Healthy Ketchup

I admit it, I am a ketchup lover. Growing up, I used to put ketchup on almost everything. It was my go-to condiment. Over the past few years, I still used ketchup here and there—but my condiments of choice have become baba ghanoush, mustard, and avocado. I have noticed that my palate has changed, and ketchup now tastes ultra-salty and extra sweet. Even the natural, organic ketchups made without high fructose corn syrup (probably another good reason to limit or avoid some kinds of ketchups) taste a bit too sweet to me!

I recently fixed up a batch of purple sweet potato burgers and sweet potato fries and thought to myself, “hmm this could use some ketchup!” So I searched healthy ketchup on the web. Most recipes that came up called for maple syrup as the sweetener, still an added sugar in my books. So, off to the kitchen I went!

This healthy ketchup is made with no added sugars, just whole foods. It’s sweetened with dates and slightly salty from the miso paste. A touch of clove to add a bit of sweet spice (inspired by Annie’s Ketchup). Garlic and onion powder to make it savory. This ketchup is a delightful and welcomed addition to my whole-foods recipe collection. I hope you enjoy it too!

Healthy Ketchup (no added sugar)
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  1. ¾ cup tomato paste (7 oz jar)
  2. 1 tablespoon white miso
  3. 2 tablespoons apple cider vinegar
  4. ¼ cup dates, pits removed (~4 medjool dates)*
  5. 1 teaspoon onion powder
  6. ½ teaspoon garlic powder
  7. ¾ cup water, as needed for thinning
  8. 1/8 teaspoon of ground clove*
  1. Combine all the ingredients into a high-speed blender. Start with less water for a thicker ketchup, and add up to ¾ cup for a thinner ketchup. Blend until smooth.
  2. Store the ketchup in a class container in the fridge. Serve with veggie burgers, sweet potato fries, roasted veggies.
  1. If your dates are not soft and blender not overly strong, you may find it helpful to soak the dates in hot water for about 30 minutes.
  2. If you are not a fan of clove, either omit the clove or start with 1/16 of a teaspoon or omit the clove. The clove taste, in my opinion, settles a bit by day two.
Kristina DeMuth