Diabetic Recipes

Fresh Tomato Ketchup

(makes about 1 1/2 pints)

An excellent way to "put up" an overabundance of tomatoes, this spicy ketchup is easy to make -- and you control the salt.
4 pounds (1.8 kg) very ripe tomatoes, peeled, seeded, and coarsely chopped
1 large onion, 8 ounces (240 g), chopped
2 large cloves garlic, minced
2/3 cup (160 ml0 dark cider vinegar
2 tablespoons (25 g) dark brown sugar
1/2 teaspoon (2.5 ml) crushed dried red pepper flakes
1 large bay leaf, broken in half
1 1/2 teaspoons (7.5 ml) salt (optional)
1 teaspoon (5 ml) ground cinnamon
1 teaspoon (5 ml) paprika
3/4 teaspoon (3.75 ml) ground mustard
1/2 teaspoon (2.5 ml) ground coriander
1/4 teaspoon (1.25 ml) ground allspice
dash ground cloves
dash cayenne pepper
freshly ground pepper to taste
  1. Place all ingredients in a large nonreactive pot. Stir and bring to a boil over medium high heat. Lower heat to simmer and continue to cook, partially covered, for 1 hour, stirring often. Remove and discard the bay leaf halves.
  2. Working in batches, transfer the tomato mixture to a food processor or blender. Process until smooth. Return to the pot and continue to simmer, uncovered, until thickened, about 20 to 15 minutes. Stir frequently to prevent scorching on the bottom.
  3. Ladle the mixture into three half-point (240 ml) sterilized canning jars. Wipe the rims and set the kids, screwing on the bands loosely. Let cool at room temperature until lids are sealed (compressed). Tighten the bands and refrigerate for up to 6 months.
Per 1/4-cup (60 ml) serving: 49 calories (10% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 11 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 17 mg sodium
Diabetic exchanges: 2 vegetable