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Better Ketchup
Better Ketchup

Try this salt- and sugar-free ketchup on hash browns, veggie burgers, or baked French fries. It uses no added salt or refined sugar.

1 can (6 ounces) tomato paste

1 half of an apple and diced (skin on or off)

¾ cup water

1 tablespoon lemon juice

¼ teaspoon garlic powder

¼ teaspoon dried oregano

1. Combine all ingredients in a blender or Vitamix until smooth.

Preparation: 5 minutes

Makes: 1 cup

Notes: 1/3 cup apple juice may be substituted for the apple and water. / 1 tablespoon vinegar may be substituted for the lemon juice. / Allowing the ketchup sit for a few hours (or overnight) will help mingle and mellow the flavors.

Cathy Fisher
Cathy Fisher

Cathy Fisher has become a featured recipe expert for the NHA and is the creator of, a blog that offers recipes and information on how to eat a health promoting, plant-based (vegan) diet. Cathy’s education and experience are grounded in her work with the McDougall Program (2006-present) and True North Health Center (2010-present), where she regularly teaches cooking classes to in-patient clients. Cathy graduated with her BA in Psychology, going on the earn a credential in Early Childhood Education and a certification in Nutrition Education. Cathy enjoys presenting to groups and giving people the practical skills they need to successfully shift to a healthier diet.

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