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.
Homemade Ketchup
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.
Ingredients
- 3 cups tomato paste preferably organic packed in glass jars
- 1/4 cup liquid whey
- 1/4 - 1/2 cup maple syrup dark
- 1 pinch cayenne pepper
- 1 Tbl sea salt
- 3 cloves garlic crushed, preferably organic
- 1/2 cup fish sauce
Instructions
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.
Recipe Notes
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.
I also use it as a base for other condiments like thousand island dressing or fermented barbecue sauce.
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.
Why I Get Midday Sun AND Take Cod Liver Oil
Sara,
A friend had sent me a link to your Blog. I have been reading it for a couple of days now. For many years I have been confused on what I should and should not be eating. I have tried so many different eating plans/diets and products (supplements and alternative holistic approach) try the plan and then switch to sometime else. I still eat and serve processed foods and want to make the switch but need help on how to do this. It can be so overwhelming. In my heart… I am ready but don’t know how or where to start. Also, I have been confused with all the information out in our media on whether it is good or not good to eat meat. I was pleasantly surprised to read on the WAPF website and find out that it is OK to eat meat and that animal products provide vital nutrients not found in plant foods. But where do you buy healthy meat in Tampa??
On the WAPF your name was listed as the Tampa Charter for the local WAPF. How does the local charter work? I am looking for help and support on how to slowly switch over to a healthy plan for myself and my family.
Any suggestions you can provide would be fantastic. Do you have local meetings or a support group?
Thanks for your time,
Sherry
Does the whey need to come from raw milk? Can whey from kefir be used for this?
Yes, whey from clabbered milk, yogurt, and kefir are all fine.
Hi Sherry, please email me at The Healthy Home Economist (one word) AT gmail DOT com and I would be happy to answer all your questions about my local WAPF Chapter.
Hi Sarah, I tried making the NT ketchup recently and it didn't get all bubbly and fermented- does yours? There was nothing wrong with my whey- used the same batch as I did for ginger carrots and it fermented great with that. My fish sauce was just cured anchovies and salt, and I think all my other ingredients were fine. Any insight?
Hi Andrea, I just made a batch that was finished fermenting yesterday and no, mine does not get bubbly. I've not ever noticed my ketchup get bubbly as a matter of fact. It does taste fermented though which adds a lot of flavor to it. How does yours taste?
Sarah – this recipe is amazing. Thank you so much for sharing. Mmmm.
Hi Sarah,
I have been following your blog,for some time now,must say u are doing a wonderful job.I would like to know, how long this home-made ketchup would last in fridge?
Hi Anonymous, it would last a few months. I've always used it up long before this point.
I have a question: does the lacto fermentation process change the taste? Would this taste different if you ate it before letting it sit out? Or is that not a good idea?
Yes, fermenting it does improve the flavor. You can use it right away of course, but letting it sit will both improve flavor and nutrition by adding much needed enzymes.
Thanks for the quick reply!
Hi Sarah,
2 questions for you: The fish sauce that I bought is cloudy, not clear like yours. All that the ingredient list says is “Anchovies, Salt, Water” Is that still okay? My other question is, all I had at home was a 1 and a half quart jar, is more headspace okay? Or should there only be 1 inch to ferment properly? Thanks!
More space if fine – it just has to be 1 inch or more. Your fish sauce if fine. It was probably filtered.
I’ve made this recipe twice now, and am trying to get my family used to it (with some success). My big problem is that it keeps molding! Both batches have molded after 1-2 weeks in the fridge. I followed the directions (with the exception of reducing the fish sauce and adding a little extra water in its place). Any idea what may be going wrong? Does it matter if the whey comes from cheese or yogurt? I may have used cheese whey, not sure if it would make a difference though!
Sarah, hi! Wondering if you know about why my ketchup would mold (see previous comment)? Thanks!
Hi Chanelle, you cannot use cheese whey! That is probably the problem. I’ve been making this ketchup for 10 years and have never had mold even here in hot, humid FL.
Thanks! I will try this again with my yogurt whey!
Thank you for all your informative posts! I have enjoyed learning so much just from subscribing to your site. I have a question regarding the whey . . . we have severe allergies to dairy. Could I substitute kefir water instead for the whey portion?
Just use a probiotic capsule.
Hi Sarah!
I forgot to check the ingredients of the fish sauce while at the store and realized when I got home that it has sugar in it. Should I go back and get some without sugar or will this kind be okay to use in a pinch? I’m leaning towards going back if only for the fact that I dont want the unnecessary sugar.
Thanks!
I want to make this ketchup, my problem is we are dairy free most of the time out of necessity.. My family can handle raw dairy and we do have part in a herd share -however I’ve not been able to get milk from my supplier in several months and raw milk is not available commercially..is there anything I could use instead of whey?.. Kombucha or acidophilus for example.
Oh sorry ,I didn’t see the previous comment about the probiotic capsule.. another question is the fish sauce added just for flavor?