Super Fast Paleo Ketchup

The next recipe for our Wok Wednesday journey calls for ketchup, which is no big deal, but most ketchups have high-fructose corn syrup, just like the one sitting in my fridge right now. My goal is to adapt all of the WW recipes for my paleo lifestyle, and so far the task has been fairly easy. Stir-fries are always pretty healthy and with a few tweaks here and there I think I can manage to paleo-tize all of the recipes. I even found a way around all the rice by making some stir-fried cauliflower rice. A few people have already tried it and gave two thumbs up- give it a go too!

Ketchup is a funny creature, you either love it or hate it. I am in the middle where I only like it on French fries but really prefer mayonnaise and mustard, or malt vinegar on my fries.  Now that French fry munchings are few and very far between for me, there is no need for ketchup in my diet, until now with the WW recipe coming up next week.  I kept this ketchup very basic leaving out the ususal essence of allspice, cloves, and onions as I wanted the tomato flavor to shine.  To intensify the tomato flavor I used Dutch processed cocoa powder (old cooking secret), apple cider vinegar, a pinch of mustard powder, and this…

Yup, baby food. “Just prunes” by plum organics is a great base for getting sweetness into the ketchup without having to use a ton of added sugar.  Sure it’s still carbs, but a nice way to decrease all the extra sugar that sneaks up into our daily meals.  I am using the natural sweetness of the prunes plus a smidge of honey to round out the sauce.  I find the baby food has a smooth texture which is what you want in a ketchup. Don’t get me wrong, if I had all day and a bunch of fresh produce I would be making my own ketchup, but I just don’t have that amount of time- and my guess is that you don’t either.

Play around with this ketchup to find your perfect balance of ketchup heaven. Like, wouldn’t ginger-pear be nice, especially for Asian dishes?  I’m also thinking of taking it a step further and creating a banged up BBQ sauce. Boo-yeah!

Super Fast Paleo Ketchup
Author: 
Recipe type: condiment
Prep time: 
Total time: 
Serves: 4 ounces
 
Slightly tangy and sweet ketchup.
Ingredients
  • 3.5 ounce packet "just prunes" organic baby food
  • 2½ Tbs. organic, no salt added, tomato paste
  • ¾ tsp. apple cider vinegar
  • ¼ tsp. Dutch processed cocoa powder
  • scant ⅛ tsp. mustard powder
  • 2-3 pinches sea salt
  • 1 tsp. honey
  • 1 Tbs. water
Instructions
  1. In a small jar, mix all ingredients until smooth.
  2. Store in the refrigerator up to 2 weeks.
Notes
If your are strict paleo, leave out the honey.

13 Comments

  1. Posted June 6, 2012 at 8:31 AM | Permalink

    I’ve never made my own ketchup but this looks like a great recipe. My husband and I are both lifetime WW members, but have also gone the low carb route this past year. I always end up doing what feels right for my body, and lose weight doing it. Focusing on REAL food, keeping away from processed….focusing on eliminating the white sugar/white flour from my diet and eating as much fresh produce as possible. High protein/low carb works well for me.

    We are fortunate that our Publix grocery stores carry their Greenwise organics (store brand) and their ketchup doesn’t have the high fructose corn syrup. Also our Whole Foods has one. But this recipe looks easy and doable, and I can’t wait to try it!! Thanks for sharing. 😉

    • Robin Sue
      Posted June 6, 2012 at 8:38 AM | Permalink

      Yes like you, I feel so much better removing grains and sugar from my diet (if I do have a little cheat- I notice!)
      Enjoy the ketchup recipe and have fun experimenting with various flavors!
      Robin Sue

  2. Posted June 6, 2012 at 11:50 AM | Permalink

    sounds delicious! and i love that you used baby food…awesome 🙂

  3. Posted June 6, 2012 at 1:09 PM | Permalink

    Love this. i have been on an anti HFCS band wagon for a very long time. It is amazing what all it is in. I make mine with raspberries to add the sweet, need to give the prunes a shot sometime. Terrific post

    • Robin Sue
      Posted June 7, 2012 at 10:57 AM | Permalink

      Dave, raspberries sound wonderful. Years ago I had a book on how to make ketchup- there really are so many varitations, and Heinz has us believing that there is only one!!

  4. sharon
    Posted June 6, 2012 at 3:59 PM | Permalink

    You could go a step further and call this “High Fiber Paleo Ketchup” =) Looks uber simple, and I love it!
    ~Sharon

    • Robin Sue
      Posted June 7, 2012 at 10:55 AM | Permalink

      Sharon, that IS funny!! Yup “regular” ketchup;)

  5. Kallie S.
    Posted June 6, 2012 at 6:26 PM | Permalink

    These Plum Organics and the Ella’s Kitchen organic baby foods are life savers for the on-the-go, reduced carb dieter. They are made of all fruits and/or veggies with no preservatives. They can be stashed in a purse or bag and grabbed when you need a little snack. I eat them all the time, but sometimes I do have to explain why a mommy of zero is carrying around baby food. 🙂

    • Robin Sue
      Posted June 7, 2012 at 10:53 AM | Permalink

      I hear about so many people using them as quick recovery meals after a workout too- good stuff!

  6. jenn
    Posted June 6, 2012 at 7:18 PM | Permalink

    so stoked that you took this on! now i’ll have something to put on my burger this weekend. if you get the BBQ dialed in, let us know!

  7. Posted June 8, 2012 at 6:52 AM | Permalink

    Very creative Robin Sue – almost makes me wish I was a big ketchup fan.

  8. Ashley
    Posted June 18, 2013 at 2:43 PM | Permalink

    Hello! I know this is a rather late comment, but I was curious if it was possible to preserve this through canning. I have a garden and always grow my own tomatoes and so I’m always looking for ways to preserve them and I’ve recently gotten into canning, so I was curious. I figure I could make perhaps half a pint and keep it in the jar in the pantry until I need it (though truth be told, I don’t use ketchup very much). Thank you for your help! 🙂

    • Robin Sue
      Posted June 18, 2013 at 5:48 PM | Permalink

      Let me ask a pro and let you know!

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