Vegetable oil based Spreads

Mayonnaise is a smooth and creamy sauce made by mixing oil, egg yolk, and vinegar or lemon juice. While traditional recipes do not include milk, some variations and commercial brands might add milk or milk products to alter the texture or flavor.

1. Primary ingredient: Look for mayonnaise made with heart-healthy oils like olive or avocado oil, which provide beneficial monounsaturated fats.

2. Fat Content: Regular mayonnaise has 90-100 calories and 10 grams of fat per tablespoon. For fewer calories, try light or reduced-fat versions.

3. Additives: Avoid mayo made with too many additives like stabilizer, emulsifiers, and more. 4. Sugar Content:  Avoid mayonnaises where sugar is listed among the top five ingredients. 5. Sodium content: Aim for less than 100 milligrams of sodium per tablespoon.

Opt for Mayonnaise that is made with healthier oils, with less number of synthetic additives and low sugar content.

Sweetened nut butters

Coming SoonSweetened nut butters, such as almond, peanut, or cashew butter, can be a tasty and convenient spread, but the added sugars and oils can diminish their nutritional benefits. Choosing the right type of nut butter can help you enjoy the flavor without sacrificing health.

1. Sugar Content: Many sweetened nut butters contain added sugars, which can increase your calorie intake without adding nutritional value. Look for options with less than 3g of added sugar per serving, or opt for unsweetened versions if possible.

2. Healthy Fats: Nut butters are naturally high in fats, but these are primarily heart-healthy unsaturated fats. Ensure that the fat content comes from the nuts themselves rather than added oils, and look for options with minimal or no hydrogenated oils.

3. Protein Content: Nut butters are a good source of protein, which helps to keep you full and satisfied. Look for spreads that offer at least 6g of protein per serving to ensure you’re getting a good nutritional boost.

4. Artificial Additives: Some sweetened nut butters contain artificial flavorings, preservatives, or stabilizers. Choose nut butters with a clean ingredient list, focusing on natural ingredients like nuts, a small amount of natural sweetener, and possibly a touch of salt.

5. Added Oils: Many commercial nut butters add palm oil or other oils to improve texture. While small amounts may be harmless, try to choose products with no added oils or those made with healthier oils, like coconut or sunflower oil.

6. Fiber: Nut butters, particularly those made from whole nuts, can be a decent source of fiber. Aim for at least 2g of fiber per serving, which can aid digestion and help keep you fuller for longer.

When choosing sweetened nut butters, prioritize options with low sugar and a focus on natural ingredients. Look for products rich in healthy fats and protein, without unnecessary additives or unhealthy oils. By opting for cleaner, more natural nut butters, you can enjoy a delicious spread that offers nutritional benefits.

Baking powder/soda

Baking powder and baking soda are common leavening agents used in baking to help doughs and batters rise. While they play a crucial role in creating light and fluffy textures in baked goods, it’s important to be mindful of their composition and usage for both taste and health reasons.

1. Sodium Content: Both baking soda (sodium bicarbonate) and baking powder can be high in sodium. Excess sodium intake can contribute to high blood pressure and other health issues. If you’re watching your sodium intake, consider using low-sodium baking powder or reducing the amount used in recipes where possible.

2. Aluminum-Free Options: Some baking powders contain aluminum compounds, which can leave a metallic aftertaste in baked goods. Opt for aluminum-free baking powder to avoid this issue and ensure a cleaner taste.

3. Leavening Power: Baking soda is a more powerful leavening agent than baking powder, but it requires an acidic ingredient (like yogurt, vinegar, or lemon juice) to activate. Baking powder, on the other hand, contains both an acid and a base, making it self-activating. Be mindful of the correct proportions for each to avoid a bitter taste or improper rising.

4. Freshness: Baking powder and baking soda can lose their potency over time, affecting the rise of baked goods. Check the expiration date or test their effectiveness by mixing a small amount with vinegar (for baking soda) or water (for baking powder) to see if it fizzes.

5. Substitutions: While baking powder and baking soda serve similar purposes, they are not directly interchangeable. If you need to substitute, a general rule is to use about 1 teaspoon of baking powder for every ¼ teaspoon of baking soda, but the recipe’s acid content must be adjusted accordingly.

When using baking powder or baking soda, be mindful of sodium content and freshness to ensure your baked goods rise properly without excessive sodium intake. Opt for aluminum-free baking powders for a cleaner taste, and carefully manage proportions to achieve the right balance in your recipes.