Most store-bought ketchup is high in
sugar and salt. Our version uses far
less of both. it is a great condiment
to make at home and preserve in jars
or store in the fridge or freezer. Add a
pinch of dried chili flakes or a dollop
of horseradish if you want a little
• 2 tsp. ( 10 ml) canola or olive oil, for
• 1 small purple onion, chopped
• 8 to 10 medium tomatoes (about 3
lbs. or 1.4 kg), roughly chopped
• 5. 5 oz (156 ml) can tomato paste
• 1/2 cup (125 ml) honey
• 1/2 cup (125 ml) red wine or apple
• 1/2 tsp. ( 3 ml) salt
in a large pot, heat oil over medium-high heat. Add the onion and cook
for 5 to 7 minutes, until soft. Add
the tomatoes, tomato paste, honey,
vinegar and salt. Bring to a boil.
reduce heat and simmer, stirring
occasionally, for an hour or until very
soft and thickened.
Using a hand-held immersion blender,
purée the mixture right in the pot
or cool and transfer in batches to
a blender and puree until smooth.
Seal in sealable jars according to the
manufacturers’ directions or store in
the fridge for up to two weeks. Can
also be stored in freezer for up to 6
months. Makes about 4 cups (1 l).
Per serving (2 Tbsp. or 15 ml): 15 calories,
0 g total fat (0 g saturated fat, 0 g trans fat),
0 mg cholesterol, 40 mg sodium,
3 g carbohydrate, 0 g dietary fibre,
3 g sugars, 0 g protein.
cherry tomato salad
with parsley and
A salad needn’t be built on lettuce
alone—cherry tomatoes make a great
base, tossed with fresh parsley and
grated Parmesan and dressed simply
with creamy low-fat dressing spiked
with smoked paprika.
Transform this recipe easily into a one-dish meal by tossing it with hot or cold
cooked whole wheat pasta. Double
everything but the tomatoes and toss
with 3 cups (750 ml) hot or cold whole
wheat rotini, penne or bow-tie pasta.
• 3/4 cup (175 ml) plain
• 1/2 cup (125 ml) buttermilk
• zest of one lemon
• 1 tsp. ( 5 ml) extra-virgin olive oil
• 1 small shallot, finely chopped
• 1 Tbsp. ( 15 ml) chopped
• 1/4 to 1/2 tsp. (1 to 2.5 ml)
• 4 cups cherry or grape tomatoes,
halved or quartered
• 1 small bunch fresh Italian parsley,
chopped (discard stems)
• 1/4 cup (60 ml) finely grated
Parmesan or asiago cheese
• freshly ground black pepper to taste
To make the dressing, thicken the yogurt
(if you have time) by straining it in a
cheesecloth-lined sieve set over a bowl in
the fridge for several hours or overnight.
in a small bowl, stir together the yogurt,
buttermilk, lemon zest and olive oil; stir
in the shallot, chives and paprika. in a
medium bowl, toss the cherry tomatoes,
parsley and Parmesan with dressing; top
with freshly ground pepper. refrigerate
until ready to serve. Serves 4.
Per serving (1/4 of recipe): 107 calories,
4 g fat (2 g saturated, 1.7 g monounsaturated,
0.3 g polyunsaturated), 9 mg cholesterol,
10. 9 g carbohydrate, 7. 4 g protein,
172 mg sodium, 1.9 g fibre.