listed should be tomatoes.


Sugar-free Recipe of Barbeque Sauce.


Prep Time: 5 minutes

Total Time: 20 minutes



  • 1 Tbsp grass-fed butter or coconut oil
  • 1 cup sweet onion, diced small
  • 1 Tbsp soy sauce
  • 3-4 cloves of garlic, minced
  • 1 tsp cumin
  • 1 tsp dry mustard powder
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp chipotle chili powder
  • 1 Tbsp chili powder
  • 1 can (6 oz) tomato paste
  • 1 1/2 cups homemade chicken stock(or beef or vegetable)
  • 2 Tbsp apple cider vinegar
  • 1/2-1 tsp stevia powder (or sweetener of choice)



  • Heat oil in sauce pan and sauté onion for 3-4 minutes until translucent.
  • Add all remaining ingredients and bring to a boil.
  • Can serve it just like this.
  • Or further, boil it down to thicken it a while.
  • Turn down the heat, cover the pan and let it simmer for 20 minutes or so.


Longer cooking time melds the flavors, and it turns out even more delicious.


Sugar-free Recipe of Honey Mustard Sauce


Prep Time: 5 minutes

Total Time: 20 minutes



  • ¼ cup organic honey
  • ¼ cup mayonnaise
  • ¼ cup Dijon mustard
  • 1 tablespoon white distilled vinegar
  • ¼ teaspoon cayenne pepper



  • Whisk all ingredients in a small dish until smooth.


Sugar-free Recipe Low-Carb Mayonnaise


Prep Time: 5 minutes

Total Time: 5 minutes


  • 1 large egg,
  • 1 tbsp lemon juice, freshly squeezed.
  • 1 cup extra virgin olive oil or vegetable oil.
  • 1/8 tsp black pepper.
  • 1/2 tsp salt


  • In a food processor blender blend egg and lemon juice.
  • While the processor is on, slowly add oil until it thickens to a white pudding texture as mayonnaise suppose to look.
  • Stop processor, add salt and pepper, and then pulse 5 times.
    You may add roasted peppers, garlic, herbs or other ingredients for more savory flavor.



Thanks for staying till here.

Take good care of yourself and,



Ned Taylor

About the author

Hey there, my name is Ned and I am on a mission to provide you health and fitness advice that are rational (i.e. back by scientific evidence) and sustainable ( means practical enough to be incorporated in normal people's routines with busy lives).

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