How to Prepare Homemade Condiments

Think fast: What is your favorite condiment? If it’s ketchup or barbecue sauce, you’re in luck, since you can easily create your own South Beach Diet–friendly versions of these often sugary add-ons. Here’s how:

South Beach Diet Ketchup (Phase 1)

Makes 1 cup

1 can (8 ounces) tomato sauce
3/4 cup tomato paste
2 tablespoons sugar substitute
2 teaspoons onion powder
2 teaspoons lower-sodium soy sauce
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
1 1/2 tablespoons malt vinegar

In a large pot over medium heat, combine the tomato sauce, tomato paste, sugar substitute, onion powder, soy sauce, cloves, allspice, and vinegar. Simmer for 5 minutes. Refrigerate until ready to serve. (Keeps covered in the refrigerator for 1 week.)

Nutritional information
Per (2-tablespoon) serving:
31 calories
0 g fat (0 g sat)
10 g carbohydrate
2 g protein
2 g fiber
391 mg sodium
0 mg cholesterol

South Beach Diet Barbecue Sauce (Phase 1)

This zesty sauce can be quickly made from scratch with a few basic pantry items. Store it in the refrigerator for up to 1 week.

Prep time: 10 minutes

Makes 4 (1/4-cup) servings

1 can (8 ounces) tomato sauce
2 tablespoons white vinegar
2 teaspoons chopped parsley
1 teaspoon Worcestershire sauce
1 teaspoon mustard powder
1/4 teaspoon salt
1 pinch teaspoon ground black pepper
1 pinch garlic powder

Combine the tomato sauce, vinegar, parsley, Worcestershire sauce, mustard powder, salt, pepper, and garlic powder in a resealable plastic container. Refrigerate until ready to serve.

Nutritional information
Per (1/4-cup) serving:
25 calories
0 g fat (0 g sat)
5 g carbohydrate
1 g protein
1 g fiber
380 mg sodium

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