top of page

6 Homemade Sauces & Condiments

Updated: Nov 16, 2020

Hello you saucy lot, I've got a treat in store for you all today! Have you ever considered some of the sauces and condiments you use and how unhealthy they could be for you!? Sounds crazy I know, this small addition to your meal to add taste can make such a big difference. Did you know that the majority of sauces and condiments are stacked in sugar, unhealthy fats and added preservatives and additives!? Luckily, I have got your back and here to provide you with 6 homemade superstars you will love! Putting your own sauces and condiments means you can make a more nutritional alternative, reduce the sugar, cut the unhealthy fats and maybe more surprisingly, save yourself a little bit of money too!

1. Ketchup

A favourite in every household, this super-easy recipe tastes amazing, rich in flavour and healthier than in-store products.

Serves: 8


  • 11 oz good-quality organic tomato paste

  • ⅓ cup maple syrup

  • ¼ cup white vinegar

  • 2 tbsp water

  • 2 tbsp onion powder

  • 1 tsp garlic powder

  • 1 tsp sea salt

  • 1 tsp cinnamon powder

  • 1 tsp black pepper powder

  • grated nutmeg and chilli powder to taste (optional)


  1. Place all ingredients in powerful blender.

  2. Blend until combined and you reach a smooth texture.

  3. Add a pinch of nutmeg and chilli powder at the end for a spicy kick, or leave the ketchup plain.

  4. Store in an airtight container in the fridge for up to 1 week.

2. Mayonnaise

If you are a mayonnaise lover, you will love this 3 minute simple solution.

Serves: 8


  • 1 cup avocado oil

  • 1 large egg (organic, and as fresh as possible)

  • 1 teaspoon lemon juice

  • 1/2 teaspoon dijon mustard

  • 1/4 teaspoon salt (or more to taste)


  1. In a pint sized wide mouth mason jar, add all the ingredients.

  2. Insert the immersion blender all the way to the bottom, then turn it on high. Leave the immersion blender on the bottom for about 20-30 seconds, until the whole bottom is white. Then slowly lift it up to continue emulsifying. Continue blending until the mixture has thickened to your desired amount. The whole blending process should take about 1-1.5 minutes. Watch the recipe video to see the entire process in real time.

  3. Taste for flavor. Feel free to add more salt or lemon juice if preferred.

  4. Keep covered in the fridge. Will last for 4 weeks.

3. BBQ Sauce

This homemade healthy alternative provides the smoky-sweet flavour you crave with less sugar from your traditional in-store products.

Serves: 12


  • 2 tbsp olive oil

  • 1 medium onion, finely chopped

  • 4 cloves garlic, finely chopped

  • 2½ tsp ground chili powder

  • ¼ tsp ground paprika

  • ¼ tsp sea salt (or Himalayan salt)

  • 1 tsp ground black pepper

  • 1 pinch ground cayenne pepper

  • 1 cup ketchup, reduced-sugar

  • ¼ cup raw honey

  • 2 tbsp apple cider vinegar

  • 2 tbsp yellow mustard

  • 2 tbsp Worcestershire sauce

  • 1½ tsp liquid smoke (optional)


  1. Heat oil in medium nonstick skillet over medium-high heat.

  2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

  3. Add garlic; cook, stirring frequently, for 1 minute.

  4. Add chili powder, paprika, salt, pepper, and cayenne pepper; cook, stirring frequently, for 1 minute.

  5. Add ketchup, honey, vinegar, mustard, Worcestershire sauce, and liquid smoke (if desired); cook over low heat, stirring occasionally, for 30 minutes.

4. Pesto

Heres the perfect tasty recipe you can whip up in 5 minutes with just 5 recipes.

Serves: 8


  • 1.5 cups fresh basil, packed

  • 1/4 cup pine nuts

  • 1/4 cup grated parmesan

  • 6 tablespoons olive oil

  • 4 cloves garlic

  • 1/8 teaspoon sea salt (or more to taste)


Place all ingredients into a small food processor and process for about a minute, or until your basil has pureed.

5. Guacamole

If you are like me and love guacamole, you will love this homemade recipe that can be whipped up in only 5 minutes!

Serves: 4


  • 3 avocados

  • 1 1/2 teaspoons lemon juice (or lime, freshly squeezed)

  • 1/4 cup salsa

  • 2 teaspoons garlic powder

  • Optional: Chopped cilantro, chopped onion


  1. Cut the avocados in half, squeeze out the pit (just gently squeeze the outside of the avocado until the pit pops out), and scoop the flesh into a bowl.

  2. Add the lemon or lime juice, salsa, and garlic powder. Mash it together with a fork until you get the consistency you prefer.

  3. Add a pinch of salt and taste. If you can't taste the avocado much, add a bit more salt. If it's a little flat, dribble in a little more lemon or lime juice. If it's not spicy enough, add a little more salsa. Try more garlic powder to see how that changes it. Play with it and you will find your "ideal guacucamole balance point." This is the secret to excellent guacamole.

  4. Stir in cilantro and onion at the end if using. By the third time you make this recipe, you won't bother to measure—you'll just put the ingredients in and start tasting.

6. Hummus

If you are a fan of hummus, you will love this easy-to-make delicious recipe!

Serves: 4


  • 400g chickpeas, drained and rinsed (1 can = ca. 400g with liquid).

  • 2 tsp tahini paste

  • 1 garlic clove

  • ⅓ tsp cumin

  • ½ tsp salt

  • 3 tbsp olive oil

  • 2 tbsp lemon roughly quarter of a lemon

  • 1 tsp paprika powder (for garnish)


  1. Open the chickpeas and drain them using a sieve or colander. Save half the water, rinse the chickpeas and put them in a wide mixing bowl with the water.

  2. Crush the garlic and add it to the bowl, along with all the other ingredients (except the paprika powder).

  3. Use a hand blender to smooth it into a paste. If it’s too thick add a tiny drop of water. Go easy, you don’t want it runny.

  4. Sprinkle with paprika powder for a cool red garnish.

  5. Done, enjoy!

Feel inspired? Check out our top 10 simple snacks and use some of the sauces and condiments listed above to enhance the flavour!

To keep up to date with our latest blog posts click on the link above to subscribe.

For even more delicious snack ideas, sign up to our 90 day Transformation Plan and receive lifestyle management, workout plans, online classes and over 45 recipes with full cooking methods and ingredients.

Recent Posts

See All


bottom of page