Best Easy Low Fodmap Ketchup Recipe

Best Easy Low FODMAP Ketchup Recipe

Ketchup is a beloved condiment that adds a tangy and sweet flavor to a variety of dishes. However, for individuals following a low FODMAP diet, finding a ketchup that is suitable can be challenging. FODMAPs are a group of carbohydrates that can trigger digestive symptoms in some people, including bloating, gas, and stomach pain. Luckily, making your own low FODMAP ketchup at home is simple and allows you to enjoy this classic sauce without any worries. Here is a delicious and easy recipe that you can try today!

– 1 can (14 oz) of tomato paste
– 1/2 cup of water
– 1/4 cup of white wine vinegar
– 2 tablespoons of maple syrup
– 1 tablespoon of garlic-infused oil
– 1 teaspoon of paprika
– 1/2 teaspoon of salt
– 1/4 teaspoon of ground black pepper

1. In a medium-sized mixing bowl, combine the tomato paste, water, white wine vinegar, maple syrup, garlic-infused oil, paprika, salt, and ground black pepper.
2. Whisk all the ingredients together until well combined and smooth.
3. Taste the mixture and adjust the seasonings according to your preference. You can add more salt, vinegar, or maple syrup to achieve the desired flavor.
4. Transfer the mixture to a saucepan and cook over medium heat.
5. Bring the mixture to a simmer and then reduce the heat to low.
6. Allow the ketchup to cook for about 20 minutes, stirring occasionally to prevent it from sticking to the bottom of the saucepan.
7. Once the ketchup has thickened to your desired consistency, remove it from the heat and let it cool completely.
8. Transfer the cooled ketchup into a jar or container with a tight-fitting lid.
9. Store the ketchup in the refrigerator for up to two weeks.

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Now that you have mastered the art of making your own low FODMAP ketchup, here are some frequently asked questions about this recipe:

1. Can I substitute the maple syrup with another sweetener?
Yes, you can replace the maple syrup with an equal amount of brown sugar or a low FODMAP sweetener of your choice.

2. Can I use fresh tomatoes instead of tomato paste?
Using tomato paste gives the ketchup a more concentrated flavor, but if you prefer using fresh tomatoes, you can blend them and cook the mixture longer to reduce the liquid.

3. Is garlic-infused oil low FODMAP?
Garlic-infused oil is low FODMAP as the fructans, which are the main FODMAPs in garlic, are not soluble in oil. However, if you are particularly sensitive to fructans, you can omit the garlic-infused oil and add a pinch of garlic powder for flavor.

4. Can I adjust the spices in this recipe?
Absolutely! Feel free to experiment with different spices, such as adding a pinch of cayenne pepper for a spicier ketchup or a dash of cinnamon for a unique twist.

5. Can I freeze the ketchup?
Yes, you can freeze the ketchup in an airtight container for up to three months. Thaw it in the refrigerator overnight before using.

6. Can I use apple cider vinegar instead of white wine vinegar?
Yes, apple cider vinegar is a suitable substitute for white wine vinegar in this recipe.

7. How can I use this low FODMAP ketchup?
You can use this ketchup as a topping for burgers, a dipping sauce for fries, or as an ingredient in various recipes like meatloaf or barbecue sauce.

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Making your own low FODMAP ketchup is not only easy, but it also allows you to control the ingredients and flavors to suit your preferences. By following this simple recipe, you can enjoy a delicious and digestion-friendly ketchup that adds a burst of flavor to your meals!

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