Condiments are the way to go.
Black pepper, Salt – in moderation if you have high blood pressure, Tobasco and hot sauces, Chilli, mustard & Curry powder, Dried mushrooms, Herbs and spices- including rosemary, sage, cinnamon, garlic flakes, ginger, coriander etc. , Garlic fresh, Oxo/Knorr stock cubes – high in salt so use sparingly, Horseradish sauce, Lemon juice, Mint sauce, English / American Mustard, soy sauce,Tinned Tomatoes, Tomato sauce, Tomato puree, Vinegar, White wine vinegar, Balsamic vinegar, Yeast extract like Bovril/ Marmite.
Sugary condiments like Sweet Chilli sauce or Chutney can be used, but try to limit it to not more than 1 tablespoon per day.
Condiments like hot sauces like Tabasco and Worcestershire sauce are low in energy and can be used. It is though high is salt so use it sparingly when you have high blood pressure.
Herbs and Spices can spice up your food and take it to a new level – try fresh herbs and just keep in mind spices with salt should not be used it great amounts when you have high blood pressure.
Lemon juice is a wonderful flavouring to foods and salads.
Low fat salad dressings or Nola lite mayonnaise is lower in fat than the usual brands. Just keep to 1-2 tablespoons.
Keep in mind 1 slice of bread = 300kJ and 1 tablespoon regular mayo contains about the same!
What is a portion?
It is not a diet, it is a lifestyle – Antonette
