If you think that dollop of mayo makes no difference to your child’s healthy diet, think again.
Just a spoonful of ketchup helps the fish fingers go down? A squidge of brown sauce make bangers go with a bang? Kids’ condiments are big business, not least because they are often the difference between a child polishing his plate and leaving his dinner to the dog.
But how often do we parents stop and think about what actually goes into those squidgy, squeezy sauces so beloved of kids. One good reason is that they are used sparingly (or at least they are meant to be used sparingly!) But that doesn’t alter the fact that they may be packed to the hilt with the sort of additives we’d never allow near our children in an ideal world.
For instance, as a parent, you might be quite careful about choosing low-salt or low-sugar products for your family. So it could come as quite a surprise that the little swirl of sauce your kids put on top of their meal might make a big difference.
It’s tempting to think that because sauces and toppings are just a ‘bit on the side’ they don’t contribute much to the overall salt, sugar or fat levels. But typical servings can easily double the daily intakes, taking the overall picture well beyond recommended levels.
Just 20 grams, or four level teaspoons of a favourite brand of ketchup gives a third of the recommended daily maximum of salt for a three-year-old. But choose a different brand and you can halve that amount.
DID YOU KNOW?
There are low salt, low sugar and low fat versions of many products and it is worth switching to these options. But in truth, the impact of these sauces on a healthy diet depends on how much is used. If it is a teaspoon, or two, twice a week, it’s not worth worrying about. But if your child is regularly using 20g of a sauce (four level teaspoons) then simply cutting back to 15g or even 10g will improve matters.
High in salt and sugar, tomato sauce can be used in quite astounding amounts by some children. Experiment with salsa which is a rough-cut tomato condiment with little or no fat and much less sugar. It’s easy to make yourself by chopping up tomatoes with a little sweet pepper and some green coriander.
MAYONNAISE AND SALAD CREAM
These are the dressings with the highest amounts of fat. A 15g serving, or one level tablespoon, is two-thirds fat. Buy low-fat versions and mix half-and-half with plain yoghurt.
BROWN AND BBQ SAUCES
The main ingredients are tomato, vinegar or mustard and brown sauce originally included dates and tamarind. These sauces are just as high in sugar and salt as tomato ketchup.
SWEET DIPPING AND CHILLI SAUCE
They are, as the name implies, high in sugar (a tablespoon of sugar in every serving), and also high in salt (around one-fifth of an adult’s recommended daily amount per serving).
GRAVY GRANULES AND STOCK CUBES
These are high in salt. Reduced salt versions are an improvement but still have quite a lot of salt. To avoid mechanically recovered meat (the nasty bits and scraps which are shot-blasted off the bone) use vegetable stock. Ideally, make your gravy with just the meat juices and vegetable stock, adding fresh herbs such as rosemary, tarragon, or mixed Mediterranean herbs. Don’t add soya or Worcester sauce for flavour as these are high in salt.
READY MADE TOMATO PASTA SAUCE
This gives a portion of vegetables from the tomato content, but most recipes are high in salt. You can make your own tomato pasta sauce easily in about 10 minutes with fresh onions, herbs, tomato purée and canned tomatoes: both purée and canned tomatoes are generally salt-free.
READY-MADE CHEESE SAUCE
Again we are talking about high salt levels, and usually high fat as well. Cheese is high in fat and salt anyway so it is hard to get round. But if you use a low-fat, low-salt cheese to make your own sauce then you can significantly reduce the level. Or combine a ready-made cheese sauce half-and-half with low-fat yoghurt.
Whatever version you use, dried, canned or in a carton, it will be high in sugar and fat. You can use reduced fat and sugar versions or make up the powder with skimmed milk to improve things.
This is very high in sugar. For a special chocolate treat, try grating some high quality (at least 40 per cent) cocoa-solid chocolate onto the top of ice-cream or a pudding.
Just 20 grams, or four level teaspoons of a favourite brand of ketchup gives a third of the recommended daily maximum of salt for a three-year-old.
(makes 6-8 portions)
375g tomato purée/paste
400 ml water
6 tbsp sugar
7 tbsp vinegar
1 onion, chopped
1 stalk celery, chopped
2 tsps brown sugar
A pinch each of: cloves, cinnamon, basil, tarragon, and freshly ground black pepper
1 tsp molasses
Mix the first 6 ingredients in blender. Place in large saucepan on stove. Add the remaining ingredients to saucepan. Simmer over low to medium heat until reduced by half, stirring occasionally to prevent sticking. Let the sauce cool. Refrigerate in sealed sterilised bottles (sterilise in boiling water).
(makes 6-8 portions)
500 ml low-fat milk
10 tbsp sugar
1 tbsp cornstarch
1 tsp vanilla extract
Heat the milk in a small saucepan on medium-low until simmering. Whisk the sugar and cornstarch together. Add the egg to the sugar/cornstarch mix, and whisk until no lumps remain. Add the vanilla extract. Gradually stir the hot milk into the egg mixture. Return the whole mixture to the pan. Heat on medium, stirring constantly, until it has thickened.
(makes 2-4 portions)
2 spring onions, minced
1 garlic clove, finely minced
180g plain non-fat Greek-style yogurt
1 tbsp fresh mint leaves, chopped
2 tsp lemon juice
1 twist of the pepper mill
If preferred, lightly fry the garlic and onions, though this is not necessary and they are delicious when not cooked. Combine all the ingredients and refrigerate for 30 minutes to allow the flavours to meld. Serve over cooked meat, such as pork and apple burgers, lamb chops or grilled chicken, or as a topping for pancakes. Use mixed Mediterranean herbs instead of the mint and serve with fish or rice. Add grated low-fat cheese to the Mediterranean herb version for pasta sauce.