WW Recipe of the Day: Favorite Condiments & Seasonings with No and Low SmartPoints
Adding new flavors can keep your taste buds happy and boredom at bay. If you're aiming for a lifetime of healthy eating, food shouldn't just be sustenance. It should satisfy, taste good, and be an enjoyable essential part of life.
Today I'm sharing my favorite Weight Watchers friendly condiments and seasonings with low and no SmartPoints. There's no easier way to overcome food boredom and tantalize your tastebuds than with an array of tasty condiments: spices, seasonings and sauces.
Let me show you what I mean....
Years ago while attending the Institute for Integrative Nutrition, I was introduced to the idea of creating a condiment tray for your table so that you and your family can personalize every meal to suit their individual tastes. It was an idea that really resonated with me.
So, today you'll find a lazy susan in the middle of my kitchen table, with an array of favorite condiments and seasonings on it. Think of it as a wheel of flavor.
This way family and I are free to accent our food with any seasoning, sauce or condiment we choose. It's an easy way to make everyone happy without having to prepare multiple meals.
I love mustard on just about everything. My husband, not so much.
Want Tabasco on your scrambled eggs? Go for it. A sprinkle of Mrs. Dash on your steamed broccoli? Help yourself!
Why Seasonings, Spices, Sauces and Condiments Are Important to Lasting Weight Loss
Healthy food doesn't have to be boring and bland. Everyone's tastes are different. That's why its nearly impossible for a single recipe to please a crowd.
I always laugh when I read the comments for a recipe and find one person says it's too spicy while another it's too bland.
The the liberal use of condiments solves this dilemma. Just prepare basic food and let everyone season to suit their tastes.
The key for lasting weight loss is to experiment and discover low calorie ways to delight your tastebuds.
Condiments with 0 WW SmartPoints
I can never remember which seasonings and condiments have 0 WW SmartPoints and have a hard time locating them in my pocket guide. So I'm posting them here where I can find them quickly. Thought it might benefit you too.
- Extracts (vanilla, mint, orange, almond, etc.)
- Hot Sauce (pepper sauce)
- Lemon juice
- Lime juice (no sugar added)
- Mustard: yellow, brown, honey, dijon, whole grain, spicy; is wonderful on chicken, pork and fish as a marinade or rub. Mix it into tuna salad instead of mayo. Add a dollop to egg salad. It also lends a savory kick to potatoes, steamed carrots, peas and green beans.
- Nonstick cooking spray
- Pickles (unsweetened)
- Relish (unsweetened)
- Soy Sauce
- Steak sauce
- Sugar substitutes
- Taco sauce
- Worcestershire sauce
Vinegars & Citrus Juices
You'll be amazed at how the acid from a little bit of vinegar, lemon or lime juice sprinkled onto a plate of simply prepared vegetables will make the flavors pop. Acids lighten and brighten the flavors in your food and help minimize some of the bitter flavors in certain foods, like spinach or kale.
Try lemon juice on fish, chicken, broccoli, pasta, salad, rice, even potatoes. Lime is great drizzled into guacamole (it also prevents browning) zest it into yogurt, sprinkle it on green beans, carrots, sweet potatoes, or asparagus. Orange and grapefruit give pork and chicken fresh flavor.
Vinegar comes in a variety of flavors: balsamic, sherry, red wine, white wine, rice wine, apple cider, champagne and even raspberry. Balsamic is a personal favorite. It has great depth of flavor - sweet, tangy, fruity - that complements everything from baked chicken breasts to pork tenderloin, and even strawberries.
Most hot sauces have fewer than five calories per teaspoon, so a few shakes will really kick your dishes up a notch without adding many calories at all. There are a wide variety of options to from mild to fiery. Try it on grilled chicken or air-popped popcorn instead of piling on the salt and butter.
Herb & Seasoning Blends
You'll find a wide array of herb and seasoning blends in the spice aisle of your grocery store:
- Italian Seasoning
- Greek Seasoning
- Garam Masala Spice Mix
- Herbs de Provence
- Taco/fajita seasoning
- Curry powder
- Chinese 5-spice powder
- Salt free blends
To experiment with these, buy a couple and try a new one every time you cook something. Put it on something basic like eggs or baked chicken so you can begin to taste the difference between spices from different areas of the world.
One of my ways to add flavor to dishes for nearly zero calories is using fresh herbs, such as parsley, basil, cilantro, tarragon, dill and rosemary. Having a few growing in pots makes them economical too.
To make bunches of fresh cut herbs from the grocery store last longer, rinse them with cold water and dry with a paper towel. Then, wrap a paper towel around them and keep them in the fridge in an open plastic food storage bag.
How To Use Seasonings to Add Flavor to your Favorite Dishes
Here are a few of my favorite ways to use these flavorings to enhance my meals:
- Drizzle grilled fruit with balsamic vinegar
- Add lime juice to guacamole to keep it from browning and give great flavor
- Top yogurt with lime or lemon zest for a pop of flavor
- Replace mayo with vinegar or lemon juice in tuna salad
- Flavor potato salad with vinegar and grainy mustard
- Chop pickled vegetables to use as a relish for sandwiches
- Liven up tacos with pickled onions or jalapenos
- Sprinkle cinnamon or ginger on apples or plain yogurt
- Dust chili powder on popcorn
More Low SmartPoints Condiments & Garnishes for Weight Watchers
Savory (1 SmartPoint)
- toasted sesame oil (1 teaspoon)
- barbecue sauce (2 teaspoons)
- grated Parmesan cheese (1-½ tablespoons)
- teriyaki sauce (2 tablespoons)
- olives (9 large)
Sweet (1 SmartPoint)
- dried cranberries(1 tablespoon)
- sweetened shredded coconut (1 tablespoon)
- chocolate syrup (1-½ teaspoons)
- maple syrup (1 teaspoon)
- mango chutney (1 tablespoon)
Creamy (1 SmartPoint)
- crumbled feta or goat cheese (1 tablespoon)
- sour cream (1 tablespoon)
- mashed Avocado (2 tablespoon)
- plain lowfat Greek yogurt (⅓ cup)
- fat free Black Bean Dip (¼ cup)
Crunchy (1 SmartPoint)
- sunflower seeds (1 tablespoon)
- slivered almonds (1 tablespoon)
- peanuts (10 nuts)
- pistachios (14 nuts)
- crumbled low fat baked tortilla chips (5 chips)
More Healthy Cooking Ideas for Weight Watchers
- Essential Kitchen Tools for Weight Loss
- Easy Ways to Lighten Up Your Favorite Recipes
- Lasting Weight Loss Is About More Than the Right Recipes
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