Wednesday, September 18, 2013

Basic Ketchup - SCD Legal and Paleo

I'm the kind of girl who likes a little french fry with her ketchup.  And while the days of potatoes are over I find I can't quit ketchup quite so easily.  Not only is it delicious as ketchup on burgers but it's also an essential building block for a lot of my favorite things.  And by favorite things I mean barbecue sauce.  And baked beans.  And even a lot of Chinese food.

Store bought ketchup's been around a long time.  But for a long time ketchup was made at home from fresh tomatoes.  I love that scene from that old Doris Day movie The Thrill of it All when she ends up sitting in a bucket of tomatoes while making and bottling homemade ketchup.  Totally something I would do.

These days I make my own kethcup at home.  The stuff I grew up eating, and most of the store bought stuff, has sweeteners, additives, and flavorings that I either can't have or am chewsing to eschew.  Get it?  I crack myself up!

So this recipe is for a basic ketchup.  You can eat it with fries of any variety.  Try Butternut Squash fries or Parsnip fries.  You can use it on a burger.  Or you can use it in place of store bought ketchup in any recipe that calls for it.

A few tips, cook this on low/medium low heat or you'll end up with a tomato geyser in your kitchen since the mixture is so thick.  And wear an apron or you might end up getting tomato all over your new shirt because you forgot that tomato sauces spatter.  I'm not saying that happened to me or anything.  I'm just saying you might wanna be careful.

And the basic recipe calls for salt and honey to taste.  Each can of tomato sauce, or any canned tomato product really, can vary in flavor.  Once you have the mixture combined and all of the spices added you'll need to taste the mixture and decide if you want to add any salt or honey.  I've had batches that needed neither and some that needed quite a bit to reach that flavor that I love in a good store bought product.  So use your tastebuds here to make what you like.

And now to address the elephant in the room......

This recipe calls for canned tomato sauce and canned tomato paste.  Anything in a can is currently listed as "not allowed" on the Specific Carbohydrate Diet.  Here's my take on this.  I have no idea why canned foods would be prohibited.  I'm sure there was a reason when the rule was invented.  But I don't feel that it's a modern view of canned foods.  That being said you do need to watch out for a few things when using canned foods.  

First, make sure there are no additives or spices added to the food.  If you're using a canned bean, make sure you rinse it throughly of it's brine before using.  BPA free cans are a must.  It can take some research to find them but I feel better about not consuming it.  And in all cases, the white lined cans have better tasting contents that the tin lined cans.  Period.

But if you still don't feel comfortable with canned tomato products you can make the below recipe using fresh tomatoes that are cooked thoroughly and then blended.  And then cooked again in the saucepan with the spices until the desired consistency is reached.
Now on to the recipe!

Basic Ketchup
Makes 2 Cups
  • 1 15oz can of tomato sauce (no spices or salt added) - I like Muir Glen
  • 1 6 oz can of tomato paste (no spices or salt added) - I like Muir Glen
  • 1 TBSP of apple cider vinegar
  • 3/4 TSP garlic powder
  • 1/4 TSP onion powder
  • 1/4 TSP allspice
  • 1/8 TSP ground cloves
  • salt to taste
  • honey to taste

  • Combine all of the ingredients through the cloves in a saucepan and stir well to combine.
  • Cook the mixture over low/medium low heat for about 10 minutes until the mixture comes together and the desired consistency is reached.
  • Taste the ketchup and add salt or honey as desired.
  • Allow the ketchup to cool.  Use immediately or store in an airtight container in the refrigerator for a week.  This can also be frozen for up to 3 months.

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  1. Did you mean one 6 oz can of tomato paste? the link is to 6oz but you have 15oz down

    1. Absolutely! Thanks for catching that typo. It should read "6 oz can of tomato paste". I've updated the recipe above to reflect the change. Thanks!