PALEO WHOLE30 DA BOMB KETCHUP
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PALEO WHOLE30 DA BOMB KETCHUP
Long before my Paleo Whole30 journey, back in the ’90s, I was immersed in the food and wine world. In my food and wine columns and cookbooks, I wrote a lot about umami as the 5th taste sensation and its importance in our recipes. Umami adds roundness and depth of flavour to many dishes. It is glutamic acid — glutamate. Umami is the Japanese word for yummy or delicious (umai).
Some foods naturally possess glutamate (umami), such as ripe tomatoes, asparagus, and raw potatoes. These foods have simplistic umami. The addition of the slow cooking, and/or aging process, and/or through fermentation can dramatically increase the level of umami in food. Raw potatoes possess simplistic umami. The moment they are cooked, this umami moves to synergistic. That’s why cooked potatoes in various forms are comfort food. Mashed potatoes and French fries are high in umami. We are addicted to them. Raw asparagus taste okay. Once steamed, however, and asparagus become yummy!
The umami in cheese or beef is increased through the aging process. The umami in aged cheese or beef is synergistic. Broccoli soup is palatable. But when you add aged cheese to this soup, its flavour is increased. The soup gains roundness and depth of flavour from the umami in the cheese. You can intensify the umami in broccoli soup with vegan parmesan, as well. Vegan parmesan contains nutritional yeast high in simplistic umami.
Soy sauce, high in synergistic umami, is made from fermented soybeans. Asian recipes use soy sauce and it is a “must-have” condiment for Asian people. In North America, we are also now addicted to soy sauce.
North Americans also have another addictive condiment high in umami – ketchup!
Ketchup is made from slow-roasted (creates synergistic) tomatoes (simplistic). As mentioned above fresh, ripe tomatoes have simplistic umami. Add the slow roasting process and that umami becomes synergistic.
North American tomato sauce contains sugar (and other added spices), which is not compliant with a Paleo or Whole30 diet. This is why we must make homemade ketchup from scratch to eat as a condiment or to add to recipes.
You could say that this ketchup recipe is an umami bomb! It is jam-packed with umami ingredients and processes. This ketchup contains tomato paste (synergistic umami from slow cooking), coconut aminos (synergistic umami from fermentation), nutritional yeast (simplistic umami, its natural glutamate)! Add to this that the tomato paste has been slow-cooked twice, and you will be adding an additional slow cooking.
In the making of tomato paste, fresh tomatoes are cooked for several hours to reduce their water content. The sauce is strained to remove the seeds and skin and then cooked again to reduce the sauce to a thick rich concentrate. All this slow-cooking increased the umami in the resulting tomato paste.
Coconut Aminos offers synergistic umami, due to the fermentation process. This sauce is also gluten-free, non-GMO, soy-free, MSG-free, kosher, Paleo-friendly, Whole 30 compliant.
Nutritional yeast possesses natural glutamate (simplistic umami).
So while this ketchup recipe may not taste like commercial sold ketchup, it is still delicious and an umami bomb!
RECIPE NUTRITIONAL VALUE: Tomato paste offers all the same health benefits of tomatoes. Choose a brand low in sodium, such as “Hunts.” One study found lycopene levels from ingesting tomato paste were 2.5 times higher than eating raw tomatoes! Lycopene:
Supports a healthy immune system
Is high in antioxidants
Can help prevent cancer
Promote good eye health
Helps to prevent heart disease
Helps to relieve neuropathic pain
Helps to control bad cholesterol
Helps with brain cognition
RECIPE TASTE PROFILE: The ketchup tastes super-rich with lots of flavour explosions going on – some heat, cinnamon spice, rich sweet tomato, and a slight tang.
DIRTY-BIRDY WINE PARTNER (For Those Maintaining a Paleo or Whole30 lifestyle long term): The ketchup is well balanced in its partnership between tangy, sweet, spicy, salty. Any well balanced white or red will work with this ketchup.
- Prep Time: 15
- Cook Time: 30
- Total Time: 45 minutes
- Yield: 2 cups
- Category: PALEO WHOLE30
- Method: SIMMERING
- Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER
- Diet: Gluten Free
(organic is possible)
2/3 cup date paste*
Click link for date paste recipe:
In a food processor or blender add all ingredients. Blend until smooth. Transfer sauce to a small pot. Bring to a slow simmer, place a lid on the pot, and cook for 30 minutes. Stir the ketchup every 5 minutes and give it a taste after 15 minutes. You may want more monk fruit to make it sweeter, or more vinegar, but trust me, the balance of flavors should be right. After 30 minutes, remove the lid and let cook another 15 minutes. The texture should be slightly looser than ketchup and will thicken after it cools. Carefully blend the ketchup using a hand blender or blender, this will whip some air into it and make the ketchup smooth.
Transfer the ketchup into sterilized glass jar(s). Allow to cool. Store in the fridge for up to 3 weeks, or freeze for 6 months. Enjoy in a variety of sauces.
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