FODMAP friendly Ketchup

When you’re FODMAP free condiments can be tricky! Most ketchup contains garlic and onion powder as well as tomato paste. Here’s my ketchup alternative.

18 oz of tomato sauce (I use Pomi because many tomato sauces contain garlic powder and onion powder so check the label!)
1/4 cup of maple syrup (or sweetener of your choice)
1/4 tsp clove
1/4 cup green onion or chives
2 Tbs garlic infused EVOO
1/4 cup rice vinegar
Salt to taste

Put it all in a sauce pan. Now cook the heck out of it. On medium heat cook and stir frequently until it’s boiled down to the consistency of ketchup. Keep a close eye on it so you don’t end up burning it to the bottom of the pan. The onion should disintegrate during the boiling process but it it’s still lumpy put the final product in the blender to smooth it out.

I’ve microwaved this before as well, for about 10-12 minutes total in increments of 2-3 minutes. 2-3 minutes, stir, 2-3 minutes, stir, etc.


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