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How to make a delicious, cultured ketchup at home that is packed with probiotics and sugar-free too!
For many, many years, I made this fermented ketchup recipe sweetened with maple syrup. It is one of the earliest cultured recipes and how-to videos on this blog!
Fermenting ketchup was one of the first traditional foodie projects I tried (and loved) from Nourishing Traditions cookbook nearly 25 years ago.
When my husband went on the GAPS Diet, however, he could not eat this homemade ketchup anymore because maple syrup (like cane sugar) is a disaccharide and difficult to digest.
Why didn’t I simply switch to a sugar-free ketchup brand from the store?
Unfortunately, sugar-free commercial ketchup even if organic is heavily processed such that it is not easily tolerated by those with sensitive digestion. It also usually contains balsamic vinegar, which is not allowed on GAPS.
Another concern I have is that the tomatoes for commercial organic ketchup are microwaved or contain unlabeled ingredients (such as nanites for food preservation).
For example, the organic 365 pizza sauce from Whole Foods with “perfect ingredients” gives my husband digestive issues, but he has no problems at all with the homemade pizza sauce I make with virtually the same ingredients!
Clearly something is different with at least some brands of processed tomato products, so I choose to make my own as much as possible!
Preparation Tips
If you wish to culture this sugar-free ketchup recipe without liquid whey, consider these dairy-free fermentation methods.
If you wish to use whey, I recommend separating the whey from homemade kefir, as this will produce the most probiotically active starter.
Cultured Ketchup (sugar-free)
Lightly fermented, delicious tasting ketchup that is probiotic-rich and sugar-free too!
Instructions
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Mix all ingredients together in a clean, wide-mouthed mason jar. Leave at least one inch at the top of the jar to allow for air flow and expansion during the fermentation.
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Screw on the lid and leave on the counter at room temperature for 2 days.
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Refrigerate and enjoy as desired.
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This cultured ketchup is good to use for about 6 months.
Nutrition Facts
Cultured Ketchup (sugar-free)
Amount Per Serving (1 Tbsp)
Calories 12
% Daily Value*
Carbohydrates 2.2g1%
Protein 0.3g1%
* Percent Daily Values are based on a 2000 calorie diet.
