Ready to take my Condiment Challenge? Open up your fridge. 

Go ahead.

I dare you.

I bet your fridge door is lined with condiments, right?

Take a looksy at some of those ingredients. Sugar, High Fructose Corn Syrup, etc…the list goes on and on.

So, I’m challenging all of you to give up processed condiments for an entire month. Since I can’t eat most packaged condiments (aside from a few that are listed below) I know you can do this.  If I can do it – YOU CAN too!


I announced on Facebook that I’m hosting this Condiment Challenge where my readers and fans will forgo their processed condiments for an entire month! Anyone can enter to win – I am picking 4 lucky winners.

To enter, type your ‘Clean Condiment Recipe’ in the comment section of this post.  Your recipe can be anything from soup to salad to oatmeal and cookies- anything you’d like BUT it cannot contain processed condiments. Below are the only condiments allowed.

So, go ahead and leave me a comment with your full recipe below. I’ll be picking 4 lucky winners on May 31st to win 4 amazing prizes from Frontier Organic Spices. You can tweet and share this on Facebook for extra credit!

‘Clean’ Condiments Allowed:

-Spices without added sugar
-Dried Herbs
-Fresh Herbs
-Fresh Salsa (without added sugar)
-Organic Apple Cider Vinegar
-Homemade guacamole
-Extra Virgin Olive Oil
-Coconut Oil
-Flax Oil
-Hempseed Oil

I bet you’ll be feeling a lot better by the end of May by removing processed condiments from your meals! Looking forward to seeing your condiment-free recipes below.

Good luck!!

And if you’re looking for a few new snack ideas, check out my latest snacks in Glamour Magazine: Skinny Snack Ideas to Try This Week

#1 Best-Selling Cookbook

Over 200 vegetarian recipes free of gluten, dairy, soy, sugar, eggs, peanuts, corn and other inflammatory foods.

Order Your Copy
Previous Post Cream of Carrot Soup with Almond Crouton...
Next Post Dairy-Free Strawberry Cilantro Coconut S...
  • Share


      1. I’m sorry, I checked every post that had to do with this, from April 27 forward… again… twice, today. Still can’t find it. So I guess I’ll never know. Thanks for responding to my question, though. Congrats to the four who won!

      2. Sorry you don’t see it Karen; the winners already received their gifts. It was announced on Facebook; have a great weekend!

  1. This recipe has been adapted from one I found on
    I am new to this journey. I have a son who is allergic to soy and egg whites, two daughters that have developed food sensitivities to corn, and dairy and I can not have sugar, or artificial sweeteners (except stevia). This is a staple in our home. My family of seven eats it with fresh cut fruit. It always gets devoured! No leftovers with this one!

    cookie dough dip
    1 1/2 cups organic chick peas (drained and rinsed. 1 15oz can)
    1/8 tsp salt
    1/8 heaping tsp baking soda
    2 tsp organic pure vanilla extract
    1/4 cup nut butter (we use organic almond butter)
    1/4 cup unsweetened original almond milk
    3 Tbsp stevia (its the only sweetener I can have. You can use honey or agave if you prefer)
    1 fresh banana
    Put all items in a food processor and blend until smooth. (I use my ninja blender and it works fine.)
    Serve with sliced fruit and dip away! Our family favorite is sliced apples.

  2. Salad:
    Large bowl of mixed greens (spinach and arugula usually.)
    Feta or Gorgonzola (omit for vegan.)
    Red Onions (sliced thin.)
    Pecans and/or Almonds (raw or lightly toasted.)
    Dried Apple Chips (organic.)

    Olive Oil
    Apple Cider Vinegar
    Ground Mustard Seeds
    Garlic (minced)
    Salt/Pepper (to taste)

    Combine Salad ingredients, then lightly drizzle with dressing. An amazing summer time (vegetarian) salad! Though you could also add citrus or balsamic marinated chicken.

  3. I have been stumped as what to enter for this, as I make my own condiments, so they are all ‘clean’ to begin with.

    A favorite ‘recipe’ using these is my own for ‘Tortilla Pie’

    Lightly grease an 8″ springform pan with coconut oil.
    Place an 8″ tortilla in the bottom.
    Cover with shredded jack cheese
    Add another tortilla
    Cover with a thin layer of homemade salsa
    Another tortilla
    Thin layer of homemade guac
    Another tortilla
    Jack cheese

    Bake until heated through (about 35 mins at 350)

    Top with more jack cheese and bake an additional 10 mins.

    Allow to cool for 10 mins.

    Place on a plate and remove side/ring of pan.

    Cut into wedges & serve with additional salsa, guac and/or sour cream

  4. Our condiments of choice are pesto and pesto.

    Greens pesto is made with whatever greens we have in the garden, currently spinach, kale, swiss chard, onion tops, garlic tops, oregano, basil, thyme. Blend in food processor with extra virgin olive oil, either fresh parm or pecorino romano cheese, and soaked almonds, sunflower seeds, pumpkin seeds,or pistachios, mineral salt to taste. If we need a salad dressing, we use a base of the pesto, plus a little more oil, balsamic vinegar, and water.

    We have a calamanda orange tree that is still producing tiny sour oranges, and I turn them into a fruit pesto with blackberries from the neighbor’s field (fighting with the goats to get at them) or blueberries from the local farmer’s market. I blend them with coconut oil, soaked almonds or pecans, goat cheese, and sometimes a little (or a lot) of habanero just to keep things interesting. Great spread for gluten free pancakes or waffles.

  5. Love your work Amie! I am still following and finding your episodes on veria .

    My basic go to forage fruit that can be used as a base for many different condiments and dishes
    I steam and pit foraged loquats and date palms from my trees. I do not combine them. I am lucky enough to forage them at different times of the year which gives me a great fruit base to use all year long as well as plenty to give to friends and family.
    Tons of Vitamin C amongst other beneficial vitamins and minerals.
    I blend the fruits in my blender as my starter base for many different sauces.
    My son and I created an Asian flare by adding organic coconut oil ,five spice, dried red pepper flakes.He marinated chicken breasts for 4 hours and then made shish ka bob alternating the chicken , fresh pineapple chunks, cherry tomatoes and green pepper slices. Placed on grill and everyone went wild over them. A simple elegant side dish of amaranth ,cilantro,olive oil, garlic and roasted peppers.
    This can be used as a marinade for any meat or as abse for any casserole, grain veggie or bean dish.
    If you like sweet and sour add a bit of honey the last few minutes of cooking.
    If you prefer savory add turmeric for better digestion and inflammations and a splash of tamari.
    As a cold dish use sauce with apple cider vinegar , olive oil sliced red onions, greens, avocado, sea salt, cracked pepper .
    If you do not have a loquat or date palm tree any good fruit can be substituted as your base. Peaches and nectarines would be delish. I also steam and freeze cranberries ( when on sale during the holiday’s) to use as a condiment to make similar but different sauces and dishes.
    Your choices are limitless when starting with a really delsih seasonal fruit .
    Ty Ty

  6. One of my favorite things to use is Nutritional Yeast.
    Simple salad (chopped zucchini, shredded carrots, chopped celery)…. add generous amt. of organic EVO, sprinkle heavily with Nutritional Yeast and salt to taste with Sea Salt…..stir and enjoy!!

    Another way I like to use it is on air-popped popcorn. Instead of using butter – use melted coconut oil and sprinkle with Nutritional Yeast and Sea Salt……delicious and healthy!!!

  7. Mix equal portions of organic cumin powder with organic coriander seed powder and perhaps a little natural salt to taste. This can be sprinkled on almost anything to give your taste buds a “WOW!” experience. You can also make a paste to spread by adding a little olive oil and/or sesame oil and spread it on your sandwich. It goes amazingly well with cheese, peanut butter (without the oil) and any vegetarian sandwich. It can be sprinkled on salad, veggies, potatoes, rice or pasta. Enjoy! Please write to Aunt Sareen’s if you like this recipe.

  8. My delightful breakfast of choice:
    Home made protein riched granola with fresh home made raw organic almond milk.

    Recipe for Granola
    2 cups raw organic almonds (soaked overnight drained then coarsely chopped)
    1 cup raw organic walnuts (soaked overnight drained then coarsely chopped)
    1 cup raw organic pumpkin seeds
    1 cup raw organic sunflower seeds
    1 cup dried organic coconut flakes
    1 1/2 cups organic raisins
    1 medium size apple cored & chopped in small thin slices
    1 1/3 cup organic virgin coconut oil
    1 1/2 cup organic agave nectar
    1 Tbspn organic powdered cinnamon
    2/3 Tbspn organic fine ground sea salt

    Mix all ingredients thoroughly in a big bowl. Lay about 1/4 inch layer packed
    on ea dehydrator liner sheet until the mixture is used up. Set dehydrator to 125 degrees F. Dehydrate for 12 hrs. When done you eat it as ease or in fresh made almond milk. Store used granola in the refrigerator for later use.

    Recipe for almond milk

    2 cups raw organic almond ( soaked overnight )
    24 oz bottled mineral or purified water

    Drain almonds and place in a blender, using 8 oz of water, blend almond and water at high speed for 2 mins. Using a nut milking bag squeeze the almond to separate milk from the pulp into a large bowl. Rinse the blender & pour the almond milk back in adding the rest of the water. You may add a little bit of organic agave nectar if desired. Chill almond milk for refreshing taste.

    1. YAY….granola WITHOUT OATS!!! People with celiac will be greatful for this recipe!! Thank you!!

  9. Ingredients:

    2 Tbsp vegetable oil (I use coconut).
    1 medium onion diced
    1 stalk celery sliced
    2 large carrots sliced
    3 medium red potoes cubed
    2 (15 oz.) cans of cannelini beans or great northern beans
    1 large garlic clove minced
    1 quart vegetable broth
    1 bay leaf
    1 tsp. oregano dried or fresh and minced
    1 tsp salt (I use Himalayan pink salt crystals).
    1 bunch rainbow chard roughly chopped
    ground pepper
    2 Tbsp. flat leaf parsley minced

    Heat the oil in a Dutch oven or similar type pot over high heat for a couple of minutes.

    Add the onion, celery and carrot and brown, stirring occasionally.

    Once the vegetables have caramelized after about 6 minutes, add the potatoes, garlic, vegetable broth, bay leaf, salt and oregano.

    When soup comes to a boil, reduce the heat to medium.

    Cook about 10 minutes until the potatoes and carrots are just tender.

    Then stir in the rainbow chard and continue to cook about 5 minutes until it is also just tender.

    Add the beans including the liquid and cook 5 more minutes until heated through.

    Season with ground pepper and any additional salt to taste.

    Stir in parsley before serving.

    Serves approximately four.

    Goes well with rice and/or bread.

  10. For breakfast have Oatmeal Cinnamon Porridge & Sultanas with a dash of coconut oil.

    I like the old fashioned oats as they have a fuller flavour and are healthier. You can eat this as a raw meal or make it into regular porridge. Since they take longer to cook, I often soak them overnight.


    1/3 cup old fashioned oats (rolled oats can be used)
    1 cup water
    2 Tbsp sultanas
    Pinch of salt
    1/2 – 1 tsp cinnamon
    1 tsp honey
    1 Tbsp coconut oil

    Directions Uncooked:

    1. Put oatmeal, water and sultanas in a cereal bowl.
    2. Let them sit over night.
    3. In the morning add a little salt, melted coconut and cinnamon.
    4. Enjoy your simple already made breakfast.

    Directions Cooked:

    1. Put oatmeal, water and sultanas in a saucepan.
    2. Let them sit over night; if you can.
    3. In the morning add a little salt.
    4. Bring to a boil then turn heat down and simmer, stirring frequently till thick, adding more water if necessary.

    Done this way, it is as fast as quick cooking oats and the bonus is the sultanas are plump and juicy.

    1. Pour into a cereal bowl.
    2. On top put coconut oil and honey, then sprinkle cinnamon.
    3. Eat your warm oatmeal porridge.

    If you did not get around to soaking overnight: Simply put oatmeal, water and sultanas in a saucepan, bring to a boil, turn heat down and simmer, stirring frequently till thick, adding more water if necessary. Serve with extras on top.

    Makes: 1 serving

    Read more: