Buh-Bye HFCS Heinz, Hello All Natural Homemade Ketchup!

We’ve all heard the dangers of High Fructose Corn Syrup (HFCS); it causes obesity, liver damage, diabetes, heart disease, tooth decay and more. It is most commonly found in soft drinks, fruit juices, salad dressings, cereal, and condiments – including a staple in our household, Heinz Ketchup. I’ve been eager to try making my own ketchup. Originally, I was going to make it straight from tomatoes, but opted for a recipe with organic tomato paste instead. It was super easy to make and SO much better for you I don’t know why I didn’t try it earlier! Even my ketchup lovin’ husband approves!ketchup2Makes 2 cups

1 large can organic tomato paste (13 oz)  – make sure the only ingredient is “tomatoes”
2 cloves of garlic
½ small white onion, diced
1/4 cup organic apple cider vinegar
1/4 cup water
1/2 Tbsp powdered stevia (or any sweetener of your choice, honey, agave, maple syrup)
1/4 tsp mustard powder
1/4 tsp allspice
1 tsp sea salt
pinch cumin
pinch oregano

Combine all ingredients in a blender and blend well. Add more water if needed to reach desired consistency.ketchup1Store in an airtight container in the fridge for up to 1 month.

Nutritional Info for 1 Tbsp
10 Calories, 2g Carbs, 0g Fat, 0g Protein, 25mg Sodium, 1g Sugar

Let’s see how it compares to Heinz Ketchup…

heinzHomemade for the win! It has less calories, less sodium, less carbs, less sugar and not full of all that junk like HFCS, Corn Syrup and “Natural” Flavoring.

Using this ketchup as a base, I’ll be making homemade BBQ sauce, so stay tuned!



  • The High Heel Gourmet July 9, 2013 at 10:32 am

    Nice! I usually do that to the tomatoes sauce (my wholesome pomodoro sauce) from last year if it ever has a jar or two left when I reach tomatoes season again but I boil them so I can store them longer outside the fridge. Totally agree that ketchup is untrustworthy! I use organic ketchup but also see too many added ingredients. I wouldn’t mind the corn syrup (it’s a natural stabilizer just like honey or inverted sugar) but powder spice and flavoring…yuck!

    • thehappyhealthfreak July 9, 2013 at 11:10 am

      Homemade always seems to be the way to go. Convenience foods can be good sometimes be we get so caught up in it and don’t realize that many foods are really easy to make at home 🙂 I’ll have to check out your sauce!

  • maluhiapt July 16, 2013 at 1:33 am

    Reblogged this on An article a day keeps the boredom away.


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.