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Wednesday, April 7, 2010

Healthy Ketchup-gluten free and homemade...

There is a point to making this stuff homemade. So, let’s talk about ketchup. To say that ketchup is contributing to the childhood obesity issue may be a stretch for some, but did you know that a one tbs serving of ketchup has equivalent to one of those little white packets of sugar in it?
How often do you watch kids (and adults for that matter) pour this stuff on! Cha-ching--sugar packet, cha-ching--sugar packet, until there are nine packets worth of sugar on the plate!
Ok—but who doesn’t love ketchup–right? It’s the blanket to a hot dog, the slather to a hamburger, the (some would say odd) addition to eggs, and—really, isn’t the French Fry just the vehicle to eat the ketchup?
So, ever on a quest to be able to enjoy foods with intent (meaning, no frivolous foods, and having purpose of nutrition to contribute to our overall wellness), I had to find a way to make ketchup healthy. This recipe is 11-year old approved.

  • One 28-ounce can tomato puree (no sodium or additives)
  • 2 tbs red wine vinegar
  • 2 tbs molasses
  • 2 tbs brown sugar (not packed)
  • 1 tsp salt dissolved in,
  • ¼ cup warm water
Bring all ingredients together and whisk in a bowl. Put in a jar, and that is it! It is best the next day, but you can use it right away if you want.

Here are my stats on it– shows Heinz nutritional info as for a 1 tbs serving:
• Calories- 15
• Sodium 190mg
• Sugars 4g

Mine comes in at, for 1 tbs serving: (I use this fantastic recipe calculator to find out nutritional info for my recipe creations.)
• 8 calories
• 90 mg sodium
• 1.5 sugars

Plus do I need to mention all the other nutrients added from the molasses and tomato?
So the benefit to taking the time to make your own is that you are getting all the great nutrition from tomatoes (lycopene), molasses (too many to list), and there is no high-fructose nothing, or outrageous sodium to worry about. Plus, this ketchup is the base for so many things—BBQ, its an ingredient in a great teriyaki sauce, salad dressings…the list goes on!

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