Healthy Ketchup

 goodnesst - recipe - ketchup - homemade ketchup - Healthy ketchup - recipe - amelie van der aa

Ketchup is a staple in many homes. Some parents even consider it a true life-saver when dealing with their picky eaters. The truth is many kids will more easily eat their greens when dipped in ketchup.

On the flip side, ketchup is full of highly processed white sugar. In fact almost half the bottle is filled with it (yes, read that again and swallow).

The good news is that (almost) everything you can buy in store can be made in your own kitchen. And homemade = free of nasty stuff, which in my kitchen also means “free of refined sugar”.

Homemade ketchup, the easy way!

Some ketchup recipes call for fresh tomatoes, onions, and garlic to simmer for a few hours.

But because we’re busy parents looking for goodness without the sacrifice on our oh-so-precious time, this recipe is made with a few healthy yet “smart” ingredients.

Apart from organic passata and tomato puree, this ketchup recipe is made with apple cider vinegar, onion and garlic powder, and some pure honey or maple syrup (for a vegan version). Mix everything in a saucepan, turn on the heat and let simmer for about 15 minutes. That’s it!

This homemade ketchup is:

Healthy

Very easy to make

Made with 4 ingredients and a few spices

Can be made vegan if you replace the honey with maple syrup

Gluten-free, dairy-free

So much better than the commercial thing!

Why are tomatoes healthy?

The nutritional virtues of tomatoes are numerous, and especially the high content of lycopene was given a lot of attention more recently. This red carotene and powerful anti-oxidant is highly protective against certain cancers, heart diseases, cataracts, and macular degeneration. They are also very high in vitamin C, biotin, molybdenum and vitamin K, and of course fiber.

prep time:

5 minutes

Total time:

20 min

MAKES

1 small jar 

 goodnesst - recipe - ketchup - homemade ketchup - Healthy ketchup - recipe - amelie van der aa

Ingredients:

  1. ½ cup* (125 ml) organic passata

  2. 1/3 cup (6 tbsp.) tomato paste (concentrated puree)

  3. ¼ cup (50 ml) apple cider vinegar (start with a little less if you like it a bit less acid)

  4. 3 tbsp. honey (or maple syrup for vegan)

  5. ¼ cup (50 ml) purified water

  6. 1 tsp. onion powder

  7. ½ tsp. garlic powder

  8. Salt and black pepper to taste

*Unless stated differently, my recipes are measured with US measuring cups like these ones.

Directions:

  1. Put all ingredients in a pan and mix well.

  2. Bring to a boil, reduce and let simmer uncovered for 15 minutes minimum. The longer you let it simmer, the thicker the consistency.

Note: Thanks to the vinegar, this homemade ketchup will keep for a few weeks in your fridge, or a few months in your freezer.