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I’ve been trying to make an AIP-compliant ketchup for years, but my attempts have always fallen short without trusty tomatoes to use as a base. I made a breakthrough when I gave up on using whole beets for the substance and flavor, and instead moved to using just beet juice. The juice adds lots of nutrients, flavor, and that gorgeous color, but without lending too much “earthiness” which plagued my earliest test. I also added an anchovy to replace the umami flavor that lacked from not using tomatoes.
This recipe makes for a small amount because it won’t keep as long as store-bought varieties. It does freeze incredibly well though, so if you are a ketchup lover I recommend doubling the recipe and freezing in small quantities so you can have some on hand anytime you’d like to dress up a burger or dip some sweet potato fries!
- 1 tablespoon coconut oil
- ¼ large yellow onion, chopped
- 1 carrot, roughly chopped (about 1.5 cups)
- ¼ cup bone broth
- ¼ teaspoon sea salt
- 2½ tablespoons beet juice
- 2 tablespoons water
- ¾ tablespoon honey
- ½ tablespoon apple-cider vinegar
- 1 clove garlic
- 1 anchovy
- Place the coconut oil in the bottom of a small saucepan on medium heat. When the fat has melted and the pan is hot, add the onions, and cook, stirring, until translucent - about 5 minutes. Add the carrots, broth, and salt, and cook for 10-15 minutes, or until the carrots are soft. Set aside to cool for a few minutes.
- Carefully add the mixture to a blender with the anchovies, beet juice, honey, vinegar, and garlic cloves. Placing a towel over the lid to protect your hands, blend until fully mixed.
- Pour into a container to chill in the refrigerator before serving.
16 comments
Mickey, I can’t wait to try this! I too have been looking for that familiar “ketchup taste!” Thanks for all of your effort in creating amazing recipes for the AIP community! I am 3 weeks into the AIP Protocol and going strong! I am so thankful for new recipe ideas!
Linda,
Let me know what you think of it!
I used Japanese persimmon puree from my freezer to make an AIP “ketchup” and it was so good my husband begged for more. Bonus, the persimmons are sweet, so I needed minimum sweetener. It’s brown, rather than red — I wonder what adding beet juice or beet powder would do? This recipe sounds good, too, and I think I’ll give it a try.
Hey JD! I absolutely love persimmons and could see how they would make a great ingredient in an AIP ketchup! I bet beet juice would give it a lovely red color – let me know if you do any experimenting!
That looks really interesting, Mickey. Any thoughts on how much Red Boat fish sauce might equal 1 anchovy?
Hi Debbi, I would start by adding 1/2 teaspoon and then increasing to taste. I haven’t tried it personally but I am sure it would have a similar effect on the flavor.
When do you add the anchovy?
Hi Lea, in the final step when you blend everything!
This sounds tasty! My daughters have been asking for some kind of “ketchup dip” (we used to use sun-dried tomatoes and dates as a base in our raw vegan days), and I’ve toyed around with the idea of using pure tamarind paste, but just haven’t had the time to experiment in the kitchen. Excited to try this. Thanks for the recipe!
Melissa, I hope you enjoy it!
First try was a bit sweet for me. I used maple syrup instead of honey–>fructose problems. I’ll cut back next time. BUT! The good news is that, since I have eggs back and Jamie at Gutsy by Nature has a killer sweet pickle recipe, I can make 1000-Island Dressing, my lifetime favorite dressing! Thank you so much.
Cecilia,
Thanks for the feedback! I tested this one with a lot of ketchup-lovers, and they all preferred it the sweetness of regular ketchup. I do think on AIP our taste buds change a little bit, though!
How long can you keep this?
Marly – it keeps about a week in the refrigerator.
Hi Mickey,
I’d try this right now but how do you make beet juice? By the way, my nephew’s girlfriend has been very sick with Crohns and has been a Vegan for years. I gave them this website as a resource as well as lent your Nutrient Dense book and Sarah’s Paleo Primer. I expected to hear, “Thanks Aunt Bev but….” Instead, the books and your story were so inspiring, his girlfriend-who was about to be hospitalized again, is feeling much better and is on a brand new path to wellness! I am so rewarded by hearing about her turn around! God bless you and all you do!
Aunt Bev
Beverly – wow! So great to hear she is feeling better and I hope that continues for her. I find beet juice at the store, but you can also make it using raw beets if you have a juicer. Hope it helps!