Ketchup is one of those condiments that many people who have never counted carbs or worried about sugar content, may never have given a second thought. However, if you are among the growing number of people who are avoiding blood sugar spikes and keeping your daily carbs low, you know just how hazardous that red bottle in your fridge can be!
The Heinz Tomato Ketchup that I had in my fridge prior to following the Wheat Belly plan contains the following ingredients:
Tomato Concentrate, Distilled Vinegar, High Fructose Corn Syrup, Corn Syrup, Salt, Spice, Onion Powder, Natural Flavoring.
The carb content is 5g per tablespoon. That may not seem huge, but when you are keeping your carbs between 20 and 50g a day, 2Tb would take up a whopping percentage of your daily allowance!
So, after looking (unsuccessfully) for a healthier option at the local grocery stores, I decided to make a ketchup that would be flavorful without all the sugar. The following is what I came up with… feel free to adjust your seasonings to suit your personal tastes, but everyone in my family was quite happy with the results of this recipe!
Spicy Homemade Low-Carb Ketchup
- 12 oz can tomato paste (I used Hunt’s for 50g net carb)
- 1/2C cider vinegar (I used Bragg’s with the Mother)
- 1/2C water
- 1Tb prepared poupon mustard
- 1Tb Swerve (or sweetener of choice to taste)
- 20 drops Stevia liquid (or additional Tb Swerve or alt. sweetener)
- 1/2tsp garlic powder
- 1/2tsp ground cinnamon
- 1/2tsp salt
- 1/4tsp ground ginger
- pinch of ground allspice and clove
- 1/2 small onion
- 2 cloves garlic
Directions: Combine all ingredients in a food processor or blender and process until the garlic and onion are liquified into the tomato mixture. Taste and adjust seasoning as desired. Optional: heat in saucepan on stove and cook for several minutes to help “marry” flavors together. Makes about 2 cups. (1Tb contains about 1.8g net carbs compared to 5g in Heinz)