Homemade Ketchup

This homemade tomato ketchup will blow your socks off! Trust me. This is the good stuff!

You know, you could probably fool your own family into thinking that it's the real thing. But you'll be the only one that knows there's no unnatural ingredients in it.

Are you sold yet?

The best part is that it took me only about 5 minutes to throw together. It's really that EASY. What I love about it is that making it yourself allows you to control exactly what goes into it.

I think Ketchup goes back to pretty much almost everyones childhood. I am right? I can't say I was one of those kids that was obsessed with it, but it was always on the table when we had BBQ burgers and hot dogs or french fries. Oh, and my brother's specialty fried egg sandwiches that he showed me how to make; we always had ketchup on those!

This ketchup is clean and made with all natural simple ingredients that you probably already have on hand. It's amazing on scrambled eggs and many other things, but one of the best ways to enjoy it is dipping french fries and roasted potatoes in it. Oh-so good! That sweet + sour combination is just too irresistible. Most store bought ketchup brands are sweetened with high fructose corn syrup. Instead I used organic sucanat as a sweetener, which is unrefined. Coconut sugar or muscovado sugar (an unrefined brown sugar with a strong molasses flavour) work great as well. 

This stuff is so good you might just be tempted to eat it straight out of the jar. I won't blame you if you do ;)

Homemade Ketchup

by Jennifer Trennum

Prep Time: 5 minutes

Keywords: dips, spreads lunch gluten-free grain-free low-sodium soy-free vegan vegetarian tomatoes summer

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Ingredients (makes about 1 cup)

• 1 can tomato paste
• 1/4 cup water
• 2 tbsp sucanat or coconut sugar or muscovado sugar
• 1/4 - 1/2 tsp sea salt
• 1/4 tsp cumin
• 1/4 tsp cinnamon
• 1/8 tsp ground cloves
• 2 tbsp apple cider vinegar

Instructions

Mix all ingredients together in a measuring jug or small mixing bowl. Store in a sealed mason jar or air tight container.

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Decadent Chocolate Recovery Smoothie

Say hello to my new favourite smoothie.

I've been trying some different combinations out for new smoothie ideas, mainly due to boredom from my same-old. It's delicious but I'm in need of mixing things up for my taste buds sake. Things have also been getting a bit more intense on the workout front. I like to do my cardio 'sans' gym because I prefer to take it outside in the fresh air, especially since it's been warming up. During the week I head to the gym in the evening and lift weights. It's great! It's been six years straight that I've been going since started back up after a few years off due to school and life. My trainer puts together my routines and lately their a little more intense. I definitley feel stronger, but my body is often very stiff and sore.

Truth is, this smoothie is decadent tasting but totally vamped with health benefits. It's exactly what I'm looking for after a hard workout of throwing weights around for an hour. Bye bye inflamed muscles. I've also tried this with coconut milk for a real treat. The coconut milk will help replace any electrolytes lost from sweating, so it's a win win situation. For anyone who is allergic to nut milks feel free to replace the almond/coconut milk with regular milk or your own preference.

Into the blender goes:

• Frozen Banana and strawberries: to top up gycogen stores in your muscles and for thickness.
• Nutmeg: for it's anit-inflammatory properties and it's flavour!
• Cacao Powder: a rich source of antioxidants
• Chocolate Protein Powder: to aid in the recovery of muscle and the building of new muscle.
• Pure Vanilla: for taste of course.
• Almond or Coconut Milk: to help replenish those lost electrolytes.

This smoothie is so simple but so good! Thick, rich, decadent, and guiltless.

Decadence + Recovery = Satisfaction.

Decadent Chocolate Recovery Smoothie

by Jennifer Trennum

Prep Time: 5 minutes

Keywords: blender beverage breakfast lunch smoothie gluten-free grain-free protein soy-free nutmeg strawberries protein powder North Coast Naturals

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Ingredients (Serves 1)

• 1 medium-sized banana (about 7-8" long), frozen
• 2 -3 strawberries, fresh or frozen
• 1 cup unsweetended almond milk or coconut milk
• 1/2 scoop North Coast Naturals Chocolate 100% Iso-Protein
• 2 tablespoon raw cacao powder, or unsweetened cocoa powder
• 1/8 teaspoon fresh ground nutmeg
• 1/4 teaspoon pure vanilla extract

Note: You can use your preferred choice of milk if allergic to nuts/almonds.

Instructions

Place all ingredients in a blender and blend on high until smooth. Enjoy!

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The hardest part is remembering to freeze bananas the night before.

Bottoms up!