Ketchup originally comes to us from China as a fermented fish sauce. It is definitely a traditional condiment used for centuries as part of healthy ancestral diets. In the modern era, Americans added tomatoes to make the world famous tomato ketchup of today.
The ketchup recipe below is lightly fermented using the Nourishing Traditions method. This process utilizes beneficial bacteria to quickly and safely transform the ingredients into an enzyme rich, probiotic filled condiment. Using these “live” foods greatly assists digestion when used in conjunction with a meal of cooked foods. Bring on the grassfed burgers and homemade French fries !
It is important to learn how to make healthy homemade ketchup for your family. If you simply don’t have the time, at least consider purchasing quality ketchup without GMOs. This brand sweetened with honey instead of sugar is a good option. However, it is considerably more expensive than making it yourself.
Easy Homemade Ketchup Recipe
Lightly fermented, delicious tasting homemade ketchup recipe to add probiotics and enzymes to any meal.
Mix all ingredients together in a clean, wide mouthed mason jar.
Leave at least one inch at the top of the jar to allow for expansion during the fermentation.
Leave on the counter for 2 days and then refrigerate.
The ketchup is well preserved for about 6 months.
Use 1/4 tsp cayenne pepper for a more powerful tasting ketchup.
Make sure the fish sauce you use contains ONLY anchovies and salt as the listed ingredients. Many brands contain MSG and/or added sugar.
Homemade Ketchup Video Demonstration
The video below demonstrates how to make ketchup at home. My family loves it. My husband in particular finds it helpful for improving digestion and reducing bloating when eaten with a meat based meal.
Like the written recipe, it is lightly fermented to add probiotics and enzymes. The fermentation process also boosts nutrition and digestibility. It’s like adding a tasty enzyme pill to any meal of cooked foods.
More Fermented Condiments Recipes
Sarah, The Healthy Home Economist
Sarah Pope has been a Health and Nutrition Educator since 2002. Her work is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.
Her work has been covered by major media including USA Today, ABC, NBC, and many others.