Homemade Lacto-fermented Ketchup

I love ketchup. To me, ketchup is good on just about anything. But I do not, however, love the nasty ingredients that commonly appear in your every-day off-the-shelf ketchup such as high fructose corn syrup and "natural flavor", which is likely a polite way of saying MSG. So I experimented a bit, and figured out how to make my own organic, chemical free, high fructose corn syrup-free, pro-biotic-filled, lacto-fermented ketchup. 

The benefits of fermented foods are many. First and forememost, fermented foods are full of probiotics that help populate your gut with healthy bacteria. This is important because these healthy bacteria- the 'good guys' , go to war for your body to help fight off yeasts, fungi, and other bad bacteria, the 'bad guys'. Healthy intestines are crucial to overall health and proper immune function.  

Additionally, the healthy bacteria in fermented foods actually partially digest your food prior to consumption. Since your gut does not have to work quite as hard at digestion, it's able to put maxiumum effort into absorption of nutrients, vitamins and minerals. Some studies even suggest that probiotics can help your body rid itself of pesticides acccumulated in your fat cells. Cool eh? I think so.

Aside from taking probiotic supplements, which is just fine, there are a number of ways to incorporate fermented foods into your diet. Sauerkraut is a great fermented treat- but not the kind that you find on the dry goods shelf- it has to be found in the refrigerated section. If it's not, then it's not truly fermented, and it's likely just made with vinegar. Dairy products are a food that greatly benefits from the ferrmentation process. In fact many people who are lactose intolerant can actually consume fermented dairy such as yogurt and kefir without a problem as the lactose is digested during fermentation. Kimchi is a yummy Korean fermented cabbage dish that is full of Vitamins A and C. Again, you need to get this one out of the fridge section of your grocery store. These are just a couple of fermented options available, and fermenting foods at home is really quite easy. All you need is some whey or a starter culture. I like to use the liquid whey that I have leftover from making my Homemade Greek Yogurt. 

My homemade lacto-fermented ketchup is delicious and super easy to make, and you don't have to worry about high fructose corn syrup and MSG. Here's the recipe:

Ingredients:

-3 cups tomato paste

-1/4 cup whey

-1/2 cup maple syrup

-1/4 cup fish sauce

-1 tbsp sea salt

-1-2 cloves garlic, minced

Directions:

-Put all of the ingredients in a mason jar. Stir well to combine.

-Leave 1 inch of room at the top, and cover tightly with a lid.

-Let sit at room temp for 48 hours. Store in the fridge for up to 6 months.

*Use organic ingredients when possible.

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