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Tomato Ketchup ~ Beans in tomato sauce ~ sugar free.

Two very easy, tasty, cheap and quick recipes one for tomato ketchup which you can freeze in portions and take out an hour or two before you need it. And one for beans. Store bought tomato sauce is loaded with processed sugar, gluten and can have many other unhealthy additives too. I always buy my organic chopped tomatoes or passata in a bottle or a carton. The BPA used to line plastic bottles and tins leaches into the foods and drinks and is harmful, it is especially disruptive to the endocrine system. BPA, shortened from bisphenol-a is a chemical used to coat the lining of cans and most plastic products. The acidity in tomatoes reacts with this chemical which is why it's better to avoid it. Children are most susceptible to the effects of BPA chemicals. To find out more about why BPA used to coat cans has detrimental effects on health click here

Baked beans bought in a tin are loaded with sugar too, they take minimal time to make, taste much better, although 'Heinz' may not agree! You can make up a batch and freeze them into portions, so that it's even quicker than opening a tin. And the added benefit is if you make them yourself all the ingredients can be organic! Beans are not something you'd want to have too often in a week if you have an autoimmune disease as they can be a bit inflammatory, but the humble beans are full of fibre, very nutritious, and there are so many varieties. I had to cut them out for a while when I was bothered with my IBS, but when I gradually introduced them back in I would have a glass of water mixed with a teaspoon of cider vinegar half an hour before my meal, and a ramekin of organic natural yogurt and fresh mint along with the meal and this stopped any inflammation or gas problems occurring. 

Tomato Ketchup:

Prep time: 3-5 minutes.

Cooking time: 10 mins or longer if you want a richer sauce. 


One large red onion

500 ml bottle of chopped tomatoes or passata

4 cloves of garlic

Two tsp of tomato puree 

Half teaspoon of smoked paprika

One teaspoon of all spice  ~ or  alternatively half a teaspoon of cinnamon and 3 crushed cloves

One teaspoon of Italian mixed herbs

One teaspoon of oregano

Handful of fresh parsley

Handful of fresh basil

Tbsp cider vinegar

2 tsp of raw honey

Four pinches of Himalayan salt or sea salt

Two pinches of black pepper

Tbsp Olive oil


Sweat onion, garlic and spices on a low heat for a few mins, add tomatoes, cider vinegar and seasoning. Cook on low for 10 mins then add the herbs and honey. Wizz with a hand blender, cool and decant into small individual portion sizes for freezing or larger bottles depending on your family size and needs. Will last 3 days in fridge. This also makes a nice base sauce for chicken, fish and gluten free pasta dishes. 


Prep time: 5 mins

Cooking time 10 mins


500g canellini beans or mixed beans of choice

500mls chopped tomatoes

6 cloves garlic

Two fresh tomatoes, 8 cherry tomatoes halved, or  6 chopped sun-dried tomatoes

Tbsp tomato puree

2 Teaspoons of oregano

Tbsp balsamic vinegar

2 tsp raw honey

One teaspoon smoked paprika

Pinch of cayenne pepper (optional)

Handful of basil

Handful of parsley

4 pinches of Himalayan salt

2-4 pinches of black pepper

Tbsp olive oil


Sweat onion and garlic on low heat. Add spices and dried herbs. Add bottled tomatoes, vinegar and simmer for 6 mins. Then add fresh chopped tomatoes or sun-dried, beans and cook for remaining four mins. Finally add the honey, basil and parsley in the last 30 seconds. Serve with yogurt and mint for easier digestion. 

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