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No-Cook AIP Ketchup - Guest Post by Samantha Jo Teague

If you are sensitive to nightshades, you may be sorely missing one of my favorite condiments: ketchup. Luckily, Samantha Jo Teague, the blogger behind The Unskilled Cavewoman, has come to the rescue. With her sharp wit, culinary expertise, and personal experience with autoimmune disease, she is a must-follow for anyone with food sensitivities embarking on an anti-inflammatory diet.

Tomatoes? Forgetaboutit! We don’t need no stinkin' tomatoes. Nightshade-free or bust. And all that anti-inflammatory jazz. What exactly IS a baked sweet potato french fry or eggless, gluten-free meatloaf without ketchup, hmm? Not much if you ask me. We need DIP, folks. And that dip better be subtly tangy, slightly sweet, and deliciously spiced or we ain't buyin' it, let alone making it. But how do you make that red-gold staple without tomatoes? Pumpkin and beets, my dear, is the answer. When proportioned just right, you don’t taste the beets. You don’t taste the pumpkin. You don’t even taste the punkinbeats. *um, ahem, moving along now…* The apple cider vinegar lends that vinegary twang. Cinnamon, mace and cloves warm the flavor profile up. Garlic, onion and coconut nectar give that authentic balance of sweet-savory flavor we all expect from a decent bottle of catsup. (Do you say catsup or ketchup? Hunni calls it KATCHup because he is from the Midwest. He also calls Reese's cups REE-SEES and wolves WOOFS. Hunni, I doth love you.) An immersion blender and a large, wide-mouth mason jar are my favorite tools for whipping up this goodness. You could also use a high speed blender, and maybe even a food processor. Although I have made several different kinds of sauces in my blender and food pro, I have not tried those last two with this particular recipe, so results may vary. I give it a good go 'round for about two minutes to ensure the spices are pulverized and blended in very well. Since we aren’t cooking this culinary concoction, the extra time processing it is important to meld the textures and flavors. Once the ketchup is smooth, I use a rubber scraper to get every last scrumptious bit into a smaller sized jar with a tight-fitting lid. This will last up to two weeks in the fridge. If you don’t plan to use lots and gobs and oodles of ketchup within that timeframe, you can easily halve the recipe. Please note that halving it will make it a bit harder to make in the blender or food processor. Easy peasy tomato-free squeezy. Now all you gotta do is cook up them plantain fries, hun. Enjoy!


1/3 cup canned sliced beets, drained (about 6 slices) 7 fl oz pumpkin puree (about 5/6 cup) 1/4 cup ACV 2 Tb coconut nectar 1 tsp Himalayan salt 1/4 tsp ground mace 1/4 tsp ground clove 1/4 tsp cinnamon powder 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 cup water

Instructions: - Add ingredients to a tall wide-mouth mason jar (or add to a blender) in order listed.

- Use an immersion blender on high (or blend on medium-high in a blender) to puree the mixture for about two minutes or until very smooth. - Add a bit more water at a time if you desire a thinner ketchup. - Use a silicone scraper to transfer the ketchup into a smaller jar with a tight-fitting lid. - Store in the fridge. Will keep for up to two weeks.


- For a smaller batch, the recipe easily halves (but is easier to make in the immersion blender when reduced). - Ketchup will thicken and separate in the fridge as it contains no stabilizers or chemicals. Stir well before removing desired portion. - Goes great in and on top of meatloaf!

About Samantha: I'm currently a wellness-diets private chef and blogger, formerly a restaurant chef. I live with my life partner and my daughter. I live with Hashimoto's, Celiac, & IgA Deficiency and believe a holistic lifestyle and proper diet is key to living a fruitful and healthy life with chronic illness. I paint and craft jewelry; both help me emotionally get through flares. Hunni and I eventually want to build a sustainable off-grid home complete with solar panels, chickens and a garden (just give me my internet and no one gets hurt!). Follow me on Instagram and subscribe at my website to stay abreast of my latest culinary creations.

Affiliate Disclosure: Empowered Autoimmune, LLC / Ali Le Vere and The Unskilled Cavewoman / Samantha Teague are participants in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Other links may also be affiliate links not related to Amazon. This also means that we receive a small compensation for purchasing through these links to support our blogging activities. Absolutely no cost is passed onto you as the customer.

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