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Homemade Fresh Tomato Ketchup

Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

3 tablespoons coconut oil, or as needed
1/2 -1 white or yellow onion, roughly chopped
2-4 cloves garlic, peeled
1/4 teaspoon celery seed
1/2 teaspoon allspice
1/2 teaspoon fennel seeds
3 whole cloves
salt, to taste
2 lb tomatoes, quartered
3/4 cup coconut water vinegar
2 tablespoons honey

Melt coconut oil in a large saucepan and add onion and garlic. Sauté lightly for about 20 seconds. Turn heat off and stir in remaining ingredients.

Simmer over medium low to low heat until ketchup becomes thick and reduces by half, approximately 2-4 hours. Stir every once in awhile as needed.

Purée ketchup in a blender, and then strain through a mesh strainer. If you wish, adjust seasoning to taste and if the ketchup isn’t at the thickness you want, return to the saucepan and simmer until it’s just the way you want it.

Cool, and then store in the refrigerator.

Don’t let the long ingredient list fool you. This recipe is actually very easy to make. I just got a little carried away with the spices.

But really? Allspice? Cloves? Are we making pumpkin pie? No, we’re not. Trust me, they all work together. It doesn’t taste like ketchup made with pumpkin pie spice mix. It’s really, really yummy.

You can give and take on the spices, if you want. But if you have all the ingredients on hand, make it just as is first and see if you like it. There isn’t much of each spice, so they all work together to create that ketchup flavor. If you think you can make it better to suit your taste buds, go right ahead! Then let me know what spices you did or didn’t use, and how you liked it.

The aroma of the sauce as it simmered on the stove was amazing, I kept coming back to taste it…and add salt. I’m not sure how much salt I ended up using (I kept adding a little more at a time) but just go by taste.

Since this uses all fresh tomatoes, it’s a great way to use up your summer crop if you’re growing a garden this year. And like I said, it’s easy. Really. For real. It’s one of those recipes that pretty much does it’s own thing and fills your house with nice smells in the process.

Oh, and another cool thing about this recipe? It uses honey as the sweetener (I used raw honey). I kid you not, my jaw literally dropped to the floor when I saw how much sugar some of these homemade ketchup recipes use. It really doesn’t need that much. Just a small amount of honey gave it a nice, sweet (but not too sweet!) flavor. Yum.

And for all you visual (and non visual) learners, we have a video for you today that will take you through the recipe step by step.

Happy ketchup making!

Sarah

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No Cook Chocolate Mint Pie

photo by recipe author

Servings: 10 servings
Preparation Time: 25 minutes

Crust:

3/4 cup almond flour/meal
1/2 cup pecans
1/4 cup raw cacao or cocoa powder
pinch salt
1/2 teaspoon vanilla extract
1/2 cup packed dates
2 tablespoons coconut oil

Filling:

2 large avocados
1 teaspoon lemon juice
1/4 cup water
1/2 cup melted coconut oil
1 tablespoon dried mint leaves
2 teaspoons mint extract
1/4 cup raw honey

Ganache:

1/2 cup raw cacao or cocoa powder
1/4 cup raw honey
pinch salt
2 tablespoons water
2 tablespoons coconut oil

Drizzle:

1/4 cup soaked cashews
1/4 teaspoon vanilla
water (to thin)
1 tablespoon coconut oil

Place crust ingredients in food processor, process until well combined. Press into an 8 inch pie plate or tart pan. Chill until firm.

Blend filling ingredients until well combined and creamy in a food processor. Adjust minty-ness as you like. Pour filling into crust, chill until set.

Combine ingredients for ganache. Pour ganache over filling in a thin layer. Chill until set.

Place ingredients for drizzle in a food processor. Drizzle over top. Freeze for a more ice cream-y pie or chill for a softer pie. Makes one 8 inch pie.

Recipe submitted by Jaclyn, Guelph, ON

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High Protein & Fiber Pancakes

High Protein and Fiber Pancakes

photo by recipe author

Servings: 2 to 3
Preparation Time: 10 to 15 minutes

1/4 cup whole wheat flour
1/4 coconut flour
1 scoop protein powder (I used vanilla whey.)
1 teaspoon physillium husk powder (optional; adds fiber)
1 teaspoon baking soda
dash of salt
2 tablespoon turbinado sugar
1/2 cup applesauce
1/4 to 1/2 cup milk
1 egg, separated
1/2 tablespoon coconut oil

In a medium sized bowl, combine dry ingredients. In a separate bowl, combine all wet ingredients except milk and egg.

Place egg white in a small bowl and set aside. Add your yolk to the wet ingredients. Add the dry ingredients to the wet. Slowly add milk one tablespoon at a time to the batter, until desired consistency is reached. I used 1/4 cup and 2 tablespoons but if you want a thinner batter, you can add up to 1/2 cup.

Whisk the egg white until soft peaks form (about a minute or two). Using a spatula, fold egg whites into your pancake batter.

In a lightly oiled skillet, over medium heat, cook pancakes two at a time for about two minutes per side. Watch carefully to make sure they don’t burn.

Recipe submitted by Michelle, New York, NY

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Single Gluten Free Burger Bun

photo by recipe author

Servings: 1
Preparation Time: 10 minutes

Ingredients for one single bun:

1 egg
1 tablespoon coconut flour
1 tablespoon blanched almond flour
1 tablespoon coconut oil (olive oil or melted butter)
Pinch salt
1/4 teaspoon baking powder

Optional:

1 teaspoon nutritional yeast
1/4 teaspoon poppy seeds, chia seeds, sesame seeds

Preheat oven to 350 degrees F.

Add all ingredients and blend together using a hand blender or small food processor. Let the batter settle for a few minutes to thicken.

Split the mixture into two and spoon onto oiled parchment paper to make two 3-inch diameter pools of batter. Top with additional seeds if desired.

Bake in preheated oven for 10 minutes.

Use each piece as top and bottom of a burger bun.

While it is baking you can throw your burger on the grill. If you’re lucky the burger will be done by the time the bun is cooked!

Recipe submitted by Mandy, Denver, CO

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Frozen Banana Pops (with Chocolate Coconut shell)

Frozen Banana Pops

photo by recipe author

Servings: 4-6
Preparation Time: 10 minutes

2 tablespoons coconut oil
1/2 cup bittersweet chocolate chips
3 frozen bananas
Toothpicks

Peel bananas first, then freeze in resealable plastic bag.

Place a serving plate in the refrigerator or freezer to chill; this is so pops don’t melt immediately on the plate once they’re made.

Put coconut oil in small saucepan and melt on low heat. Remove from heat as soon as coconut oil is completely melted.

Add chocolate chips and stir until chocolate is melted. If chocolate chips do not completely melt, return to heat for 10 seconds. Do not cook; the mixture should be barely warm to touch.

Slice frozen bananas about 3/4 inch thick. Skewer each piece with a toothpick and dip quickly in chocolate. Wait a few seconds for chocolate to harden then place on the chilled plate.

Serve and enjoy!

Recipe submitted by Jeff, Eagle, ID

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Sweet Potato Vanilla Patty Cakes

photo by recipe author

Servings: 12 large cookies
Preparation Time: 20 minutes

1 large sweet potato, peeled, cooked and mashed
1/2 cup quinoa flour
1/2 cup coconut flour
1 teaspoon cinnamon
1 tablespoon coconut oil, melted
1 flax egg (1 tablespoon ground flax + 3 tablespoons of water)
1/2 teaspoon vanilla
Pinch of salt
Maple syrup (to top)

Combine all ingredients in a large bowl. Let chill in the fridge or freezer until malleable. Form into flat “cakes.” Make sure they are relatively thin, like a 1/4 inch thick.

Fry in coconut oil until golden brown. Drizzle with maple syrup and dust with coconut flour.

Recipe submitted by Jaclyn, Guelph, ON

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Chewy Crispy Rice Bites

This is a great snack.

It’s chewy, crunchy and buttery with a pleasantly mild sweetness, as well as being naturally gluten and dairy free.

You can play around with this recipe a bit, but make it “as is” first. The almond butter can be swapped and/or combined with other nut butters, like peanut, coconut cream concentrate, or coconut peanut butter. But my favorite is almond. It’s so creamy and buttery!

Other mix-ins are great as well: chocolate, nuts, dried fruit, more coconut, less brown rice cereal, a little coconut oil – have fun with it! This recipe isn’t super fussy.

But the best thing is that you could be stuffing your face with these tasty little bites in under 10 minutes.

Make them now.

Enjoy!

Sarah

Chewy Crispy Rice Bites

Chewy Crispy Rice Balls

Prepared by Sarah Shilhavy, Photo by Jeremiah Shilhavy

Yield: approximately 2 dozen small balls
Preparation Time: 5 minutes

1/2 cup almond butter (or other nut butter of choice)
1/3 cup brown rice syrup
1 1/2 teaspoons vanilla extract
2 cups brown rice cereal
1/4 cup shredded coconut

Mix the almond butter and brown rice syrup together in a medium saucepan. Stir and heat until melted and bubbly; approximately 2 minutes.

Remove from heat and add vanilla extract. Add remaining ingredients and stir well.

Roll into small balls with oiled or wet hands to prevent sticking and chill in the refrigerator or freezer.

Eat!

Recipe courtesy Sarah Shilhavy

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Asian Chicken Lettuce Wraps

photo by recipe author

Servings: 4
Preparation Time: 15 minutes

2 tablespoons coconut oil
1 inch piece of fresh ginger, diced
3 garlic cloves finely diced
3 chicken breasts, cut into cubes
1/2 teaspoon crushed red pepper
1 organic green pepper, diced
1/2 pack button mushrooms (or to taste), diced
4 organic scallions (green onions) sliced, greens and whites
2 tablespoons gluten free tamari
salt and pepper to taste
1 head of bibb lettuce, leaves detached, rinsed, and dried

Heat up the coconut oil in a skillet and add the ginger and garlic. Sauté for a few minutes.

Add chicken and crushed red pepper and cook 5-7 minutes or until cooked through. Add green bell pepper and mushrooms and sauté a few more minutes. Add the scallion in last with the tamari.

If you like your vegetables cooked more, add them in before the chicken. Season to taste with salt and pepper. Serve over 3 or 4 lettuce leaves.

Recipe submitted by Julie, Toms River, NJ

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