REAL FOOD 101: How to Make Lacto-Fermented Ketchup

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How to Make Lacto-Fermented Ketchup | OUR NOURISHING ROOTS #ferment #lactofermented #DIY #probiotics #realfood

When you start reading labels at the grocery store, you may find yourself considering the idea of just making your own condiments.  Fortunately making ketchup is pretty simple, because it sure is tasty on all the grass-fed hamburgers and hot dogs at my house!  But ketchup is quite versatile too.  We also use it as a base for cocktail sauce and barbaque sauce on a regular basis.  I have not tried it, but I am guessing fry sauce would be amazing too.  Yummmm…okay, stay focused!

But most of all, I love that this ketchup is lacto-fermented, which means that it has probiotic goodness coursing through it.  When you add the whey and let it sit out overnight, the good bacteria grow and make your ketchup good for your gut.  Plus, this ketchup isn’t a compromise.  There is no need to worry about the price tag or the content: it costs very little, and there are not any ingredients to dread!

I love ketchup for dipping various forms of potato into it: french fries fried in grass-fed tallow, roasted potatoes and onions, hash browns, and so on.  But now that I am off starchy vegetables for the next while, I still am missing my beloved ketchup.  (Confession: especially when I find shrimp on sale and I want to make cocktail sauce!)

Lacto-Fermented Ketchup
makes one quart jars-worth of ketchup

12 ounces of tomato paste (two of the small cans, preferably BPA-free)
16 ounces plain tomato sauce (one regular can, preferably BPA-free)
1/4 cup set honey (buy raw, set honey here)
1 1/2 teaspoons garlic powder (buy organic spices here)
1 1/2 teaspoons onion powder (buy organic spices here)
1/2 teaspoon dried mustard, or prepared mustard (buy organic mustard powder here)
1/2 teaspoon cayenne pepper (buy organic cayenne pepper here)
salt and pepper to taste (buy unrefined sea salts here; buy organic peppers here)
1/4 cup whey

  1. In a large bowl, stir together the tomato paste, tomato sauce, and honey until smooth.  Add garlic powder, onion powder, dried mustard, cayenne pepper, salt and pepper, stirring well to incorporate completely.  Taste and adjust seasonings as you see fit.
  2. Add the whey and mix thoroughly.  Transfer ketchup to a glass jar and cover loosely with a lid.  Leave at room temperature on a kitchen counter for 2 days.  Make sure it is not fermenting right next to another kind of ferment you might have going.  Give them at least a few feet apart from each other.
  3. After 2 days, cap completely and transfer to the refrigerator to stop the fermentation process.
Congratulations!  You have a probiotic condiment to add even more digestive goodness to your diet.  As you get into the habit of making these kinds of recipes a staple in your house, the more you will get probiotic foods fully incorporated into each meal, which is ideal.

Now that you can use this ketchup to give your meals a probiotic boost, you can fashion other sauces from this base, also lending the probiotic power to those creations.

To make barbeque sauce simply add molasses, honey, mustard, apple cider vinegar, paprika, chili powder, lemon juice, and a little pickle juice (yep!).  I will make this again soon and write down all the measurements so I can post it here.

For cocktail sauce, simply add horseradish, more cayenne pepper, lemon juice, and a little chili sauce and hot sauce.  I will write up the recipe soon and update soon.

To make fry sauce, simply mix together this ketchup with some homemade mayonnaise.  Dipping delight!

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