Good news: you don't have to give up condiments just because you're trying out a healthy whole food plant-based diet! Condiments are the soul of the dining table; they make every meal more interesting, more flavorful, more fun. From basics like ketchup, to the more complex chutneys and dressings, condiments can really elevate the meal. And while yes, many condiments and sauces have plenty of of animals fats, added sugar, oils, and preservatives, you can still enjoy your favorite ones, with a WFPB twist!
WFPB Pantry Tip
Before we get into some of our favorite WFPB condiment recipes, here's a WFPB tip: get yourself some tahini and some liquid aminos for those nights where following a recipe isn't in the cards and you need a dash of flavor quick!
What the Heck are Liquid Aminos?
If you love soy sauce but want to cut back on the sodium, say hello to liquid aminos. Liquid aminos are liquid protein concentrates that are derived from soybeans. They contain essential and non-essential amino acids in naturally occurring amounts and they are salt-free, making this condiment the best low-sodium alternative for Tamari and soy sauce.
Why Tahini is a WFPB Eater's BFF
If you read tahini and think that's just an ingredient for hummus, think again! Natural tahini, made from 100 percent sesame seeds, is high in calcium, plant-based protein, and can be the base of delicious and super easy oil-free salad dressings: simply mix it with freshly-squeezed lemon and pour it over your salad for a tangy no-recipe finish.
4 Oil-Free Vegan Condiments Recipes to Jazz Up Your WFPB Diet
1. Homemade Salsa
Image and Recipe from The Vegan 8
Every kitchen needs a good recipe for quick, homemade salsa to dress up anything from vegan nachos and fajitas to your salad lunch. Not a lot of time to spare? This quick salsa recipe only takes ten minutes and blows the store-bought stuff out of the water!
2. Homemade Roasted Pepper Ketchup
Image and Recipe from Fried Dandelions
While store-bought ketchup is often high in refined sugar, this homemade ketchup (with a red pepper twist!) is full of vitamins and antioxidants. Trust me, this WFPB ketchup is set to become your new go-to condiment so bust out that air fryer and enjoy it with some air fried oil-free sweet potato fries.
3. Creamy Harissa Dressing
Image and Recipe from My Quiet Kitchen
This spicy oil-free dressing is a real Renaissance condiment — dress your salads, dip your potatoes, top your buddha bowls, and spread on sandwiches. And best of all? You only need five ingredients and five minutes to make it, and it lasts up to three days in the refrigerator.
4. Vegan Oil-free Pesto
Image and Recipe from Healthy Mid-Western Girl
Loving this dairy-free life but really missing pesto? I hear you! Pesto is delicious. But the good news is you don't have to miss out on this popular sauce just because you've gone WFPB. Case in point: this oil-free vegan pesto!
I Didn't Forget You, Mayo Lovers!
Never pass on your favorite condiment again when you try one or all of these 3 oil-free plant-based mayo recipes for spreading, dipping, and mixing.
No Time to Make Your Own WFPB Condiments? Get Them Delivered to Your Door Instead
Let's get down to brass tacks: a whole food plant-based diet, though definitely wonderful, can sometimes feel like a lot of work. You may just not have the time and energy to whip up your own healthy condiments all the time. That's OK! MamaSezz has your back. Get plant-based meal delivery from MamaSezz and get oil-free vegan condiments and sauces brought right to your door. How easy is that?
Rafaela Michailidou is a Vegan Lifestyle Coach, and a freelance health and wellness content writer, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies.