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My top 4 lunch condiments

Tzatziki with ingredients in a bowl

Are you tired of the typical mustard sandwich for lunch? Are you running out of ideas for snacks? Here are four new condiments that you can include in your diet to make your lunch break exciting again!

How to use the condiments

  • Dip for raw, baked or broiled vegetables
  • Spread for whole wheat crackers, pita bread
  • Add in wraps, traditional sandwiches, bagel pita sandwiches, burgers
  • Combine with oil and vinegar and use as salad dressing
  • Sauce for beef, chicken, fish, seafood
  • Add to meat alternatives: tofu, beans, tempeh, eggs

My favourite condiments

Baba ganoush

This delicious Middle Eastern condiment is made with eggplant, tahini and lemon juice. Additional seasonings are sometimes added, such as: garlic, olive oil, mint, parsley, and a variety of spices. At first, many of us are hesitant to try an eggplant condiment, but I can assure you that you will be pleased!

My favourite lunch: Whole wheat pita with baba ganoush, falafel and your favourite vegetables


Made with yogurt, cucumber, garlic, lemon, and dill, this Mediterranean condiment always adds a refreshing taste to lunches. Make sure you buy tzatziki made with yogurt, and not sour cream. Try the greek yogurt tzatziki, it’s a new and tasty option!

My favourite lunch: Greek style chicken


The traditional hummus is made with chickpeas, tahini and lemon. Since there are many different varieties to try – roasted red pepper, roasted garlic, roasted onion – you are bound to find one that will make your taste buds tingle!

My favourite lunch: Whole-wheat sandwich with red pepper hummus, roasted red peppers, avocado and feta cheese


Pesto contains olive oil, pine nuts, parmesan, garlic and basil. It is one of my personal favourite condiments because it can be added to practically anything to enhance the flavour. Keep your portion size to 10 ml since it’s relatively high in calories.

My favourite lunch: Pesto, chicken, and grilled vegetables pasta

Make your own condiment

Here are a few links to articles my colleagues wrote about making your own healthy dips at home.

How do you use condiments in your cooking?

By Alyssa Fontaine, nutritionist

Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

My top 4 lunch condimentsis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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