Fermented Ketchup

Fermented Foods and all of their probiotic-filled goodness should be a part of our regular diets. For info about why fermented foods are so good for us, read my post about fermented foods here.   For fermented food newbies, ketchup is a great way to sneak some ferments into your diet.  Consider this an easy diet hack.  And don't be scared of the fish sauce, it tastes great in the ketchup, but if you are a vegetarian you can leave it out.



Makes 1 quart

  • 24 ounces of tomato paste (buy it in jars, rather than cans, if possible)
  • 1/4 cup of whey
  • 1/4 cup maple syrup
  • 1 T sea salt
  • 3 clove garlic mashed
  • (optional: 1/3 cup fermented fish sauce) 

Mix ingredients together. Fill jar. Sit in room temperature about 2 days. Transfer to fridge. If you prefer thinner ketchup, add water after fermentation.

**Recipe courtesy of With Love from Grandmother's Kitchen: Traditional Cooking Techniques for Well-Being by Monica Corrado.


Katie Dawn Habib

Katie Dawn Habib is a Holistic Nutrition Coach with a M.S. in Nutrition and Integrative Health. By combining her nutrition knowledge with a love of writing, Katie created her own website, The Hungry Gypsy, where she talks about food, nutrition, wellness and travel. On her site you can also find information about her nutrition coaching practice and join in on the conversations. Katie would like to contribute in some small way to global healing and help her clients and readers feel inspired.