Wednesday, November 13, 2013


One challenge when transitioning to a real foods way of eating is finding condiments that are nourishing to our bodies. Most conventional condiments contain refined sugars and some corn or soy (probably genetically modified if not organic). I started by making ketchup and found that it is easy!

What you need:
 14 ounces tomato paste
 3 Tbs. raw honey
 2 1/2 Tbs. raw apple cider vinegar
 1 1/4 tsp. sea salt
 1/4 tsp. cinnamon
 1/4 tsp. ground cloves
 1/4 tsp. ground garlic
 1/8 tsp. cayenne
 1/4 cup whey (if fermenting)

What you do:
 Whisk all ingredients (except whey) together
 Place in pint mason jar and store in refrigerator
 If fermenting, add whey with other ingredients, seal and allow to sit 2 to 5 days
 Store in refrigerator for up to several months, if fermented

Ingredients from Trader Joe's: organic tomato paste (or purchased in jars from iHerb), organic apple cider vinegar (or purchase raw from iHerb), organic full fat yogurt (for making whey)
Ingredients from iHerb: organic tomato paste, raw honey, organic apple cider vinegar, Real Salt or Celtic Sea Salt, organic cinnamon, organic ground cloves, organic ground garlic, organic cayenne
Find iHerb products here (Use code RIG870 for $10 off your first order!)

Why ditch refined sugar?
141 Reasons Sugar Ruins Your Health, by Nancy Appleton, PhD
The Harmful Effects of Sugar on Body and Mind
Zapping Sugar Cravings, by Jen Allbritton, CN

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