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Condiments & Oils

Getting in the habit of cooking simple meals, such as steamed veggies with beans and grain, will save you time and energy. Instead of adding complicated sauces, create a condiment tray for your table so that you and your family/guests can personalize every meal. Rotating trays, often called Lazy Susans, are perfect for making condiments visible and accessible.

Here are some recommended condiments worthy of experimentation. Feel free to add your favorites, and use organic whenever possible. Look for those with minimal ingredients, additives, and processing.


Basic Spices

  1. Cinnamon

  2. Turmeric

  3. Garlic Powder


  1. Black pepper in a grinder

  2. Cayenne

  3. Paprika


  1. Gomasio

  2. Herbamare

  3. Sea Salt

Nuts & Seeds

  1. Nut butter: Tahini or almond

  2. Nuts: Pine or cashew

  3. Seeds: Pumpkin, flax, or sesame


  1. Agave nectar

  2. Honey

  3. Maple Syrup


  1. Extra virgin olive oil

  2. Flaxseed oil

  3. Toasted sesame oil


  1. Apple cider vinegar

  2. Umeboshi vinegar

  3. Balsamic vinegar


  1. Tamari soy sauce

  2. Hot sauces

  3. Tomato sauce


  1. Sea vegetables

  2. Nutritional yeast

  3. Mustard

Brandy Hickman, NBHWC

Brandy Hickman, Inspired Nutrition and Health Coach, leads sessions with authenticity and speaks from the heart. She shares her passions for mindfulness and spiritual connection in all aspects of life, from our food to our thoughts to our relationships.

Brandy helps women discover if their plates are too full OR just filled with things that don’t nurture, bring joy, and inspire them. She challenges women to have a different mindset and think differently about doing less and having more.


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