Lacto-fermented foods aren’t canned but are often stored in glass jars.[/caption]The king of condiments in the Western world is undoubtedly ketchup. In America alone, over a half billion bottles of ketchup are sold every year. Unfortunately, this ketchup is usually full of high fructose corn syrup – definitely not part of a healthy diet!
Ketchup comes to us from China and was originally a fermented fish sauce. Americans added tomatoes to make the world famous tomato ketchup.
The recipe used in this videoblog is “lactofermented” which means that beneficial bacteria from liquid whey transform the ingredients into an enzyme rich, probiotic filled condiment that greatly assists digestion when used in conjunction with a meal of cooked foods.Print
adapted from Nourishing Traditions Cookbook by Sally Fallon Morell
- 3 c. organic tomato paste (I used Bionaturae brand in glass jars)
- 1/4 c. liquid whey
- ¼– ½ c. Grade B maple syrup
- Pinch of cayenne pepper (use 1/4 tsp. for a more powerful taste)
- 1 Tbs. sea (I recommend Celtic sea salt for the best flavor)
- 3 cloves organic garlic, mashed
- 1/2 c. fish sauce (from Asian supermarket – make sure to get one with only anchovies and salt as the listed ingredients)
- Mix all ingredients together in a clean, glass one quart mason jar. Leave at least one inch at the top of the jar to allow for expansion during the fermentation. Leave on the counter for 2 days and then refrigerate. The ketchup is well preserved for about 6 months.
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Serve this amazing ketchup with other healthy homemade dishes like these no guilt french fries!
Sarah, The Healthy Home Economist
Sarah Couture Pope has been a Weston A. Price Foundation Chapter Leader for Tampa FL since 2002.She holds a BA in Economics from Furman University and a MGA in Financial Management from the University of Pennsylvania.She is currently raising 3 young children with her husband and enjoys blogging about her traditional food and wellness adventures at: The Healthy Home Economist. You can also see her Facebook page or follow her on Twitter