Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Here’s how to make simple tomato ketchup with basic ingredients in your kitchen and sweetened naturally. Learn to cook it the right way to activate lycopene, a potent antioxidant, that can benefit your health and immunity.
1 1/2teaspoonsred paprika or chili flakes,as per availability
1/2teaspoonsalt
3medium cloves of garlic,finely chopped
1kgpureed red tomatoes
1tbspbeetroot puree
Juice of 1 lemon
Instructions
Combine the oil, red pepper flakes, salt, and garlic in a saucepan.
Sauté over medium-high heat until everything is fragrant. Ensure you do not brown the garlic.
Stir in the tomatoes and beetroot puree, and bring it to a gentle simmer.
Remove from heat and taste. Adjust salt as required. Add lemon juice.
Mix and let it cool
Variations:
Add herbs as per availability in your kitchen.
Add 4 tsp jaggery for the sweetness required.
Use this sauce to jazz up your pasta, pizzas, and vegetable gravies preparations. Add A2 cream for a rich flavor and consistency.
Store the sauce in a glass jar in the refrigerator and use it as per requirement.
Shelf life: 6 to 7 days. Use dry wooden or glass spoons only.
Notes
Lycopene-rich tomatoes have cancer-fighting properties, help maintain eye and heart health, keep the bones strong, boost immunity, and are also good for your brain.
Apart from being an excellent source of vitamins A, C, and K, these are also rich in potassium, a key nutrient for the smooth functioning of your heart, muscle contractions, and maintaining healthy blood pressure.
Power tip
If you are allergic to tomatoes, avoid them. You can alternate it with roasted bell pepper/beets for delicious flavors and rich natural color.
Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid the same.