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!
- 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
- In a small jar, mix all ingredients until smooth.
- Store in the refrigerator up to 2 weeks.