Low Carb / Keto Ketchup

I am not much of a ketchup user,  but realized that I needed some to put on a meatloaf that I was going to make for dinner (from my mom’s recipe). Naturally it had to be low carb / keto as that is how I eat, so at lunchtime I invented one. It was super easy to make and since it is made with real ingredients, it tastes so much better than a commercial one.

For those that use ketchup in much larger quantities than I do, you might want to double this recipe and store it in the fridge.

Homemade Low Carb / Keto Ketchup

Ingredients

5.5 oz can tomato paste
3/4 cup filtered water
1/4 cup Krisda®  – Monk Fruit extract and erythritol  (can use 5 drops (or more) liquid Monk Fruit Extract if avoiding sugar alcohol)
1/2 tsp paprika
1 tsp salt
3 Tbsp white vinegar
1/4 tsp Dijon mustard
1/2 large shallot, squeezed in a garlic press
1 large clove garlic, squeezed in a garlic press

Instructions

1 – Place the tomato paste in a smallish saucepan
2 – Stir in the water until well blended
3 – Add the salt, paprika and Krisda® sweetener (or Monk Fruit extract)
4 – Add the Dijon mustard and vinegar
5 – Squeeze in the shallot and garlic (discard the skin and anything that remains in the press)
6 – Over a low heat, heat the covered saucepan for ~1/2 an hour, or until it is the desired thickness, stirring occasionally.
7 – Taste and adjust the sweetness if desired, then pour into a clean glass bottle to store.

Homemade low carb / keto ketchup (to “paint” on a meatloaf)

Ketchup Macros – per 1 tbsp

Fat 0 g
Protein 0 g
Carbs 2 g

Feel free to look around my website while you’re here.  There are close to 200 referenced research articles related only to low carb and ketogenic diets that I’ve written posted under the Food for Thought tab, as well as my personal story of my health- and weight recovery journey (posted under a side link, called “A Dietitian’s Journey”).  

If you would like more information about the services I provide, please have a look under the Services tab.

If you have questions, please feel free to send me a note using the Contact Me form above, and I will reply as soon as I can.

You can follow me on:

Twitter: https://twitter.com/lchfRD
Facebook: https://www.facebook.com/lchfRD/
Instagram: https://www.instagram.com/lchf_rd
Fipboard: http://flip.it/ynX-aq

Copyright ©2019 LCHF-RD (a division of BetterByDesign Nutrition Ltd.)

Homemade Olive Oil Mayonnaise

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Many people buy ‘olive oil mayonnaise’ without realizing it is only canola oil mayonnaise with added olive oil. The first ingredient is canola oil.  This popular brand reads “made with” in fine print.

So much for people’s good intentions of substituting a healthy monounsaturated fat for a refined, industrial seed oil like canola.

I’ve been wanting to make my own mayo for a while, but my concern was using raw egg due to the risk of salmonella contamination.

Then I found out that pasteurized eggs are available for purchase in the US although I have been unable to find them here, but there are instructions online for how to do it yourself. It’s super easy.  All you need is an accurate thermometer and a few minutes of time.

Today, I pasteurized a dozen eggs and then made real mayonnaise.

There are only two things to keep in mind to be successful.  Be sure to have all your ingredients at room temperature before you begin and use “light” or “light-tasting” olive oil.  There are several brands, including in-house brands of this that come from Italy.  While I love cold-pressed extra virgin olive oil on everything else, I’ve read in multiple places and been told by a girlfriend that makes her own mayonnaise that the result is too heavy and bitter if made with cold pressed oil.

This one is just perfect!

Ingredients

1/4 cup light olive oil
1 cup light olive oil
1 large egg, pasteurized
1/2 teaspoon Keen’s hot mustard
1/2 teaspoon salt
1/2 tsp white vinegar
1/2 lemon, juiced

Instructions

1 -Place the egg, mustard and salt in a tall, thin metal pitcher and stir in only 1/4 cup of olive oil. Mix thoroughly.

2 -Insert a stick blender and turn it on high, then very slowly drizzle in the remaining cup of olive oil.

Note: don’t rush this part, because adding the olive oil too fast will result in the mixture separating.

3 -After all the oil has been added and the mixture is emulsified, add the vinegar, lemon juice and stir gently with a spoon to blend.

4 – Store the mixture in the refrigerator in an airtight container.

Enjoy!

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/


Note: This is the link that I used for pasteurizing eggs. I calibrated a new thermometer with boiling water (100° C) to be sure temperature readings were accurate and would encourage you to do the same. Temperature accuracy is critical here, as is time. Please read their disclaimer at the bottom and their note for pregnant women avoid raw eggs.