A Healthy Spin on Ketchup

As a kid I remember putting ketchup on everything- fries, mac and cheese, hot dogs etc. Now that my tastes have matured and I am more aware of the ingredients I put in my body, good old fashioned Ketchup is no longer on my staples list. The main reason I have cut it out is because of the high fructose corn syrup content. (An industrial product extracted through a chemical process making it far from natural)

I have developed a “cleaned up” and flavourful version that is the perfect replacement! This healthy ketchup recipe goes great with burgers, yam fries, breakfast scrambles and more. You can find this recipe in my Dressings, Dips & Sauces eBook along with 50 different healthy versions of your favourite salad dressings, condiments and dips so that you don’t have to sacrifice the flavours you love!

Not your Kid’s Ketchup
Makes 16 servings


1 (14 oz) can of chopped tomatoes- no salt added
1 (5 oz) can tomato paste- no sugar added
1 large onion, chopped
1 cup red wine vinegar
1/2 cup raw honey
1/2 cup extra virgin olive oil
2 tbsp ground nutmeg
1/2 tsp ground allspice
2 bay leaves
Sea salt and fresh ground pepper, to taste


Combine all ingredients in a blender or food processor and blend until you achieve a thick, smooth consistency.

Cover and store leftovers in refrigerator.

Nutritional Value Per Serving (Approx. 2 Tbsp)
Calories 114, Fat 7g, Protein 1g, Carbs 13g, Sugar 11G

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