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Healthier Tomato Ketchup

One of the main features at any barbecue is the ketchup. Unfortunately, the kind you buy in the shop is usually laden with salt and sugar, which both contribute to many chronic health issues. Here is a healthier alternative that you can start swapping in. It tastes great and only takes a couple of minutes to prepare. This ketchup gets its sweetness from maple syrup. Scroll down to the bottom of the recipe for a comparison between sugar and maple syrup.


  • 1 cup tomato paste

  • 4 tbsp maple syrup

  • 2 tbsp apple cider vinegar

  • 1 tsp onion powder

  • 1 tsp oregano

  • Himalayan salt to taste (optional)

Method Simply add all the ingredients to a blender and mix until smooth. Maple Syrup vs. Sugar Maple syrup, unlike sugar, is an unrefined natural sweetener with higher levels of beneficial nutrients (such as antioxidants, vitamins, minerals and enzymes) than ordinary refined sugar. It also has a lower glycaemic index score. One tablespoon (about 20 grams) of maple syrup contains approximately:

  • 52.2 calories

  • 13.4 grams carbs

  • 0.7 milligram manganese

  • 0.8 milligram zinc

  • 13.4 milligrams calcium

  • 40.8 milligrams potassium

  • 0.2 milligram iron

  • 2.8 milligrams magnesium

Make sure you buy pure, organic maple syrup. This means it must be the only ingredient and not include refined cane/beet sugar or high fructose corn syrup. All types of pure maple syrups are graded as grade ‘A’ or grade ‘B’ and both are good choices.

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