Homemade Ketchup: Tips for Healthy and Delicious Cooking!

homemade ketchup

Homemade ketchup is a delicious, healthy and easy recipe for cooking at home. This is my favourite recipe for homemade ketchup because it’s so easy to make. Some homemade versions of store-bought products are not only easy to make, but also better than their commercial counterparts.

I love this homemade ketchup recipe because it allows me to control the ingredients’ quality and quantity. It doesn’t contain preservatives or unknown flavouring ingredients. Just pure ketchup from tomatoes, honey and vinegar, and high-quality spices, that’s it. If it is the season for tomatoes, use fresh tomatoes. When making ketchup and other easy sauces at home, you will get a rich and delicious flavour and high nutrition value that is much better than the store-bought one.

This recipe calls for spices and herbs like oregano, basil, thyme, and black pepper. These antioxidant-rich ingredients are great for your health!

The health benefits of tomatoes, which are the main ingredient in ketchup

Tomatoes are packed with active compounds, including vitamins, antioxidants, and anti-cancer substances. 1

Antioxidants that can be found in tomatoes include:

  • Vitamins E, C and folate

  • Carotenoids such as Lycopene, β-Carotene, and Lutein.

  • Phenolic compounds – Flavonoids, Phenolic acids, Tannins.

About Antioxidants

Antioxidants protect the body from damage caused by unstable molecules known as free radicals. These chemicals are associated with the development of several diseases.

When free radical levels outnumber antioxidant levels, they can create oxidative stress in the body. As a result, this can trigger the body’s inflammatory response, producing more free radicals that can lead to additional oxidative stress, creating a cycle. 

Chronic inflammation due to oxidative stress may lead to several conditions, including diabetes, cardiovascular disease, and arthritis.2

The body’s natural sources of antioxidants include vitamins E, C, and A. 

Lycopene

Lycopene is a type of carotenoid, which functions as an antioxidant.

Found in tomatoes, watermelon, papaya, red grapefruits, and guava.

It has been associated with improved vascular function and the prevention of cardiovascular disorders. 3

First, sterilise your glass jars.

When making homemade pastes and preserves, it is important to sterilize your jars so you won’t have to worry about bacteria developing.

How to sterilise jars?

– Wash and rinse your jars in hot water.

– Boil the jars for 10 minutes or immerse them in boiling water.

– Remove the jars from the heat and fill them with cold water to cool them down quickly.

Ketchup recipe

This recipe is a great way to make a delicious homemade ketchup with plum tomatoes and a few simple ingredients.

Ingredients

  • 1 can of plum tomatoes (400 g) or 4 fresh tomatoes in season
  • 2 tablespoons of honey or maple syrup
  • 2 tablespoons of white vinegar (or apple cider vinegar)
  • ¼ teaspoon of Himalayan salt
  • ¼ teaspoon of black pepper (to taste)
  • ¼ teaspoon of optional chilli flakes (for a spicier version)
  • 1 teaspoon of cornflour 
  • ¼ cup of cold water (filtered or mineral)
  • ½ teaspoon of basil (dried or a few fresh leaves)
  • ½ teaspoon of oregano (dried or a few fresh leaves)
  • ½ teaspoon of thyme leaves (dried or a few fresh leaves)

Instructions

  1. In a small saucepan, cook the tomatoes, honey (or maple syrup), vinegar, herbs, salt and pepper. Stir the mixture occasionally and lower the heat to simmer for about 5-10 minutes until thickened.
  2. Remove the pot from the heat and blend the mixture with a hand blender. Then return the pureed ketchup to the saucepan.
  3. Mix the cornstarch with cold water and add to the saucepan. Cook for 10 to 15 minutes.
  4. Pour the ketchup into a jar and enjoy! Keep in the fridge for up to a week.

Happy ketchup-making!


 

The recipe above is a great alternative to store-bought ketchup and it’s very simple. Most of the ingredients are probably already at home! Our recommendation? Give it a try–you won’t be disappointed.

If you try it out, let me know what you think by tagging your photo with @pazbynature and using the hashtag #pazbynature

I love seeing what you all make and I hope that my recipes can help inspire more people to cook healthy meals.

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