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!
- ¾ cup tomato paste (7 oz jar)
- 1 tablespoon white miso
- 2 tablespoons apple cider vinegar
- ¼ cup dates, pits removed (~4 medjool dates)*
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ¾ cup water, as needed for thinning
- 1/8 teaspoon of ground clove*
- 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.
- Store the ketchup in a class container in the fridge. Serve with veggie burgers, sweet potato fries, roasted veggies.
- 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.
- 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.
