Condiments go healthy & organic: hold the trans fats and preservatives—but not the mayo! Natural condiments add zest and zing to foods without compromising good nutrition

Mayonnaise and mustard make almost anything taste better. But if you're slathering your hormone-free hot dog with neon-yellow mustard, or drenching your organic baby greens with fatty salad dressing, we've got news for you: A whole new crop of healthful, organic condiments can add flavor and nutrition to your meals--without the pesticide residues, preservatives, sugar, artificial flavors and trans fats found in conventional condiments.

Made with high-quality ingredients, organic versions of your favorite sauces and spreads are a far cry from the foil packets of mustard and ketchup. Most condiments have an artisanal twist--and health benefits. Salsa, mustard, ketchup and vinegar add zing to foods, with few calories and no fat. And when mayonnaise and salad dressings are made with healthful oils, they're a source of nutrition--not empty calories.

Try some of the following favorites. You'll agree that we've come a long way from ballpark mustard!

Ketchup

The name comes from the Chinese "ke-tsiap," a pickled fish sauce similar to Worcestershire or soy sauce. The tomato-based version we know was introduced to the United States by H.J. Heinz Company in 1875, where it met with immediate success. Loaded with cancer-fighting lycopene, this condiment is one of the most healthful around. Organic versions are free of preservatives and lower in sugar than conventional brands.

Five-star choices: *****

Muir Glen Organic Ketchup; Tree of Life Organic Ketchup; Annie's Organic Ketchup

Salsa

The earliest salsa--a fiery combination of chiles, tomatoes and other spices--can be traced to the ancient Aztecs, Mayans and Incas. Like ketchup, salsa is also rich in lycopene and is a spicy, fat-free way to add excitement to cooked beans, steamed veggies or grilled meat. Organic versions come in a wide variety of flavors, from mild to superspicy, and may be laced with beans, corn, chipotle chiles, olives, and even persimmons.

Five-star choices: *****

Muir Glen Chipotle Salsa; Muir Glen Garlic Cilantro Salsa; Amy's Kitchen Organic Black Bean and Corn Salsa; La Vigne Persimmon Salsa

Mayonnaise

This creamy, rich condiment--perfected by the French--has long been vilified for its high fat content. But when it's done right, mayonnaise is more than a high-fat indulgence. Organic varieties are free of sugar and preservatives, and use good-for-you olive, canola or flax oils. Some are high in omega-3 fatty acids that have been shown to boost heart health, relieve mild depression and fight inflammation. Artisanal versions are enhanced with garlic, mustard and other flavors, and egg-free vegan versions are available as well.

Five-star choices: *****

Spectrum Organic Olive Oil Mayonnaise; Spectrum Artisan Wasabi Mayonnaise; Spectrum Omega-3 Mayonnaise with Flax Oil

Salad Dressing

The earliest salad dressings--used by the ancient Romans and Greeks--were simple mixtures of oil, vinegar and herbs. Creamy, mayonnaise-based dressings came later and probably originated in France. Like mayonnaise, salad dressing has long been maligned. But a well-formulated dressing can be a healthful addition to your bowl of organic baby greens. Organic dressings are free of trans fats, preservatives, sugars and thickeners, and are made with healthful olive, canola or flax oils. They're also great drizzled over cooked veggies, or used as marinades for meat and fish.

Five-star choices: *****

Spectrum Organic Omega-3 Salad Dressings (try Pomegranate Chipotle, Asian Ginger or Vegan Caesar); Seeds of Change Organic Roasted Red Pepper Vinaigrette; Annie's Organic Papaya Poppyseed

Mustard

Recipes for a paste made of ground mustard seed, vinegar and spices can be traced back to 42 AD; when a mustard maker in Dijon, France, substituted verjuice (an acidic juice from unripe grapes) for vinegar, mustard secured its place in history. And rightly so: A well-formulated mustard has a complex flavor that can enhance meat, fish and vegetable dishes, and provide a backdrop for divine salad dressings. Organic mustards are free of sugar, preservatives and added sulfites; whole-grain varieties contain bits of whole mustard seed for added texture and pungent flavor.

Five-star choices: *****

Delouis Organic Dijon Mustard; Delouis Organic Whole Grain Mustard; True Natural Taste Organic Creamy White Mustard

Olive Oil

Olive oil dates back to 5000 BC, in the eastern part of the Mediterranean, and was a highly treasured commodity for thousands of years. Today, olive oil is still treasured for its nutritional benefits. Rich in monounsaturated fats, olive oil lowers LDL ("bad") cholesterol levels and protects against heart disease. Organic olive oils are superior in color and aroma, and are flavorful enough to stand alone as a dressing for salads.

Five-star choices: *****

Napa Valley Naturals Organic Olive Oil; Spectrum Organic Olive Oil; McEvoy Ranch Organic Olive Oil

Vinegar

After olive oil, vinegar is one of the oldest condiments; one of the earliest references is from the fifth century BC, when Hippocrates recommended its medicinal powers. Even now, folk medicine claims that vinegar--especially apple cider vinegar--can aid digestion, prevent infection, increase metabolism and boost immunity. Organic vinegars are free of added sulfites, and come in many flavors.