A Condemnation of Condiments

A revelation in calorie counting was that adding mayonaisse to a sandwich adds around 100 calories.

Mustard adds 9. Ketchup rounds out the trio of classic american picnic toppings, at 15 calories.

 But, really, those are our options? They're fine, but there's not much going on. Fat, pickled tomatoes, and well, mustard. We Can Do Better!

With a little sauce-making know how, it's easy to create very low calorie sauces to replace the age old American condiments.


My top four currently are Bernaise, Beef Curry, Chicken Herb, and a spicy Srirachi Cheddar.

Mmm, holy moly, I made my first cream sauce from scratch! Butter, flour, milk. I was going for a cheddar nacho sauce, so I added 4 oz of mild chedder, a bit of salt and pepper, and Sriracha hot sauce to taste. D-lish. 45 calories per tablespoon. It's a condiment, not a dish! 720 calories per cup!


flour 28 calories
butter 102 calories
milk 110 calories
cheese  480
= 720 calories (=1 cup=16 tablespoons)
1 tablespoon=45 calories

Ingredients are
1 tablespoon flour
1 tablespoon butter
1 cup milk

4 oz grated cheeze.

Melt butter on low heat. add flour and quickly whisk. As long as the heat's low enough and you stir immediately, you should get a uniform paste, no lumps. Add 1/8th of the milk, a splash. Whisk until smooth. then add another 1/8th. Mix again. Once smooth, add 1/4 of the milk, stir again.you should have a sauce rather than a paste by this point. Add half the remaining milk, whisk, and then add the rest of the milk.




Toss a pinch of salt in, and several generous twists of salt. Stir.




Add 1/3 of the cheese, stir until the cheese is melted and the sauce is uniform.

Add another third, repeat, and add the rest. Once it's all melted and uniform, taste. It should be beginning to taste awesome. Grab your favorite hotsauce and go to town. Slowly. Like, maybe half a teaspoon. Whisk in, dip in a spoon, withdraw, blow on it! to cool the sauce, and then taste. If it's not yet completely awesome, add more and try again.

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