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Tomato

How to Make Homemade Ketchup (with unrefined sweeteners, antioxidant-rich)

February 10, 2014 by KimiHarris 9 Comments

How to make homemade ketchup
Sweetened with coconut sugar and maple syrup, this simple homemade ketchup is flavorful, gently sweetened, and a beautiful condiment to be served to kids and adults alike. Unlike most ketchup on the grocery store shelf, healthy, homemade versions of this popular condiment can actually be a beautiful part of your diet!

How much sugar we consume in a year (on average)

As part of our 21 steps to a nourishing diet, I’d love to challenge you to ditch highly sweetened ketchup (and other similar processed foods) and enjoy  healthy versions instead. While sugars in their natural forms can definitely be part of a traditional diet in moderation, many don’t realize how bombarded they are with sugar everyday. We’ve gone from consuming an average of 2 pounds of sugar a year, 200 years ago, to 152 pounds of sugar a year. That’s equal to 3 pounds per person every week!

One highly sweetened and popular condiment in the U.S. is tomato ketchup. It is delicious, but unfortunately is full of excess sugar, and most often, corn syrup as well. Thankfully, it’s very easy to make your own ketchup at home. The grand thing about making your own ketchup is that you can make it as sweet as you like! We feel this recipe is pretty sweet with only 4 tablespoons of unrefined sugar for the whole recipe. It’s also fun to make as you can vary the spices and the amounts of spices to taste with great results. It’s easily adaptable and forgiving to change.

My kids have been asking for ketchup to dip their homemade French fries and hamburgers in, and I was glad to whip this up for them.

Health Benefits of Tomato Paste

I make this using really high quality tomato paste, which actually has many health benefits (sources listed below).

  • It’s a concentrated source of the powerful antioxidant lycopene.
  • Tomato paste has been shown to have cardio health benefits
  • It helps prevent sunburn and is anti-aging. It’s a skin booster! (Antioxidants are amazing for preventing sunburn!).
  • It has multiple anticancer properties- especially against prostate cancer

All in all, I find this simple condiment a beautiful addition to a healthy diet, and just another example of how making your own versions of popular food items can turn unhealthy choices, into healthy ones!

Just a quick note about brands: I use Bionaturae’s organic tomato paste. It’s delicious and I appreciate that it’s in glass jars (no “tinny” taste). If you can’t find it locally, you can find it here at my affiliates Amazon and Vitacost. Truthfully, I’ve found it cheaper to buy online most of the time.

How to Make Homemade Ketchup (unrefined sweeteners, antioxidant-rich)
 
Author:
Kimi @ The Nourishing Gourmet
Prep time: 5 mins
Total time: 5 mins
Print
 
This is delicious as is, however, if you are missing a spice or two, don’t worry! Just play around with the ones you have on hand until it’s spiced to taste. You can also thin to desire. The ½ cup called for produces thick ketchup, so feel free to thin a little more, if you’d like. Makes 2 cups.
Ingredients
  • 2 tomato paste jars (7 ounces each)
  • 2 tablespoons each of pure maple syrup and coconut sugar
  • 1 ¼ teaspoon unrefined salt
  • ¼ teaspoon ground cinnamon
  • Generous pinch or two of each of ginger, allspice, cloves, nutmeg, cayenne pepper
  • 1 large garlic clove, peeled and put through a garlic press
  • ½ cup water
  • 2 tablespoons raw apple cider vinegar
  • 2-4 teaspoons yellow mustard (prepared or powder)
Instructions
  1. Combine all of the ingredients in a bowl and whisk well. Scrap into a jar, and cover tightly, Should keep 10-21 days refrigerated (based on other recipe recommendations). If you’d like to keep it for longer, freeze it!
3.2.2265

Sources:

  • http://www.nutraingredients-usa.com/Research/Antioxidant-rich-tomato-paste-shows-cardio-benefits-Study
  • http://www.dailymail.co.uk/health/article-2155595/Tomatoes-help-skin-young-protect-sunburn.html
  • http://online.wsj.com/news/articles/SB10001424127887323844804578531313972915362

Filed Under: Dairy Free, Gluten Free, Nutrient Dense Foods, Sides, Vegan, Vegetarian Tagged With: A Healthy Diet, Antioxidant Rich, Healthy, Healthy Diet, Ketchup, Make Ketchup, Tomato

Crockpot Spaghetti Sauce

July 27, 2009 by KimiHarris 24 Comments

ng_spaghetti
This do ahead sauce is perfect for busy weekends, weekdays, and for serving crowds. Because it’s long simmered, the flavors have plenty of time to meld together, creating a delicious meal when served over noodles. I love how easy it is to throw together!

…

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Filed Under: Dairy Free, Gluten Free, Main Dishes, Nourishing Frugal Recipes Tagged With: Dairy Free, Gluten Free, Nourishing Frugal Recipes, Pasta, Tomato

Moroccan Barbecue Sauce

April 10, 2009 by KimiHarris 6 Comments

ng_barbecuesauceThis super flavorful, tomato based barbecue sauce uses wonderful Moroccan spices for a new twist. Absolutely delicious! Elena wanted to eat it straight. We all thought that this would make a wonderful sauce for Sloppy Joe’s, and I will be trying it that way soon.

This recipe comes from The Garden Of Eating: A Produce-dominated Diet & Cookbook by Rachel Albert-Matesz and Don Matesz. You remember Rachel, she is the one who also wrote that fabulous “ice dream” cookbook which uses coconut milk (read my review for it here with a sample recipe). The Garden of Eating is her first book and is her take on Weston A Price’s research.

…

Read More

Filed Under: Dairy Free, Gluten Free, Nourishing Frugal Recipes Tagged With: Barbecue Sauce, Condiments, Dairy Free, Gluten Free, Nourishing Frugal Recipes, Tomato

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The information you find here at The Nourishing Gourmet is meant to help you become a better cook! This site is primarily for sharing family friendly recipes. It's not meant to give medical advice or to make any health claims on the prevention or curing of diseases.This site is only for informational and educational purposes. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. Also, any links to sponsors or affiliates (including Amazon) may give me a percentage of the sale or a pay per click. Thank you for supporting this site.

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