We all use them, condiments! They are the unsung heroes of making some our favorite meals even better. What’s a hamburger without ketchup, what’s a steak without A1? The problem is some of these condiments be the enemy knocking you out of your weight loss goals. Many are high is fats and calories and even loaded with added sugar (high fructose corn syrup) and artificial ingredients.
Not all are that bad, for example mustard, wasabi and hot sauce are usually healthy. But for those that aren’t (looking at ketchup) we found store-bought products that can make ketchup healthy.
Making your own tasty condiments is easy and fast too. And most can be made with ingredients you already have in your kitchen! Plus, you’ll see to it that every ingredient you add is natural and that there isn’t anything in your “special sauce” that doesn’t belong.
Today we focus on my favorite condiment..KETCHUP! Man I do love me some ketchup but a single serving of ketchup contains 40 calories, 10 grams of carbs (8 grams of sugar) and 420 grams of sodium. I don’t know about you but 1 serving (2 tablespoons) isn’t enough for me generally.
When we track our nutrition most people don’t count condiments towards their caloric intake. Ketchup can add up quickly if you don’t pay attention. If you just simply can’t do without ketchup my advice would be to measure and track it along with your daily nutrition. This was you’ll really know how awful it’s hurting your nutrition goals. Below we go over 2 ways to have healthy ketchup in your nutrition.
Making Ketchup Healthy
The ketchup industry tried to reinvent their product as a health food by advertising that it contains the antioxidant lycopene. They were hoping we’d ignore the fact that it still usually contains high fructose corn syrup and mysterious “natural” flavoring. Sorry, but we’re not buying that squeeze bottle. Our good, old-fashioned ketchup recipe uses tomato sauce, vinegar, and a little coconut sugar or maple syrup.
Old Fashioned Healthy Ketchup Recipe
Total Time: 2 hrs. 10 min.
Prep Time: 5 min.
Cooking Time: 5 min.
Yield: 10 servings, about 2 Tbsp. each
1 (15-oz.) can organic tomato sauce, no salt or sugar added
1 Tbsp. cider vinegar
1 Tbsp. coconut sugar (or pure maple syrup)
1. Heat tomato sauce, vinegar, and sugar in small saucepan over medium heat. Bring to a boil, stirring frequently, for 5 minutes or until mixture begins to thicken. Remove from heat; cover. Cool to room temperature.
2. Refrigerate, covered, for at least 2 hours.
Still Can’t Toss The Ketchup?
If you want to eat more healthy but just don’t want to bother with making your own we have an “Eat this Not That” ketchup scenario below.
Ketchup, while delicious, is not the best condiment for you. By nature, it contains a sweetener—whether that’s sugar, cane syrup, or (gasp) high fructose corn syrup.
Our Pick: Whole Foods’ 365 Organic Tomato Ketchup ($1.99/24 oz.)
The Whole Foods brand of ketchup contains only the ingredients ketchup needs to be “ketchup”—tomato puree, evaporated cane juice, white vinegar, salt, onion powder, and spices. If you don’t have a Whole Foods nearby, Heinz’s Simply Heinz® is the next best option, as it contains sugar instead of high fructose corn syrup.
Nutritional Information (per serving):
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