Adding a little extra flavor to a meal doesn’t have to mean adding a bunch of fatty or sugary bullshit (GET OUT, KETCHUP AND RANCH). Here is a great staple to include in any summertime meal. Also to include in any wintertime meal. Just include this when you eat things.

The first thing we have to do is choose a base for this tasty, sweet, salty, savory, delicious condiment. Let’s explore our options:

Mayonnaise = high in fat, high in calories, low in protein

0% Greek Yogurt = low in fat, low in calories, high in protein

This is an easy decision, right? We’re gonna make this mayo with Greek Yogurt cause it is the shit and way mo betta for you. Here are all of the things you need to make this:

• 1 and 1/2 cup 0% Greek yogurt
• 1 largo onion (can be red, yellow, vidalia, all of them work)
• 1 teaspoon honey
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon

All of these are approximations; do you love cinnamon? Add a little more. Here are the very complicated directions:

1. Chop the onion; you can either do small dice or long slices; I like something in between, like a 1-inch slice
2. Caramelize the onion (sauté it low so it sweats and creates moisture, then turn the heat up and stir frequently until they are a caramel brown color).
3. Let the onions cool, so you don’t get a soupy mess.
4. Mix all of the ingredients together.

That’s it! You just made something! And it’s supergood for you, and can add protein AND flavor to any meal. Here are some of my favorite uses:

• As a sweet potato topping
• As a filler for collard green wraps with chicken and sweet potato and veggies (recipe coming soooooon…)
• As a topping for turkey burgers with kale and whole wheat toast
• Added to ANY SANDWICH
• As a raw veggie dip, or topped onto roasted veggies
• Top it on plain old boring chicken breast to make life exciting again
• Add berries to it and eat it as a snack

The fact that it’s sweet AND savory makes it really versatile. And it takes almost no time to make so you might as well just TRY it, because most store-bought condiments are packed with sugar and/or sodium and/or fat and all kinds of preservatives and aren’t nearly as flavorful. This is one of those low-risk high-reward scenarios. Just make it.