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Daily Archives: September 26, 2012

Homemade Ketchup… Flavorful, Easy and Low Carb!

2 cups of Spicy Homemade Low-carb Ketchup!

2 cups of Spicy Homemade Low-carb Ketchup… We’re looking forward to sampling this on bacon, avocado cheeseburgers served on Oopsie rolls tonight!

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
Blending homemade low-carb ketchup in my Ninja

Blending homemade low-carb ketchup in my Ninja!

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)

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Oopsie Daisy! Low-carb bread made of eggs and cream cheese…

Tuna Salad on an Oopsie roll!

Tuna Salad on an Oopsie roll!

Most people who consider going grain-free and low-carb shudder first at the thought of giving up sandwiches. Personally, I was never a big bread eater (wheat snuck into my food in other ways!) but there is no denying the convenience of being able to pick up a juicy burger layered with toppings! There are recipes out there that use almond flour, which are good… but some people don’t have easy access to specialty flours. Enter… the Oopsie Roll!

I will say straight away that this was NOT my invention. However, it’s such a great basic substitute for bread that I wanted to share it with you, just to make life easier for you! I was introduced to these by an online friend, and once I started googling, I found many recipes for them. The basics ingredients are eggs, cream cheese, cream of tartar, a little sweetener, pinch of salt, and some seasoning like garlic powder if you’d like them to be savory. The eggs need to separated and the whites beaten with cream of tartar until stiff… then beat the egg yolks, cream cheese, sweetener, salt and any seasoning you’re using… then fold whites into yolk mixture…

Large rectangluar Oopsie on parchment.

Large rectangular Oopsie on parchment. We’ll be cutting this into square burger buns for dinner tonight!

One of the best things about oopsies, is that you can shape them virtually any way that suits your needs. I have used bun pans for individual small buns; spread them into circles on a parchment-lined baking sheet for larger buns; spread a solid rectangle onto a parchment covered sheet and then cut them into square buns (my son uses them for peanut butter sandwiches) or larger pieces to use as wraps; baked them in large circles using a springform pan lined with parchment.

Whatever you decide to do, just make sure that you make them thick enough (about 1/’2″ or so) so that they are durable … and be careful of how long you cook them to preserve the flexibility. Many of the recipes I’ve found call for baking them about 30 minutes, mine usually come out after 20. I do have a convection oven, so that is likely a factor as well… so you will have to judge for yourself.

 

 

Enjoy your Oopsies!

 

Here are some Oopsie recipe links for you:

Large round Oopsie...

Large round Oopsie… why? I don’t know yet! 

From Your Lighter Side
On Food.com

I think this might be the original recipe link by Cleochatra… but I’m not quite sure! Apologies, as I like to give credit where credit is due 🙂

 

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