Tomatoes offer a range of health benefits, including protection against some cancers and from UV radiation damage from the sun. Tomatoes also support eye health and contain a wide range of nutrients such as vitamin C, vitamin A, lycopene, potassium, folic acid and other B vitamins. Cooking tomatoes and using them as a homemade sauce offer loads of goodness with the special properties of lycopene.
Buying tomato ketchup from the supermarkets normally entails loads of sugar, salt, preservatives, artificial flavors, and reconstituted tomatoes. Here you can create your own sauce using local fresh tomatoes — best of all, you can add any herbs and spices you like and really make it your own!
- 2 tbsp of coconut oil
- 2 lb of tomatoes, chopped
- 1 onion, chopped
- 2 cloves of garlic, sliced
- ½ inch (1cm) of fresh ginger
- 1 red pepper (capsicum)
- 2 tbsp of tamari (optional)
- 2 tbsp of honey or maple syrup
- ¼ cup of apple cider vinegar
- 1 tsp of paprika
- 1 tsp of cumin
- 1 tsp of cinnamon
- ½ tsp of nutmeg
- 1 bay leaf
- 2 tsp sea salt
- 1 tsp black pepper
- In a medium saucepan heat the oil and sauté the chopped tomatoes, onion, garlic, ginger and pepper for 5 mins.
- Add the remaining ingredients to the saucepan and simmer gently for 50-60 minutes, stirring frequently. Let this cool slightly then process in a food processor or blender into a smooth consistency.
- Once it has completely cooled down then store in an air-tight jar in the fridge for up to 3 months.
This sauce can be used just like ketchup. You can also add it to pasta sauce recipes or anything that calls for tomato paste, pizza sauce or anything that you fancy.
Carrots and sweet potato can also be added to squeeze in extra vegetables and goodness.
- Nutrition per serving:
Yields and nutritional information are estimated and will vary depending on produce size and equipment used.