A condiment should never derail a diet, but many of us don’t know when to stop dipping, because serving sizes are never that clean cut. That’s why I’ve put together this simple homemade ketchup that you can whip up without laboring over the stove, risking your fries going frigid.
This simplified homemade ketchup, though an accompaniment, deserves a post of its own, only because it replaces an otherwise sugar and salt-intense alternative, which we could all do without. But, truth be told, many of us can’t – ketchup is a side piece to many of our favorite grub. What’s a burger without it? Subpar. Hotdog? Meh. While living in Germany, I remember dousing everything I ate for the first 2 or 3 months in an ocean of ketchup, because I felt like there wasn’t enough oomph to anything I ate. Once I got used to the simpler palette, I no longer needed the ketchup overdose to be satisfied, but I still love the taste and have always wanted to recreate a healthier version of it. However, if I’m going to make ketchup myself, it sure as hell better be easy as 1,2,3. And it is!
So here it goes. And, for the sake of all that glows, this is the dish on ketchup’s most salient component.
Tomatoes: are an abundant source of antioxidants (especially lycopene, which is enhanced by slight heating) protecting against prostate, cervical, stomach, pharynx, oesophageal, breast and mouth cancers, reduce LDL (bad) cholesterol and tryglycerides in the blood, are a rich source of vitamin C, vitamin A, vitamin K, potassium and iron, counter the effects of cigarette smoke with its coumaric acid and chlorogenic acid content, improve vision, keep the gut healthy, lower hypertension, alleviate diabetes, contribute to healthy sin, prevent urinary tract infections, and prevent gallstones.
So, yeah. Tomatoes are no joke. Keep dipping…
Homemade Vegan Ketchup
- 1 cup tomato paste
- 1 tbsp maple syrup (or agave)
- 1/4 tsp mustard
- 1 tbsp apple cider vinegar
- 1/2 tsp sea salt
- 1/4 cup water
Combine all ingredients and mix until smooth. Easy as 1,2,3.
Serve in a small dipping bowl or cup.
And serve with just about anything, but most notably – fries.
No proper recipe needed here. Simply cut 1-2 sweet potatoes into sticks, season with salt and pepper, coat with olive oil, and bake in the oven at 375 degrees for approximately 25 minutes, or until they are soft on the inside and crispy on the outside. Before cooking, you can also season them with garlic powder, cinnamon, cumin, or any other spice that tickles your fancy.
When magic happens.
On a hot day, when you are looking for something light and refreshing, skip cooking your vegetables and eat them raw.
Cooking strips away a lot of the nutrients and enzymes inherent in vegetables. Albeit still healthy, cooked vegetables oftentimes don’t reach the nutritional prowess of their raw counterparts. Indeed, there are some vegetables that can actually be more beneficial when cooked, such as tomatoes and other red vegetables, which have higher levels of the antioxidant lycopene when cooked. This article outlines research surrounding this topic well.
Regardless, eating vegetables raw is sometimes a huge pain—too much chewing, rough texture, etc. A good trick to softening raw vegetables and making them easier and more enjoyable to chew is to marinade them in a flavorful sauce and soak them overnight.
In this recipe, the apple cider vinegar and lemon break down and soften the texture of the zucchini and the olive oil moistens and smoothens. The dill is a pop of freshness!
- 1 large zucchini (or 2 medium)
- 2 cloves of garlic, chopped
- 1/4 cup fresh dill, chopped
- juice of half a lemon
- 1/3 cup apple cider vinegar
- 1/2 tsp salt and pepper, each
- 1/3 cup olive oil
As thinly as possible, slice the zucchini, lengthwise.
Assemble the rest of the ingredients—so few!
Chop the garlic.
With a dash of salt, begin to smash the garlic, so it becomes a paste. We don’t want chunks lying around in this dish, since it’s raw.
Chop the dill.
Squeeze the lemon.
And ad the apple cider vinegar.
Salt and pepper…
Pour the mixture atop the zucchini.
Drizzle the olive oil on top.
Place in the refrigerator overnight or for a few hours to let the flavors marry and soften the zucchini.
The next day, serve: