Sugar-free Tomato Sauce (Ketchup)

Gluten-free | Sugar-free | Dairy-free | No added fats or oils 

Makes: 400 ml (13.5 oz) 
Cuisine: Bridget's Healthy Kitchen
Course: Condiments
Prep time: 15 minutes
Cook time: 40 minutes

I love condiments! I love using them, I love eating them, and I love making them healthy, and my sugar-free tomato sauce is no exception.   

This slightly spiced and sugared universal condiment appears on many a table around the world. And, for some of us, it makes a daily appearance. When I was growing up, no meal was complete without our plastic tomato-shaped bottle of sweet red syrup. 🍅

Tomato sauce is that one condiment that many of us can relate to. And although delicious and comforting, it's not the greatest for us, thanks to its high sugar content. So, I decided it was about time to create a healthy sauce that pays homage to the nostalgic taste of good ole ketchup.  

I created this sauce to go with my Healthy Hot Dogs, because why wouldn't you?! My delicious sauce is free from sugar, stevia, gluten and dairy. It's also vegan-friendly.

Helpful hints and tips 

I use canned tomatoes in this recipe. Be sure to buy canned tomatoes that are whole and skinned. Ideally, use canned Roma tomatoes as they have a ratio of fewer seeds and more flesh, making them the ideal 'saucy' tomato. 

Can you use fresh tomatoes? Yes, you can, but you will need to cook them first. Check out this recipe on how to prepare whole tomatoes for my Roasted Tomato Sauce. 

I use my Sweet as Fibre Syrup as a refined sugar substitute in this recipe due to its natural sweetness. My fibre syrup is a low-calorie prebiotic fibre that's made from 100% pure chicory. Feel free to use your own fibre syrup, but make sure to read the labels. Many companies lace their syrups with ingredients such as malt extract and stevia to make them sweeter. If your fibre syrup isn't golden, it probably isn't 100% pure. If you would like to purchase my Sweet As Fibre Syrup, click here. 

This recipe also requires Bridget's Sticky Sauce, a healthy cooking sauce that I use in many of my recipes. It's simple, healthy and packs a lot of flavour without adding unnecessary calories. If you need the recipe, you can get it here.

RECIPE

Ingredients 

• 4 x 400 g (14 oz) cans whole peeled Roma tomatoes 
• 150 ml (5 fl oz) apple cider vinegar 
• 150 g (5.2 oz) fibre syrup 
• 1 tsp mustard powder 
• 1 tsp mild curry powder 
• 1⁄2 tsp cinnamon powder 
• 1⁄2 tsp allspice powder
•  4 whole cloves 
• 4 black peppercorns 
• 1⁄2 red onion, peeled and kept whole 
• 1-2 tsp mineral salt or Himalayan salt 
• 1-2 tbsp Bridget's Sticky Sauce 

Method 

1. Drain the tomatoes from the can, but retain the liquid. Weigh the tomatoes and then add enough canned juice to weigh in a total of 1 kilo (2.2 lbs). Retain any remaining liquid for later in the cooking process.
2. Add the tomatoes + juice along with the apple cider vinegar, fibre syrup, mustard, curry, cinnamon, allspice to a blender and blend until almost smooth. It's ok if you still have a few chunky bits. Depending on the size of your blender, you may have to blend in batches. 
3. Add the tomato mixture to a large heavy-bottomed pan and add the cloves, peppercorns and red onion. Add 150 ml (5 fl oz) of the tomato liquid. If you don't have enough tomato liquid to make 150 ml, top up with water until you reach the right amount.
4. Bring the mixture to a boil and then reduce it down to a simmer and allow the sauce to cook for 30 minutes, stirring occasionally. 
5. Reduce the heat down a little more until the sauce is just ticking over gently and cook for a further 10 minutes, stirring more often to prevent the sauce from sticking to the pan. The sauce is ready when thickened a little but is still a little watery than regular ketchup.
6. Remove the pot from the heat and stir in 1 teaspoon of salt and the sticky sauce. Taste the sauce for flavour, adding a little more salt if needed.
7. Strain the sauce through a mesh sieve, squishing the tomatoes well to extract as much sauce as possible. Pour the strained sauce into a sterilized bottle or jar and store for up to 1 month in the fridge.