Category Archives: condiment

Fermented Ketchup


Ketchup seems to be a food kids eat way too much of these days, well I’m sure most adults do too. It usually has high fructose corn syrup and even the organic store bought varieties are made with regular white sugar or agave (which is highly processed). I found one decent brand of ketchup at our organic market but it still had sugar so we used it sparingly. So sparingly it expired before we used it all. I heard of fermented ketchup and it sounded right up my alley. Homemade, no added sugar, and since its fermented it has a dose of probiotics. I like to get probitoics in our foods whenever we can through homemade kefir, homemade sourkraut, homemade fermented lemonade, and now ketchup. It tastes very similar to the store bought stuff, but even better! And since ketchup has vinegar in it normally, it works well and tastes “normal” as a fermented food.

Fermented Ketchup

8 oz tomato paste

2 Tbs apple cider vinegar

2 Tbs whey

2 Tbs honey

1/2 tsp allspice

1/2 tsp salt

1/4 tsp cloves

1-2 Tbs filtered water, as needed

Mix all together except 1 Tbs of the whey and water. Add to a ball jar. Pour the extra whey on top. Cover with the lid and let sit on countertop for 3-5 days. Mix it all together, add filtered water as needed to make it desired consistency, and refrigerate.

*You can get whey from strained yogurt. It’s the liquid that often is sitting on top of the container of yogurt when you open it. You can strain some plain whole milk yogurt in cheesecloth to get more. The clear liquid that comes off is the whey, Then you’ll be left with a thicker, greek style yogurt.


Honey Mustard Dressing


Honey mustard is another standard salad dressing we use often. We also use it for dipping homemade baked chicken nuggets. My kids just love the act of dipping, they will dip any food into any dip.

Honey Mustard Dressing

makes 12 (1 Tb) servings

1/2 cup plain greek yogurt

2 Tbs honey

1 Tbs dijon mustard

1 Tbs cider vinegar

1/2 tsp dry mustard

1/4 tsp garlic salt

1-2 tbs water, optional, to thin it out

Combine all ingredients in an old glass dressing container or a dressing mixer and shake well. Store in airtight container in refrigerator (until use by date on greek yogurt that you used).

Nutritional information:

calories: 16

fat: 0 g

sodium: 21 mg (1%)

carbohydrates: 3.6 g

sugars: 3.3 g

protein: 0.4 g

Berry Balsamic Vinaigrette


We went strawberry picking a couple weeks ago as part of our CSA day. The berries were on special for that day only and only 1 dollar per pound. For organic strawberries, that is crazy! Well I was the crazy lady who left with 32 lbs of berries. We ate quite a few lbs fresh, made some strawberry syrup, and then froze the rest.

I figured all these frozen strawberries would be perfect for a vinaigrette dressing. I like to make sure I switch up our dressings frequently since we eat a lot of salads and want to make sure salads doing get boring. This is something a little sweet for a salad like Pear and Goat cheese or Apple, Raisin and Walnut.

Dave claimed it his favorite yet.

Berry Balsamic Vinaigrette

makes 16 (1 Tbs) servings

3/4 cup raspberries, strawberries, blueberries or a mix

1 tbs honey

1/4 cup oil

1/4 cup balsamic vinegar

salt and pepper

Place all ingredients in small food processor and blend until berries are pureed. Done!


Nutritional Information:

Calories: 37

Fat: 3.4 g

Sodium: depends on if you add salt

Carbs: 1.6 g

sugars: 1.3 g

Ranch Dressing


We have been using a healthy, light, flavorful ranch dressing for all kinds of things lately. We put it on top of salads, dip carrots in it, or even our homemade pizza. The uses for ranch are endless, which is often the problem with the thick heavy processed dressing most people eat when using ranch. Use as much of this as desired, its not just healthIER than regular, its full out healthy!


Just make sure you use it by the use by date on your buttermilk/yogurt.


Buttermilk Ranch Salad Dressing

1/4 cup buttermilk (low fat or full fat)

1/2 cup greek yogurt

1 tsp honey

1/2 tsp salt

1/4 tsp garlic powder

1/4 tsp mustard powder

1/4 tsp onion powder

1/4 tsp italian seasoning

1/4 tsp dill

Mix all together in salad dressing mixer or old salad dressing bottle. Shake well before each use.

Nutritional Information:

Calories: 7

Fat: 0 g

sodium: 104 mg (4%)

Carbohydrates: 1 g

Protein: 0.4 g

Taco Seasoning Recipe


Tacos are one of the easiest and quickest meals to make and we always have the ingredients on hand. Tacos don’t have to be a processed unhealthy meal. By either making my own whole wheat tortillas or using plain brown rice as a base for a rice bowl, there is no need for overly processed flour tortillas. And by making my taco seasoning ahead of time, to avoid the preservative filled taco seasoning packet, tacos are a quick weeknight nutritious meal.


Top them with some lettuce, tomato, greek yogurt, and avocado and the meal is complete and incredibly healthy!

Taco Seasoning:

2 Tbs chili powder

4 tsp cumin

1 tsp salt

1/2 tsp black pepper

1/2 tsp oregano

1/2 tsp garlic powder

1/2 tsp onion powder

1/4-1/2 tsp cayenne pepper (depending on spice level desired)

Mix all together.

This should season 2-3 lbs of meat, so the equivalent of 2-3 packets of taco seasoning. You can double the recipe and keep it stored in airtight container so you always have it on hand.

Italian Salad Dressing Recipe


I found yet another food that I can’t believe I was still buying from the store when its so easy to make. I eat a lot of salads, not because I feel like I should, but because I love them. Topping a salad has endless possibilities and I load them up with leftover meats, cheeses, any vegetable, hummus, beans, etc.  Yet on top of those beautiful healthy salads, most people load it up with unhealthy processed salad dressings. Pretty much anything that is shelf stable for months is not great for you. And then add in that most people use way too much of it, its turning an otherwise healthy meal into a high calorie preservative doused meal.


I made an Italian dressing today that is not only healthy but it tastes great too. And my frugal side also loves that I won’t be spending 3 bucks per bottle of dressing any longer! I also use it as a marinade for grilled chicken. I have plans for a healthy berry vinaigrette too!


Italian Dressing Recipe:

makes 16 servings (1 Tbs each)

1/4-1/2 cup water

1/4 cup apple cider vinegar

1/4 cup oil

1 Tbs honey

1 Tbs Parmesean cheese

1 tsp minced garlic

3/4 tsp salt

1/4 tsp oregano

1/4 tsp basil

fresh cracked pepper to taste

Combine everything in an empty bottle or salad dressing mixer. Shake well and store in the refrigerator.

I like mine thinner with a lighter taste so I use 1/2 cup water. However when I’m making it for guests I usually only use 1/4 cup water. Start with 1/4 cup and go from there!

Nutritional Information:

Calories: 37

Fat: 3.5 g

Sodium: 114 mg (5%)

Carbohydrates: 1.2

Sugars: 1 g

Protein: 0.1 g