4 Delicious, Must Have Healthy Condiments

Written by Sheridan

November 15, 2016

You can make your meals as simple or as complicated as you like. Eating a real food diet is exciting when you can spruce up any meal with tasty, delicious and extra nourishing condiments.

Here are some of our absolute favourites that are easy to make too.


mayonnaiseMayonnaise is highly nutritious when it is made from high quality and pure ingredients – this means cold pressed oils and pastured, free range eggs. The beauty of mayonnaise is that it is 100% raw, which means all the nutrients in these foods remain intact – raw garlic, raw egg yolks, raw apple cider vinegar, lemon and unheated cold pressed oils. This is what you want.

Raw egg yolks in particular are one of the most nourishing foods on the planet, providing all fat soluble vitamins A, D, E and K, an abundance of antioxidants and a huge amount of choline which is essential for brain and liver health. I am not the typical nutritionist where I ditch the egg yolks and eat the whites only; I would choose the yolks over the whites any day. The whites of the egg do contain protein as well as small amounts of other vitamins and minerals. However we actually NEED the yolk to digest, absorb and metabolise most of these nutrients.

Here is a mayonnaise recipe using Changing Habits Inca Inchi Oil, which contains 46% omega fatty acids, though you can choose to replace it with other cold pressed oils.

Fermented vegetables

Fermented foodWhen vegetables are fermented, it increases the nutrient content of the food dramatically, as well as providing essential beneficial bacteria that your gut and your overall health require. All cultures around the world that continue to follow traditional practises include a fermented food in their diet, often with every meal. It is completely normal to them and it should be for us too.

It also adds an amazing flavour to your meals, plus if it’s fermented well it should never expire! 

If you’re interested in the history of fermentation and cultured foods, you can read more here as well as see how easy it is to make cultured vegetables in this video here.

Try some of these amazing simple recipes: 

Cultured golden beetroots 
Cultured vegetable medley
Cultured chilli beetroot and carrot


pestoPesto can turn any boring salad into something delicious and in fact very moreish. It is exceptionally cleansing due to the fresh herbs and contains many beneficial fats when you make it with a cold pressed oil. I will often base the pesto on coriander or parsley as they are powerful detoxifiers which bind heavy metals and other toxins as they pass through your digestive tract.

Experiment with these amazing simple recipes:

Nut free kale basil pesto
Garlic pesto
Basil pepita pesto


Liver pate

liver_pateI understand that for some people, the thought of eating liver can leave them feeling a bit queasy. However in my opinion, the benefits of liver far outstrip this. It contains all of the B vitamins which many of us are extremely deficient in, which results in several health problems.

Pate for some people is an introduction to eating liver. It can be served on seed crackers, vegetable sticks or as a side dish to accompany meals such as bacon and eggs.  Chris Kresser explains why liver is viewed as one of nature’s most potent superfood in this article.  

If you’re new to liver and pate then start off making these simple recipes. You might even surprise yourself.

Turmeric liver pate
Garlic and thyme pepper pate

Happy changing habits.

Sheridan Williamson
Changing Habits Nutritionist


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  1. Judi langham

    I signed up with Changing Habits a while ago and watched the first free video with 3 more to come with 10 days. I haven’t received any more, but I am confused as there are emails coming from fn academy which I have been deleting as I didn’t realize they were linked with you as well
    Can you please send me videos 2, 3, and 4 please.
    I am having trouble finding a lot of things on your page. I start reading and think I will come back to that and I can never find it again. Thank you. Judi Langham

    • Kayla-Changing Habits

      Hi Judi,
      We’re so sorry to hear this is happening and we apologise for the inconvenience, we are following this up for you now.

  2. Lynda R

    Having trouble tracking the Homemade Tomato sauce for the Hidden meatloaf in Week 2 ….Tuesday ….have looked in both recipe sections…..
    Maybe leave out some components of the Homemade BBQ sauce….??
    Thank you



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