In the kitchen with Kelley: Healthy honey mustard sauce

What child doesn’t like to dunk or drown his food in condiments, dressings, dips and sauces? And let’s face it; we adults dip and dunk and smother our food, too. We smother fries in ketchup, dunk chicken wings in ranch dressing, dredge chips through salsa and dip shrimp in cocktail sauce. We do so because the condiment, dressing, dip or sauce adds flavor to the food. But more often than not, we compromise our health by doing so — because most condiments are made with high fructose corn syrup (HFCS).

That’s problematic on a couple of levels. HFCS contributes greatly to our escalating obesity and diabetes epidemic. Additionally, because almost 100 percent of the U.S. corn crop is genetically modified, you are most likely adding a questionable GMO product to your otherwise healthy food.

For these reasons, and more, I try to be mindful of selecting healthy options when choosing foods and their accompaniments. And a lot of times, that means cooking from scratch. This honey mustard sauce is healthy, delicious and easy to prepare. And there’s a good chance you have all the required ingredients in your pantry.

This recipe features apple cider vinegar. Bob Livingston calls apple cider vinegar a “natural miracle worker.” He reported that it works as a digestive aid and a pain reliever and that it helps fight fat.

Healthy honey mustard sauce
Prep time: 
Total time: 
  • 1 tablespoon, plus 2 teaspoons mustard powder
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey
  • Sea salt, to taste
  1. In a small bowl, combine mustard powder with apple cider vinegar and mix well. It ought to be really thick.
  2. Let the mixture sit for 10 minutes, then add the honey and sea salt (a pinch, or more if you like), mix well and serve.



Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.