5 Reasons to make your own ketchup
Enjoy this easy homemade ketchup recipe and spicy twice-fried plantains!
Depending on how it’s made, this epitome of a condiment can be quite healthy for you, or it can be simply sickening.
Here’s 5 reasons to consider making your own…
1. You can use the whole tomato - seeds & skins and all- for added fiber and nutrients.
In store bought ketchup, the tomato paste used is made with just the pulp of the tomato - skins and seeds removed.
But did you know that tomato seeds have health benefits? Tomato seeds are high in fiber, antioxidants (flavonoids, phenolic acids, lycopene, and ascorbic acid), calcium, zinc and selenium. Tomato skins are also a valid source of fiber as well as magnesium, potassium and calcium so why throw away these useful nutrients?
2. You can control the amount and type of sweetener and salt added
Ketchup is a rich source of tomato lycopene, which has been associated with anti-inflammatory effects, a decreased risk of prostate cancer and decreased risk of developing CVD. But when most of the bottle is corn syrup and table salt, the drawbacks outweigh the benefits.
The most popular ketchup in the US, Heinz brand, lists both high fructose corn syrup and corn syrup as their sweetener, but since HFCS and corn syrup are basically the same thing, why separate them on the label? One theory is that since label ingredients are listed in order based on weight, by individuating this one ingredient into two Heinz can hide the fact that corn syrup is actually be listed first by weight on the label, with tomato concentrate coming in second - and so this product is actually mostly corn syrup.
Corn syrup is not processed by the body in the same way as sugar, it bypasses digestion and is absorbed rapidly through the bloodstream into the liver where it wrecks havoc on the body contributing to weight gain, dementia, heart disease, diabetes, etc. It is also often contaminated with mercury.
Salt matters too. Most, if not all, ketchup brands are going to be using the cheapest lowest quality salt available - the kind that causes high blood pressure and mineral imbalances. Since ketchup is so salty, making your own with either Himalayan salt or sea salt is a nice choice.
4. Avoid “natural” flavors
Even the brands of ketchup marketed as healthy contain sugar and natural flavors.
When you see “natural flavors” on an ingredient list, know that this is a code name for a concoction of any number of lab made chemicals, including MSG, which function to trick your brain into wanting to eat more and more of it. Find more on natural flavors here.
5. It will taste much better
I am always shocked at how much better my own ketchup taste than store bought, plus it’s just so satisfying to make your own with your own ingredients. No need for preservatives, flavor enhancers or any mystery ingredients, just pure goodness.
Made from scratch ketchup
This is a very simple basic ketchup recipe that is oh so much better tasting than that stuff from the store. Plus, it's sweetened with honey. No refined processed sugars.
You can make this even easier on yourself by simply using canned tomato paste. However, the secret to really giving this ketchup a fresh not from the grocery store taste is to make the tomato base yourself. It's easy to make, it just takes some time.
ingredients...
10 tomatoes (I have always heard that Roma is the best variety to use for cooking, but I used beefsteak tomatoes and the result was great)
1 Tbs olive oil
2 Tbs white vinegar
2 Tbs honey
2 tsp Salt
1 tsp optional other powdered spices such as cayenne pepper, onion powder, garlic powder, or fresh herbs etc.
This is a 2 step process, first make tomato paste, then make the ketchup.
Tomato paste
Cut the tomatoes into chunks and blend in a food processor or blender until smooth. Don’t add any additional water to make the tomatoes blend easier, this will only result in a longer cooking time.
Pour the oil into a casserole dish and pour the tomato mix into the dish until ¾ full. Bake at 350 for about 3 hours.
Check up on the baking tomato paste about every 30 minutes or so and mix it with a spoon. You may need more than just one casserole dish. You want to give the tomatoes as large of a surface area as possible to minimize baking time.
You know the paste is ready when almost all of the water has evaporated out leaving just a thick dark red paste at the bottom of the pan.
The tomato paste can be made in advance and frozen in large batches, also it is great used as a pizza sauce especially when oregano is added.
Ketchup
Place the tomato paste into a saucepan with white vinegar, salt, honey and any other optional spices you want.
Bring to a boil, then simmer with the lid halfway covering the pan for about 10-15 mins. Don’t let it boil for long and be sure to mix so it doesn’t burn.
Taste it. You may want to add more vinegar, honey or salt as needed.
Store in the refrigerator and consume within 1 weeks, or freeze in batches for later.
Spicy twice-fried plantains
My recipe is very similar to the spruce eats- find it here - except, I don’t soak the plantains and I add seasonings after frying.
2 green (unripe) plantains
oil for frying
2 tsp salt
1 tsp pepper
2 tsp ground red pepper
2 tsp cumin
Add all the spices into a dish and mix well, set aside.
Peel the plantains and cut into 3/4 inch slices. Fry on a generously oiled pan for a few minutes on each side until golden yellow.
Remove from the pan onto a cutting board and use the bottom of a glass jar to smash each plantain until flattened. Work quickly because once the plantains cool, they become much harder to smash.
Add the smashed plantains back on the pan and fry for a few minutes on each side.
Remove from the pan and immediately coat each plantain with the spice mixture. Serve with ketchup. Enjoy!
Thanks for reading
~Julia Cloud