Ketchup and Catsup

After making Shakshuka, I have this fantastic little jar of fresh tomato paste left. I have found the perfect use for the rest of the paste. KETCHUP!

Just how doable is it to make homemade ketchup?

Very!! Count yourself lucky!

Easy Homemade Ketchup (from here)

  • 8 oz tomato paste
  • 1/3 cup water
  • 1 tsp maple syrup – grade B
  • 1/4-1/2 tsp salt
  • 1 T apple cider vinegar
  • Optional: pinch ground mustard
  1. Mix all but the water in a bowl. Add water until desired consistency is reached. Adjust sweetness with maple syrup.

Dip these homemade fries into the ketchup. What an easy substitute for the corn syrup and food coloring that poses as ketchup! I imagine because of the lack of preservatives, it should be used quickly, but use your own judgement. I don’t see why you couldn’t freeze a batch…

I do want to share some information on maple syrup. I haven’t used it as a sweetener yet, pretty much just because it makes me want waffles, bad. Maple syrup is really quite an amazing food, but you have to know what to look for. Also keep in mind that it’s not a low-glycemic sweetener like coconut/date sugar, so use it in moderation. Maple syrup has a fascinating history. It’s one food you want to get the (generally) cheaper Grade B instead of Grade A. However, the industry is moving toward a universal label of ‘Grade A’ for all maple syrups with color differentiation; light, amber, dark, etc.). Well, what’s the kerfuffle? People tend to prefer the sweeter syrup (Grade A) vs. the maple-y tasting Grade B. My grandma always got Grade B and I can’t believe how different it is to traditional brands. But here we have syrups like Aunt Jemima which is mostly high fructose corn syrup, without the word “maple” anywhere in the ingredient. Weird, no? The abomination also occurs with honey in the plastic bear, which bears little resemblance to farm-fresh honey (HA!).

Curious, I also looked up Heinz ketchup and did some math to compare it with the recipe above based on one serving of Heinz (1 tablespoon). Isn’t the sodium interesting? I highlighted the “winner” in each column for you. It didn’t surprise me then to see a “No Salt” version of Heinz.

Heinz vs. Homemade Ketchup Nutrition Information 

Heinz (1 T) Homemade* (1 T)
Calories 20 11
Sodium 160 mg 5 mg
Carbs 4 g 3 g
Fiber 0 g 0.5 g
Sugar 4 g 2 g
Protein 0 g 0.5 g
Vitamin A 2% 5%
Vitamin C 2% 10%
Calcium 0% 1%
Iron 0% 1%

One ketchup packet is about 0.7 grams. So you always use 1.5 packets of ketchup right? Mmm…probably not. Let’s say you use 5 packets. If so, then multiply the nutrition info above by 3.5. That sodium level is really standing out at 560 mg vs. 25 mg. And now with the homemade version you have 50% of your vitamin C.

Be green and make your own ketchup!

*I used nutrition info directly from my jar of tomato paste and maple syrup (they even have an anti-GMO statement).

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About Sarah Hiller

Eco-maniacal! I love learning about food and health, and then sharing! I'm also an aspiring photographer, lover of kale, dogs, yoga, anything fitness, sunshine, rainbows, unicorns and heavy metal. It is my goal to empower and support people through nutrition and attitude. I have an Etsy store you can check out as well

5 responses to “Ketchup and Catsup”

  1. Holly says :

    I love your posts! You do so much research and put alot of work into this. Good job!!

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