Date Sweetened Ketchup

GF V DF VG NF SF Sep 24, 2024

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Who else loves ketchup, but hates all the sugar, corn syrup, and high frustose corn syrup that it contains? This simple sauce uses the sweetness of dates to deliver that traditional ketchup taste without being loaded with added sugars and other ultra-processed ingredients

Everyone knows that ketchup goes great with burgers and fries, so check out my Simple Burger Patties and Spiced Sweet Potato Fries, or turn it into a bowl with my Chopped Burger Bowl with Sweet Potatoes. If you instead want some barbeque sauce, you should see my Unsweetened BBQ Sauce

KETCHUP
- 6 oz (170 g) Tomato paste, canned
- 4 oz, about 16 deglet noor or 5 medjool (113 g) Dates
- 1/3 cup (80 g) Apple cider vinegar
- 1/3 cup (80 g) Water
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tsp (1.5 g) Onion powder

BBQ SAUCE
- 1 tbsp (10 g) Paprika
- 1/2 tsp (1.5 g) Cumin, ground
- 1/8 tsp (0.38 g) Cinnamon

1. Roughly chop your dates, and add all ingredients to a medium stainless steel saucepot. Simmer on medium low heat with occasional stirring for 10-15 minutes, then blend until smooth with an immersion blender

2. Store in the fridge for up to a week. This recipe makes about 400 g of ketchup. Each serving is about 2 tbsp or 31 g

https://www.poormanprotein.com/recipes/ketchup

Description

Who else loves ketchup, but hates all the sugar, corn syrup, and high frustose corn syrup that it contains? This simple sauce uses the sweetness of dates to deliver that traditional ketchup taste without being loaded with added sugars and other ultra-processed ingredients

Everyone knows that ketchup goes great with burgers and fries, so check out my Simple Burger Patties and Spiced Sweet Potato Fries, or turn it into a bowl with my Chopped Burger Bowl with Sweet Potatoes. If you instead want some barbeque sauce, you should see my Unsweetened BBQ Sauce

Time

Prep Time:

10 minutes

Cook Time:

10 minutes

Total Time:

20 minutes

Cost

Total Cost:

Cost per Serving:

$0.15

Ingredients

Serving(s)

Ketchup

6 oz Tomato paste, canned
4 oz, about 16 deglet noor or 5 medjool Dates
1/3 cup Apple cider vinegar
1/3 cup Water
1/2 tsp Salt
1/2 tsp Garlic powder
1/2 tsp Onion powder

BBQ Sauce

1 tbsp Paprika
1/2 tsp Cumin, ground
1/8 tsp Cinnamon

Instructions

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Pictures: Shown

1. Roughly chop your dates, and add all ingredients to a medium stainless steel saucepot. Simmer on medium low heat with occasional stirring for 10-15 minutes, then blend until smooth with an immersion blender

2. Store in the fridge for up to a week. This recipe makes about 400 g of ketchup. Each serving is about 2 tbsp or 31 g

Notes

1. If you want to turn this into BBQ sauce instead, just add some paprika, cumin, and cinnamon along with the other ingredients

Nutrition Facts

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Servings: 13

Serving Size: 2 tbsp (31 g)

Calories: 37

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Total Fat: 0.1g (0 %)

Saturated Fat: 0.0g (0 %)

Polyunsaturated Fat: 0.0g

Monounsaturated Fat: 0.0g

Cholesterol: 0mg (0 %)

Sodium: 98mg (4 %)

Total Carbohydrate: 9.2g (3 %)

Fiber: 1.3g (4 %)

Net Carbs: 7.9g

Total Sugar: 7.2g

Protein: 0.8g (2 %)

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Vitamin B12: 0.0mcg (0 %)

Vitamin D: 0.0mcg (0 %)

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Calcium: 10mg (1 %)

Iron: 0.5mg (3 %)

Magnesium: 10mg (2 %)

Potassium: 197mg (4 %)

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Glycemic Index

:

52.3

Glycemic Load

:

5.0

Sources of Inspiration

https://www.youtube.com/watch?v=ODY577qOA58

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