Tomato Sauce (Ketchup)

Tomato Sauce (Ketchup)

  • Serves: Makes 2 cups
  • Prep Time: 00:05
  • Cooking Time: 00:10
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This sauce has been grandchild approved. Commercially made tomato sauce is generally packed with additives and huge amounts of sugar. Other homemade tomato sauce recipes would frustrate me with their long cooking times. Here is my simple and delicious solution that tastes awesome. You can also turn this sauce into a "chilli sauce" by adding fresh or ground chilli.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1 Tbsp coconut oil
  • 1/2 red onion, diced
  • 1 tsp garlic, minced or finely chopped
  • 1/2 tsp ground turmeric
  • 1/2 tsp allspice
  • 1/2 tsp smoked paprika, or to taste
  • 1 1/2 cups (325ml) organic passata/tomato puree
  • 1 Tbsp organic tomato paste
  • 3 Tbsp maple syrup, 100%
  • 2 Tbsp apple cider vinegar
  • 3/4 tsp sea salt
  • 1/3 tsp black pepper, ground

Directions

Heat a saucepan on medium heat. Add the coconut oil and onion. Cook for approximately 4 minutes or until the onion is soft.

Add the garlic and cook for 1 minute. Stir in the turmeric, allspice and smoked paprika. Cook for 30 seconds or until fragrant.

Add the passata, tomato paste, maple syrup, apple cider vinegar, salt and pepper. Stir to mix together and bring to a simmer. Simmer for 2 - 3 minutes.

Transfer to a blender and blend for approximately 15 seconds or until you have a smooth sauce. Taste the sauce and adjust the seasoning if needed.

Pour the sauce into an airtight glass jar or bottle. Store in the fridge for up to 3 weeks.

coconut oil

Coconut oil is one of the most nutritious fats to cook and bake with. Use organic extra-virgin coconut oil which is unrefined and unbleached from non GMO coconuts. Coconut oil has a high smoking point and it is slow to oxidize due to its high saturated fat content, thus, resistant to going rancid. Some studies suggest coconut oil helps with digestion, including irritable bowel, tummy bugs, candida and parasites due to this oil containing short term medium-chain saturated fatty acids (MCFAs), which is a healthy form of saturated fat.

red onion

Red onions are sometimes called purple onions and have a mild to sweet flavour. They are normally eaten raw or lightly cooked. Raw they add colour to salads, when lightly cooked some colour is lost. Red onions are packed with quercetin, aside from its antioxidant properties, quercetin has been found to possess cancer fighting, ani-fungal, aniti-bacterial and anti-inflammatory properties.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

turmeric

Turmeric is a perennial plant of the ginger family, the rhizomes are used fresh or boiled then dried in hot ovens after which they are ground into a deep yellow powder. Turmeric is an essential ingredient of Indian curries and gives mustard its yellow colour. Turmeric is a natural antibiotic and is used to treat inflammation and digestive disorders.

allspice

Allspice is a dried fruit and gets it's name from its flavour, which seems to be a blend of cinnamon, nutmeg and cloves. The fruit is picked when green and ripped in the sun, when dried they are brown and look similar to a peppercorn, it is then ground for use in cooking.

smoked paprika

Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).

passata/tomato puree

Purchase organic tomato passata/puree in glass containers (pure tomato without sugar or salt). Tomatoes are acidic which increases the rate at which BPA enters food and this can be a concern with canned tomato products. Tomatoes are a useful source of vitamin C, beta carotene, folate and potassium. Tomatoes are a nightshade vegetable.

tomato paste

Tomato paste is a thick paste that is made by cooking tomatoes for several hours to reduce moisture, straining them to remove the seeds and skin, and cooking them again to reduce them to a thick, rich concentrate. Purchase an organic brand with no sugar or additives - 100% tomatoes, and it's best to choose a brand in glass.

maple syrup, 100%

Maple syrup is an earthy, sweet tasting amber liquid that is produced by boiling down the sap of maple trees. Use organic 100% maple syrup which is a natural food sweetener, not a flavoured maple syrup. Pure maple syrup contains a decent amount of some minerals, especially manganese and zinc, some traces of potassium and calcium but it does contain a whole bunch of sugar. I try to reduced the amount of sweetness in each recipe to the lowest possible without compromising taste. Feel free to adjust to your liking. I use maple syrup in place of raw honey when I don't want the strong honey flavour coming through in a recipe. I have paleo cookies and desserts in my cookbook made from whole food ingredients with natural sugars but please don’t overindulge. Use as a treat only for special occasions.

apple cider vinegar

Apple Cider Vinegar is used extensively throughout my recipes due to its health benefits. When purchasing, look for raw unfiltered apple cider vinegar ‘with the mother’ it has a cloudy appearance. Avoid malt vinegars as they are made from barley and contain gluten.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

black pepper, ground

Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, know as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.

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