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.
Mushrooms are a fabulous ingredient to have around for whenever in doubt about what to eat. They are like sponges, absorbing anything and everything that come their way. In this way, they are like tofu–their base flavor being indistinct and neutral enough to manipulate to your heart’s desire–to say nothing about their hearty, satisfying texture when cooked!
The following cooked mushroom mixture can be eaten alone, atop rice or in a tortilla wrap for a burrito-licious experience.
Spicy Pan Mushrooms
- 1 tsbp extra-virgin olive oil
- 1/2 medium white onion, julienned
- 1 red pepper, julienned
- 1/2 hot green pepper, diced
- 2 green onions, diced
- 2 garlic cloves, finely chopped
- Salt & pepper
- 3 Portabello mushroom tops, chopped
- 1/2 tsp tomato paste
- 1 large tomato, chopped
Add all ingredients (except for the garlic, tomato and tomato paste) to the pan with 1 tbsp olive oil.
Flip to coat all the veggies evenly with the oil.
And cook away.
When the veggies begin to soften, add the garlic.
And then the chopped tomato.
Next the tomato paste for some cohesiveness.
Mix and watch as the veggies reduce as they cook.
Once the fresh tomatoes are thoroughly cooked. Time to plate.
Spicy, juicy, perfection.