How to make natural ketchup for waste free living

by | Sep 13, 2022 | health, Little Green House, Permaculture, Sustainable Living, Vegan, Waste Free Living | 4 comments

If you are a lover of ketchup or know someone who is, this could be your recipe. This natural ketchup recipe takes 5 minutes or so to make. It tastes yummy and is healthy simultaneously, so there is no need for guilty feelings when serving this ketchup.

Waste free

Commercial ketchup can have hidden sugars, corn syrup and preservatives with lots of numbers. My general rule is that if I don’t understand the ingredients list, I don’t buy it.

Maple tree

Benefits

Natural ketchup has many benefits. This recipe uses Canadian maple syrup, but stevia or even molasses can be used to sweeten.

Pure maple syrup is tapped from a tree and is less processed than refined sugars. As a result, it is rich in antioxidants and minerals, including zinc which aids in boosting the immune system, manganese which aids in energy production and potassium which helps to maintain normal blood pressure. Also, maple syrup has a lower glycaemic index than refined sugars.

The recipes

There are two versions presented. The first version is for when you open the refrigerator, and there is no ketchup, and you need some fast food! This recipe is also great for kids who don’t enjoy intense flavours.

The second is the “foodie” version, taking a little longer and celebrating each flavour in the ketchup. Great to serve with nachos and elaborate sandwiches and burgers.

Organic tomatoes

Fast food natural ketchup

Ingredients:

  • 3 plum tomatoes with skin removed
  • 1 tsp raw apple cider vinegar
  • 1/8 tsp pink sea salt
  • 1 tsp of maple syrup
  • 1/8 tsp sweet paprika
  • ½ tsp of onion powder

1. Place a pot of water on the stove and bring it to a boil. Carefully place the tomatoes into the boiling water. Remove the tomatoes after 30 seconds or when the skin of the tomato begins to crinkle. Place them into iced water and then peel the skins.

2. Place all ingredients in a blender. I use a cup blender; it literally takes seconds to blend. Blend until smooth.

3. A quick taste test to decide if you need more salt or maple syrup. Adjust and serve.

The smooth texture is similar to commercial ketchup. Most kids can’t really taste the difference. Store the ketchup in a glass jar with an airtight lid in the refrigerator for one week. If I find that the ketchup was barely eaten after a few days, I throw it into a pasta sauce and make a new batch the next time I need it.

Permaculture kitchen

Natural goodness

Optional: If you have no fresh tomatoes, you can use 1 can of organic diced tomatoes. Drain the juice from the tomatoes. Draining the liquid keeps the ketchup a little thicker. Put juice aside for another recipe. Otherwise, dilute the juice with water and feed your favourite plants.

Foodie natural ketchup

Ingredients:

  • 4 – 6 fire roasted tomatoes
  • 2 roasted garlic cloves
  • 2 tsp raw apple cider vinegar
  • 1/2 tsp pink sea salt
  • 1 tbsp of maple syrup
  • 1/4 tsp sweet paprika
  • 2 tsp chopped fresh parsley
  • cracked black pepper to taste

Optional: 1 jalapeño chilli

1. Fire roast 4 – 6 medium tomatoes and 2 gloves of garlic by cooking over an open flame on a gas or charcoal grill. If I have a good crop of vine-ripened cherry tomatoes from our backyard farm, I happily use them for the ketchup. Cut them in half, throw them in the oven with a touch of salt, and roast until they start smelling sweet and brown on the edges.

Permaculture kitchen

Ready to serve!

2. Place all ingredients in a blender. Before I process the ketchup, I usually know the end result I’m looking for. I keep the sauce chunky for nachos and throw in a jalapeño chilli. This will only need a short whizz in the blender. If I am making roast potato chips, I may want a smoother version, so I blend the mixture slightly longer.

Once again, give your ketchup a taste. If you need to tweak the recipe for salt, extra sweetener or acidity, adjust a dash at a time and blend. Serve and enjoy!

4 Comments

  1. Harken's Headers

    A healthy ketchup is a good ketchup. I am still astonished by the amount of sugar that’s in everything along with all the other crap that’s put in food. That’s why I try to get as whole food plant based as possible and prefer making my own food.

    Reply
    • Lucy Legan

      Totally agree. Best thing about this ketchup is that it takes moments to make.

      Reply

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