My dad used to bemoan the fact that most national brands of ketchup, barbecue sauce, and similar ultraprocessed items listed high-fructose corn syrup (HFCS) as either the first or second ingredient. He knew that high-fructose corn syrup was associated with the explosive epidemics of obesity and diabetes, and he hated the idea that so many people were unaware that they were putting themselves at risk. He was on a never-ending personal mission to improve the quality of the food that he fed his family. He spent a lifetime encouraging family, friends, and casual acquaintances (otherwise known as his pre-friends) to eat less HFCS. And, although he was not usually the kind of person to ask for even small favors, he once asked if I would post an entry on the subject. I was happy to say yes.

We started with ketchup. He knew that you could quickly reduce your intake of HFCS by buying one of the costly organic ketchups, which are instead made with sugar. But he was sensitive to the fact that they were pricey, and he was not the kind of guy who would want to appear insensitive to real budgetary constraints. So we decided to investigate some online ketchup recipes and teach people to make their own instead. I hope this doesn’t make you roll your eyes. In general, it doesn’t take more time to eat nourishing foods, but it sometimes takes more planning. Here’s your chance to see this in action by trying one or both of the two great recipes below. I recommend adding 1/4 tsp. black pepper to each of the recipes even though does not appear in the versions below.

The first recipe is called “Excellent Homemade Ketchup.” I found it a long time ago at Hillbilly Housewife. The ingredients include:

6-oz. can of tomato paste
1/4 cup water
2 Tbsp. vinegar
¼ tsp. dry mustard
¼ tsp. cinnamon
¼ tsp. salt
1 pinch cloves
1 pinch allspice
1/8 tsp. cayenne pepper
1/3 cup brown sugar  

Transfer to a container, allow to cool, cover tightly and refrigerate. Use within 3 weeks.

The second recipe, called simply “Homemade Ketchup,” comes from Kiss My Spatula. It uses whole tomatoes, a slightly different selection of spices, and a little bit more time and attention. The ingredients include:

4 whole cloves
1 bay leaf
1 whole stick cinnamon
¼ tsp. celery seed
¼ tsp. red pepper flakes
¼ tsp. whole allspice
2 pounds tomatoes, chopped roughly
1½ tsp. Kosher salt
½ cup vinegar
5 Tbsp. brown sugar
1 medium onion, chopped
1 clove of garlic, smashed
1 Anaheim chile, chopped

Bundle the bay leaf, cinnamon stick, celery seeds, red pepper flakes, and allspice into a square of cheesecloth, close tightly and securely, and place in a 4-quart saucepan with the remaining ingredients.

Cook on medium high for 40 minutes, stirring frequently, until the onion and chile are very soft. Remove the spice bundle and purée the sauce with an immersion or upright blender until smooth. Strain the sauce through a mesh strainer and return to the saucepan. Stir occasionally over low-medium heat for approx. 30 minutes until thickened. Add additional salt, sugar, and/or vinegar to taste. Transfer to a container and allow to cool. Cover tightly, refrigerate, and use within 3 weeks.

Like other homemade treats, jars of ketchup wrapped with fabric and a ribbon make a delicious and appreciated gift for hosts and friends. Remember to attach a note to keep refrigerated and use within three weeks after making.

My dad asked me to share another thought, a suggestion to try mustard or vinegar (British-style) on french fries instead of ketchup. Golden mustard, my mom’s french-fry condiment of choice, is truly delicious, but I do want to go on record as having said that I had to remind him that it would also be smart to cut down on the fries.