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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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February 20, 2008

Homemade Condiment Creations

By Worker Bee
205 Comments

Tomatoes – yep. Vinegar – seems fine. Sugar – wait, what? Even ketchup isn’t safe from the wrath of sugar.

Think you have to ditch the bottle – the condiment bottle that is – in order to avoid these hidden sugars? Not a chance, especially if you have the baseline kitchen skills necessary to whip up some of these homemade alternatives. Read on for simple Primal recipes for ketchup, mayonnaise, mustard, barbeque sauce and almond butter. Enjoy!

Ketchup

Ketchup

There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.

6 ounces tomato paste
2/3 cup apple cider vinegar
1/3 cup water
2 tbsp of your preferred sugar substitute (optional)
2 tbsp onions
2 cloves garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp pepper

Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.

Mayonnaise

Mayonnaise

If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!

2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil

Heat the egg yolks, lemon juice, water, and mustard in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.

Mustard

Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe

1/4 cup white or brown mustard seeds
1/4 cup red wine vinegar
1/4 cup dry red wine
1/2 cup dry mustard
2 tsp salt
1/4 tsp ground allspice
2 tbsp cold water

Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.

Faux Honey Mustard

This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!

1 cup mayonnaise (extra credit if you use your own homemade version!)
1/3 cup mustard (again, there’s no harm in using your own!)
2 tbsp lemon juice
1 packet sugar substitute or a bit of honey

Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.

Barbeque Sauce

Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe!

2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
1 small onion (minced)
1 clove garlic (minced)
1 6oz can tomato paste
1 tsp liquid smoke
1/2 cup apple cider vinegar
1/2 cup water
1/4 cup ketchup (again, use your homemade version!)
3 tbsp mustard
1 tbsp Worcestershire sauce
1 pinch ground cloves
1 pinch cinnamon
Hot sauce to taste (any variety is fine!)

If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.

Almond Butter

Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!

3 lbs raw, unsalted almonds

Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.

Share your favorite homemade condiment making tips and recipes in the comment boards!

erikadotnet, hexod.us, WordRidden, mightymightymatze, my amil, sproutgrrl Flickr Photos (CC)

Further Reading:

Choose Your Own Salad Adventure

Healthy Tastes Great Recipes!

FitSugar: Amazing Almond Butter Attributes

Sugar Shock: Heinz Wants Sweeter Tomatoes

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205 Comments on "Homemade Condiment Creations"

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Frank
Frank
8 years 7 months ago

Just printed it! Thanks for the suggestions. By the way, you can do other nut butters too. My all-time favorite is cashew.

Laura
Laura
3 years 10 months ago

You can use any nuts. Macadamia butter is fab!!! Follow same process as above just sub other nuts. Pumpkin/sunflower seeds work well too!

Huckleberry
8 years 7 months ago
There’s no need for any sugar in mustard! And I’d be careful of that recommendation for “sugar-free” cola in the barbecue sauce. First of all, colas that don’t contain sugar often contain high fructose corn syrup, to say nothing of their other ingredients. Also, per the sugar-substitute suggestions, I’m wary of all the fake sugars out there. Sugar is terrible for you, sure, but I’d rather eat unsweetened food than eat a very processed fake sugar that hasn’t been around long enough to see long-term effects. Or I’d rather use a little honey; it’s bad for you, but at least… Read more »
The Momma
The Momma
5 years 6 months ago

Splenda is really really bad for you.http://www.care2.com/news/member/562001472/269443

Amanda
Amanda
4 years 4 months ago

Honey isn’t bad for you.. it’s toxic to babies and toddlers.. that’s about it.

Molly
4 years 4 months ago

Honey isn’t toxic to babies and toddlers – they’ve found botulism in *some* samples of it in *tiny* amounts – so they recommend that you don’t give it to children under 1 here in Australia.

Sarah
Sarah
3 years 6 months ago

I am a major honey lover as a sweetener, but the warning for babies should be taken VERY seriously. Someone our family knows has a son who almost died due to botulism in honey and if he does survive, he is looking at a hard life from all the destruction that happened in his body!

Jennapher
Jennapher
3 years 6 months ago

There’s always fresh stevia leaves

Jen
Jen
3 years 2 months ago

Honey is not toxic to babies and toddlers, how could it be?

Beth
3 years 2 months ago

RAW unpasturized honey is what is bad for infants and toddlers

Summer Abdelghani
Summer Abdelghani
1 year 11 months ago

The concern is botulism spores. Raw honey is actually safer because pasteurizing the honey doesn’t kill the spores while raw honey has some defense mechanisms. Botulism is also found on fruits and vegetables, though, so unless you’re planning on not giving your child any of those things for the first year, I don’t really know what you could do. As for Sarah, 1. Was he under a year of age and 2. How do they know it was the honey and not some produce?

Traci
Traci
4 years 4 months ago
Xylitol is a real sugar made from beets and other dark fruits and vegetables. It’s all natural, and it’s not bad for you like cane sugar is. If you ever use it, however, be sure not to get xylitol made from corn. If that’s all that is available, it’s okay, but it’s better to use the one from beets, etc. I’ve been doing a diet recently that cuts out all sugar, and the only sugar you can have is xylitol. I can’t even have honey. I lost six lbs in the first week. I’m up to 10 lbs now, and… Read more »
Sam
Sam
4 years 2 months ago

Xylitol can cause gastrointestinal distress. It’s also far from calorie-free, it has 2/3 the calories of sugar. So it’s less, but not none. I highly recommend Stevia. If you use it in small quantities, it doesn’t leave a nasty taste, and it’s truly natural. Just be sure to get pure stevia and not a mix like Truvia.

sam
sam
4 years 2 months ago

“Xylitol is a real sugar made from beets” Good to know they found another use for MSG.

Jules07052
Jules07052
3 years 5 months ago

I think that Xylitol is made from birch wood…not beets.

Sarah
Sarah
3 years 10 days ago

Honey is not bad for you. It is a natural sugar, and has a lot of great health benefits. The natural sugar in honey does not cause you to gain weight, yet it does not cause you to lose weight, either. It does not mess with your blood sugars as drastically as white sugar does. My nutritionist highly recommends honey or agave to use a sweetener. Our pediatrician has told us that once children are over the age of 1, honey is pretty safe for them.

Tim
Tim
2 years 4 months ago

You could also use Zevia Cola, which taste exactly the same but uses Stevia leaf extract instead of sugar. Plus it contains natural fiber.

sarena
8 years 7 months ago

I love this nut butter recipe which I created. I have made many combos but this is my fav:
1 c chop walnuts, 1 c chop pecans, 1/3 c flax seeds
whirl/process/scrape and enjoy

I also make my own mayo–
1 egg with juice of 1/2-1 lemon, pinch salt, 1 spoon
stoneground natural mustard (no sweeteners in it–usually use Eden or westbrae), 1 c EVO (I find no prob with it)

Thanks for your recipes. Will give em a try!

Cheri
Cheri
8 years 7 months ago

Huckleberry –

The mustard recipe doesn’t call for sugar.

Sugar free cola never has HFCS, otherwise they wouldn’t be able to call it sugar free.

I sort of agree with your sugar substitute comment. Though, I haven’t seen any studies to suggest Splenda is bad. Have you? Sweet things rarely are a part of my diet, but if a certain recipe calls for sugar I’d take a packet of splenda over a cup of sugar any day…

Grok
7 years 3 months ago

“animals have shown that sucralose can cause problems. These include an enlarged liver and kidneys, reduced growth rate, decreased red blood cell count and decreased fetal body weights”

http://serendip.brynmawr.edu/biology/b103/f05/web2/skoff.html

There’s more. Follow the links to find the original studies. Splenda likely lobbied it’s way into your mouth with big bucks.

I read somewhere else the side effects are more likely to happen in people with healthy GI tracts ( like primal people).

Mary Anne
Mary Anne
6 years 2 months ago

I understand there were virtually no studies on the effects of Splenda on humans before it was approved. Splenda is higher on the glycemic index that refined sugar. nuf said.

If you must have sweet a pinch of Stevia powder or a drop of Stevia liquid goes a long way.

The Momma
The Momma
5 years 6 months ago

Lets try this again, shall we? Having issues with the enter button here 😐

Splenda is really really bad for you:
http://www.care2.com/news/member/562001472/269443

If you must use a sugar substitute, stick with xylitol or REAL stevia, not truvia, the mfrs add a bunch of crap to it so they can patent it and copyright it. Can’t really patent a plant.

EG
EG
4 years 4 months ago

Powdered Splenda has maltitol in it, which is best avoided. However, pure liquid sucralose (the sweet stuff in Splenda) is available online and it tastes great. A very little bit goes a long way and it is harmless, unlike Aspartame and some other artificial sweeteners.

Rachel
Rachel
8 years 7 months ago

ooh! i’m actually excited to try this! but i gotta say, giving up my ketchup… you might have to fight me for it.

Mary Anne
Mary Anne
6 years 2 months ago

See Nourishing Traditions cookbook for a really GREAT ketchup recipe.

KB
KB
8 years 7 months ago
Real Mayonnaise never has sugar in it! So there is not need to take it out. That creamy stuff labelled ‘slad dressing’ that looks like mayonnaise does have sugar which is one one many reasons to avoid it. And why do you say not to use extra-virgin olive oil? I thought “pure” olive oil was super-processed oil? I use a mix of cold-pressed almond oil and a French extra-virgin olive oil so that the olive oil taste is not too strong, but it can be made with all extra virgin olive oil if you like the taste.
Kristi
Kristi
5 years 10 months ago

****Even HELLMANN’S Mayonnaise now has added SUGAR to there ingredients!!!!!! And I’m not talking about the light mayo, which you expect sugar to show up in. It’s in Hellmann’s regular mayo. I’m not disappointed, I’m mad. You see why I came searching for recipes for mayo today. Atkins dieters will have their diets screwed up until they check the label, but who would think to check Hellmann’s? Ugghhh.

Christel Krahe
Christel Krahe
4 years 5 months ago

I too just called Hellmans about all the sugar in their mayo, I am really upset by it, may just have to start making my own BUT not with receipes like these. For some reason people think if it says nosugar in, it isnt sweet, not so! It JUST means they put this G A B A G E!!!! artificial sweetner, shameno any company who USES IT!!!!!!!!!!!!

JW
JW
4 years 8 months ago

Also, most mayonnaise is made using vegetable oil instead of olive oil.

Denise
Denise
4 years 5 days ago

My mother taught me how to make mayonnaise when I was a kid. My paternal grand-mother, who was French, taught her. They recipe has been in our family for generations. Even my grand-father made mayonnaise. There was never any store-bought stuff in our house. We always used extra virgin olive oil, and we always used apple cider vinegar instead of lemon juice. It was sooo good 🙂

The first time I had Miracle Whip, I felt like I needed to wipe my tongue off… waaaaaay too sweet for me *shiver*

Verna
3 years 6 months ago

Would you be willing to share the family recipe, please?

Jules07052
Jules07052
3 years 5 months ago

I use walnut oil in my mayo. Yum.

Jessica
Jessica
8 years 7 months ago

I’m a little concerned about the use of sugar substitute.

I think it’s better to adjust to the natural taste of food than to add unnatural substitutes. There is some data out there that supports the idea that the brain gets confused between the apparent ingestion of calories yet no carbohydrate to metabolize. It turns out, you’re not really doing yourself any favours since you tend to eat the “saved” calories later on.

Aaron
8 years 7 months ago

You guys are hardcore! The sugar substitutes seem to be just a small part of a couple recipes. If you don’t like them, don’t use ’em.

I took the EVOO non-recommendation to mean that EVOO is too good/expensive to be used in mayo – that is, you lose the nuances of the taste of EVOO when it is used in an amalgamation like mayo. I have heard other people suggest things to this effect in the past.

Aaron
8 years 7 months ago

We’ll be doing a full length blog post on sugar substitutes soon. Stay tuned!

Walter
Walter
8 years 7 months ago

These are great. Sometimes you just have to have these condiments, but hate using store bought stuff. Finally, some better options. Thanks.

surplusj
8 years 7 months ago

Diet cola? Really? That seems so antithetical to everything this website is about.

And also, most storebought mustard is unsweetened and sugar- (and calorie-) free.

But really. Sugar-free cola is pretty much diet cola, no? Chemical grossness.

Huckleberry
8 years 7 months ago

Unless I misread it, the first time I looked at the mustard recipe it called for a small amount of sugar. Did I misread it? Was it edited?

Jerry
Jerry
8 years 7 months ago

Thanks for this article, great stuff.

Huckleberry
8 years 7 months ago

Okay, now I’m confusing myself by mixing up words. I actually meant the mayonnaise recipe, not the mustard one, but it also now doesn’t have sugar listed. I thought the first time I read it it had a small amount. Did it previously and was it edited out?

Aaron
8 years 7 months ago

The small amount of sugar was cut out of the mayo recipe even though it was only 1/2 tsp (literally only about 8 calories directly from sugar for the whole lot of mayo) just to avoid any confusion. There never was any sugar in the mustard recipe.

Walter
Walter
8 years 7 months ago

surplusj –

Give ’em a break. They aren’t suggesting you suck down diet sodas every day. That certainly could mess with your system. They are giving you an alternative bbq sauce that you would probably use a couple of tablespoons of tops once in a blue moon. These things are matters of degrees and life is all about compromises. Again, if you don’t like it don’t include it – no biggie.

surplusj
8 years 7 months ago

Walter – I only object so strongly because it’s so random and unnecessary. There are plenty of ways to make bbq sauce (or buy it!) without tons of sugar *or* a diet coke. If the whole point is healthier alternatives, why offer one up with needless crap?

Seth
Seth
5 years 5 months ago

Hey man, you have a barbecue sauce recipe that doesn’t have sugar OR diet soda, I’d love to hear it.

You definitely need something sweet to balance the vinegar (we’re definitely talking about pulled, vinegar-based, NC-style, barbecue here – not the gooey, also-sweetened, KC style) and for anyone eliminating sugars or watching GI effects, diet coke is really the only readily-available alternative.

Denise
Denise
4 years 5 days ago

You could try using a few dried prunes to sweeten the bbq sauce. They are nice and sweet, and they work well with spices.

Jacqui
Jacqui
2 years 8 months ago

I tried recipe using dates as the sweetener. Added ample sweetness (BBQ sauce is supposed to be savoury remember) and also added a subtle new underlying flavour. To anyone panicking about making something without sugar or sugar substitute, try dates!

Donna
Donna
8 years 7 months ago

I love mustard, i always season chicken, meat with mustard and red pepper before cooking,, it really flavors it up!

Sara
Sara
8 years 7 months ago

I think you are kind of over-reacting too, surplusj. I too think it is a little out of the ordinary for Mark’s Daily Apple. But in the bigger context of things it is but a small part that is pretty harmless in my estimation.

Aaron
8 years 7 months ago

Thanks for the comment, Donna! Mustard and spices can do wonders to pep up a boring old dish without any additional calories whatsoever.

Aaron
8 years 7 months ago

I definitely see where you are coming from, surplusj. We’ve got a new Worker Bee working for us at MDA that is still in training.

You’re right that a few points weren’t spot on with our usual diet suggestions, or could at least be a cause of some confusion. But I think the message of finding sensible alternatives for often times not-so-sensible staples of the American diet was solid. I’m going to make a few amendments to avoid any further confusion. Thanks for the feedback, everyone!

Migraineur
8 years 7 months ago
My experience is that EVOO mayonnaise tastes bitter. I did read somewhere that this is because of the high-speed blending in the food processor or blender. It is possible, but time-consuming and kind of boring (or maybe I mean “zen”), to make mayonnaise with a bowl and whisk, and it may be less bitter that way. I’m only saying what I’ve heard – I haven’t tried it myself yet. re: sweeteners. I almost never use artificial sweeteners, and when I do I always cut the amount the original recipe calls for in half (or even less). If that gets me… Read more »
surplusj
8 years 7 months ago

I didn’t mean to attack anyone, especially not a new Worker Bee. I’m all for flexibility. The diet cola just seemed unnecessary, and why waste junk food where you can’t even taste it?

Donna
Donna
8 years 7 months ago

You’re welcome Aaron,
Fish is also great seasoned that way to cook. I learned to season my food that way growing up in Louisiana, red pepper is a big deal down there,(spicy!) Bon’Apetite’

Tom Orlando
Tom Orlando
8 years 7 months ago
I have a very successful recipe for rice milk (my wife is lactose intolerant.) Simmer a cup of brown rice in two cups good water with about 1/2 tsp of sea salt for 25 minutes. Put the cooked rice (with any water left) into a powerful blender (like a Vitamix), and add 2 more cups good water. Start blender on medium and add about two tbls olive oil, about 1/2 tsp of soy lecithin, about 2 tbls honey and a squirt of vanilla. Increase blender speed to high until the emulsion takes hold and run until the blend is smooth.… Read more »
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[…] versus nuts themselves, it’s your choice. However, be sure to select nut butter (I recommend almond butter) without added ingredients, especially added sugars. And, again, I’d favor raw and organic over […]

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[…] Homemade Condiment Creations […]

Gryndyl
Gryndyl
7 years 11 months ago

Although the recipe description mentions a diet sods being used to sweeten the barbecue source there does not seem to be any mention of diet soda in the actual recipe.

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Chef Rachel
7 years 4 months ago

Once again I’m impressed with the great looking pictures and the way you simplify making real foods for people.

When I made mayo with EVOO my students and their family members had trouble getting past the greenish color and grassy taste. I assume that’s why you recommend olive oil but not EV olive oil for your mayo. I’ve never tried it the way you make it w/lightly cooked eggs. Will try when I run out of what I have in the fridge.

Bonnie G
Bonnie G
4 years 4 months ago

Could you please tell me, what is EVOO? I’m experimenting with making my own mayonnaise and have tried combining different oils (avocado, walnut, coconut) with the olive oil because the olive oil taste was too strong. I would like to know about EVOO. Thanks!

~heather~
~heather~
4 years 4 months ago

EVOO – extra virgin olive oil

~heather~
~heather~
4 years 4 months ago

and try using olive oil that is listed as Light Tasting — I use a combo of light tasting olive oil and avocado oil following Melissa Joulwan’s recipe on theclothesmakethegirl.com (http://www.theclothesmakethegirl.com/2010/06/03/the-secret-to-homemade-mayo-patience/)

jean
jean
2 years 30 days ago

She has the best ever mayo, I make it a couple of times a week for years now. Light OO and some refined organic coconut oil, two pastured eggs, lemon juice, ACV, lots of turmeric and some dry mustard. In a food processor. Yum.

Bonnie G
Bonnie G
4 years 4 months ago

OK. EVOO is extra virgin olive oil. I just figured it out for myself. I’m new to this site and have to get used to the acronyms.

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Lars
Lars
6 years 9 months ago

Yes, I don’t see the diet soda in the barbecue sauce recipe as well. I was going to leave it out anyway.

Frank
6 years 9 months ago

Thanks for these alternatives! I stumbled across them just after talking about looking for alternatives. . .

How long will these recipes keep in the refrigerator?

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[…] of this, I searched for recipes online and decided I would make my own mayonnaise and pickles. I bought all the ingredients last night and spent the entire morning preparing the […]

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6 years 8 months ago

[…] days ago, I attempted making mayonnaise…twice!  It was an epic failure. I followed the recipe posted on Mark’s Daily Apple and had my mother overlooking my every move. It is a difficult […]

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taihuibabe
6 years 5 months ago
Jeez, have any of you tried the recipes or do you just want to bitch about the theoretical ingredients? I tried the ketchup recipe tonight. It’s a good start, but I hate cloves, so next time I’ll leave them out and add a pinch of cayenne instead. Not enough to be hot, but just to enhance the flavor. I also thought the recipe as written was a little too sweet and watery, so I think I’ll leave the water & sugar out and add 1/4 cup of apple juice, instead. Either that or cook the mixture down a bit. Simmering… Read more »
Kate
Kate
3 years 1 month ago

I just tried the ketchup recipe, and also find it very watery. Haven’t tasted it yet, but thanks for the suggestion to simmer it down. Helpful.

jengatron
jengatron
6 years 4 months ago

Why is there a jug of canola oil in the mayonnaise picture?

Rob Lewis
Rob Lewis
6 years 4 months ago

I think the “Diet Soda” in the BBQ sauce was a joke…

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[…] limit salt intake. Vinegar is debatable paleo – certainly you can’t have balsamic, but I usually try to stick to apple cider vinegar (particularly organic with lots of stuff floating around in it, which I drink a couple tbsp of in warm water with cayenne pepper to ward off colds). Mustard I eat Maille Dijon Originale or any other brand you can find locally without sugar (nothing in the commissary). Make your own condiments recipes here […]

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[…] Homemade Condiment Creations […]

Misty
6 years 2 months ago

Great looking condiments Mark! I feel so good about using my own homemade mayo and dressings. No more soybean oil when I want the decadent blue cheese or ranch dressings! It’s amazing how incredibly easy it is to make too. I use whey in my mayo it helps extend the shelf life!

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[…] 1 cup mayonnaise […]

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