Homemade Ketchup

January 16th, 2019 | no comments

I dare you to find a ketchup without added sugar. Most on the market are made with some form of refined sugar- the worst being high fructose corn syrup. And those labeled “sugar-free” or “no sugar added” are made with…yes, you guessed it- artificial sweeteners like sucralose.

This is why it’s so important to read the ingredient list!

This homemade ketchup recipe is pretty simple. It uses only a handful of ingredients and is sweetened with raw honey instead of white table sugar (like most recipes out there). 

Compared to other sweeteners, raw honey has a lower glycemic index, so it is gentler on your blood sugar. It also contains valuable vitamins, mineral, and enzymes. 

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Homemade Ketchup
This homemade ketchup recipe is pretty simple. It uses only a handful of ingredients and is sweetened with raw honey instead of white table sugar (like most recipes out there). 0 Earthfoods per serving
Course Spreads
Prep Time 10 minutes
Cook Time 20 minutes
Servings
tablespoons
Ingredients
  • 6 ounces tomato paste
  • 1/4 cup raw honey
  • 1/3 cup water
  • 1/3 cup Bragg Apple Cider Vinegar
  • 3/4 tsp. Sea salt
  • 1 clove garlic
  • 1/2 small onion
Course Spreads
Prep Time 10 minutes
Cook Time 20 minutes
Servings
tablespoons
Ingredients
  • 6 ounces tomato paste
  • 1/4 cup raw honey
  • 1/3 cup water
  • 1/3 cup Bragg Apple Cider Vinegar
  • 3/4 tsp. Sea salt
  • 1 clove garlic
  • 1/2 small onion
Instructions
  1. Puree garlic and onion in food processor until smooth. You will have to stop and scrape the sides several times. Keep processing until completely pureed and no bits remain (l left mine with a tiny bit of texture and actually like it better!)
  2. In a medium saucepan over medium heat combine tomato paste, honey, water, apple cider vinegar, salt, and garlic and onion mixture. Whisk until smooth and bring to a boil. Reduce heat to low and let simmer for 20 minutes. Stir occasionally.
  3. Remove from heat, cover with a lid and let cool. Transfer to an airtight container and store in refrigerator.
Recipe Notes

Nutrition Facts per serving (1 tablespoon)Calories: 20Total Fat: 0 g; Saturated Fat: 0 g; Sodium: 120 mg; Potassium: 50 mg; Total Carbohydrate: 5 g; Dietary fiber: 0 g; Net Carbohydrates: 5 grams; Sugar: 4 g (all from added sugar); Protein: 0 g

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Easy Peachy Peanut Butter Jam

August 2nd, 2018 | no comments

Earlier this summer my sister Dawn asked me if I’d like to go in on a crate of fresh local peaches. Since we adore stone fruit, I was totally game. We ended up with more peaches than we could possibly consume, so I seeded and froze half to use in daily smoothies and with the other half…I made jam!

Of course I couldn’t stand for just ordinary jam. You should know by now that I like to combine ingredients for the best effect on blood sugar, so instead I created a spread of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! Whatever nut or seed butter you choose, please make sure the only ingredient listed on the label is the nut itself (salt is OK). Sugar is added to so many brands of peanut butter and it’s easy to fall victim if you’re just looking at the front of the jar. FYI… the word “Natural” on a label means nothing!

A few of the brands I recommend are: 

  • Crazy Richard’s
  • Krema
  • Peanut Butter & Co. Old Fashioned Smooth Peanut Butter
  • Organic MaraNatha Peanut Butter

Easy Peachy Peanut Butter Jam is a wonderful topping for sprouted toast, rice cakes, or…do I dare say vanilla ice cream?! The addition of peanut butter bumps up the fat content, which means it won’t spike your blood sugar like traditional jam. I added a small amount of sweetener in the form of raw honey…but only two tablespoons for the entire batch. I think it sweetens the jam plenty, but if you disagree you can add a touch more. Just don’t go overboard!

Print Recipe
Easy Peachy Peanut Butter Jam
I like to combine ingredients for the best effect on blood sugar, so I created a jam of cooked peaches (with a little honey, cinnamon and lemon juice) and peanut butter. You could also use almond butter, sunflower butter or even cashew butter! This jam makes a wonderful topping for sprouted toast, rice cakes, or...do I dare say vanilla ice cream?! Recipe makes approximately 2 1/2 cups of jam (or 2-12 oz. mason jars).
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Course Spreads
Prep Time 15 minutes
Cook Time 70 minutes
Servings
servings (serving size: 2 tbsp.)
Ingredients
  • 6 peaches
  • 2 tbsp. raw honey
  • 2 tbsp. fresh lemon juice
  • 1 tsp. ground cinnamon
  • 1/2 cup peanut butter The only ingredient should be peanuts (salt is OK too)
Instructions
  1. Peel, seed and dice peaches. Toss in a sauce pan with honey, lemon juice and cinnamon. Stir until evenly combined.
  2. Heat on medium until simmering, then turn heat to low and allow to cook for 60-70 minutes, stirring frequently.
  3. Remove from heat and stir in peanut butter. Transfer to mason jars and store in refrigerator for up to two weeks.
Recipe Notes

Nutrition Facts per serving (serving size: 2 tbsp.): Calories: 60Total Fat: 3 g; Saturated Fat: 0.5 g; Sodium: 20 mg; Potassium: 60 mg; Total Carbohydrate: 6 g; Dietary fiber: 1 g; Net Carbohydrates: 5 grams; Sugar: 4 g (2 grams added sugar); Protein: 2 g

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