A simple, Paleo and Low Fodmap ketchup recipe perfect for sensitive tummies.
Unpopular opinion time.
I’m going to be totally honest with you when I say that I have never liked commercial, store bought ketchup. The best way to ruin a perfectly good french fry is to dip it in that sugary, red paste. Gross. Why anyone would actually choose to put ketchup on anything is beyond me. I am my father’s daughter after all making me more of a bleu cheese kind of girl when it comes to dipping fries in things anyways.
Now if we’re talking homemade ketchup, that’s an entirely different story. I like being able to customize flavors to my own tastes and I like knowing that there are no added chemical flavorings, coloring, or processed sugars. Rather than tasting one giant blob of sugar tomato, you can actually taste a variety of seasoning that work together to make make the perfect combination of tangy and spice.
A lot of ketchup’s also contain traces of garlic and onions in them – which is great! I love garlic and onion in my foods, but when you’re trying to avoid high FODMAP foods – those are your two main culprits for causing stomach upset. I know how disheartening it can be to look up recipes to make only to realize that it’s full of things that you can’t have. So all you IBS’s sufferers out there – I see you. I hear you. I am totally there for you and this low FODMAP ketchup is made just for you.
Part of the reason that I wanted to make a low FODMAP ketchup is because I keep seeing ketchup pop up as an ingredient in different recipes that I want to make -like this sweet & sour chicken. I find that ketchup is just one of those pantry staples that you just just gotta have because when you need it – you need it.
- 1 cup tomato puree or passata , (225 grams)
- 1/2 cup white wine vinegar, (120 ml)
- 1/4 cup coconut sugar (50 grams) can sub regular sugar
- 1 teaspoon dried mustard powder
- 1/4 teaspoon cumin
- 1/2 teaspoon allspice
- 1/4 teaspoon black pepper
- 1 teaspoon salt
- 1/4 teaspoon smoked paprika
- Add all of your ingredients to a sauce pan and bring to a simmer. All the sauce to simmer for at least 20 minutes. It will thicken as time goes on. Make sure to stir occasionally to prevent the bottom or sides from burning. When it's done, allow the ketchup to cool completely before storing in an airtight container to keep in the fridge.
- One of my reader has informed me that the Costco Kirkland brand of organic tomato products are free of onion and garlic, as are Jovial brand products (for smaller portions).
- Make sure that your tomato puree or passata is 100% tomatoes without any added garlic, onion or spices.
- You can use white caster sugar in place of coconut sugar
- This should keep in the fridge, sealed in an airtight container for up to three weeks. I don't have any canning knowledge so I'm afraid I can't provide much advice or assistance for canning this recipe.