homemade ketchup

Homemade Ketchup


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Who doesn’t love ketchup?! You did until you read the ingredients on the back, right?

I just made my own and I am so excited to share the recipe with you! There are a ton of recipes out there, so I looked around for ideas and created my own based on what I already had in my pantry. I didn’t time it, but it probably took me 15 minutes max to make.

Here’s what I came up with, feel free to adjust the ingredients to your taste. Try it with sweet potato fries!


1/2 a yellow onion  (or 1/2 tsp onion powder)
1/2 tsp canned crushed garlic (or 1 garlic clove or 1/2 tsp garlic powder)
1 6 oz can organic tomato paste
1/4 cup honey
1/2 cup water
2 Tbsp apple cider vinegar
1/4 tsp salt
1/4 tsp pepper


1. Chop and crush the onion as finely as you can and try to mush it into a puree. If you have a food processor- it may be easier to blend it into a puree. If you are using a clove of garlic add it to the processor in this step.
2. Add all ingredients to a saucepan over medium heat. Bring to a slow boil.
3. Allow the mixture to simmer until it reduces to a consistency of your liking.
4. Allow to cool and store in a mason jar.

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 About Tracy Konoske, MS, RDN

meet_tracyTracy Konoske is an eclectic clinician and uses a blend of natural, integrative, functional, and personalized medicine to help her patients feel their best.  Tracy understands that there are 4 drivers of chronic disease:  Toxins, Infections, Stress, and Diet.  And it's often a combination of all 4 that lead to a chronic health condition, and thus it takes a treatment plan addressing each of the 4 to resolve and reclaim good health.  Tracy has recovered from 2 "perfect storm" situations which had drastic effects on her health and led to multiple mystery illnesses and diagnosis including Lyme.

By reducing the burden of these triggers, Tracy is successfully resolving:

  • Fatigue (anemia's, adrenals, thyroid-related, chronic fatigue syndrome, ME-CFS)
  • Auto Immune Conditions (Hashimoto's, Lupus, MS, Rheumatoid Arthritis, Celiac)
  • Mental Health Conditions (anxiety, depression, OCD, ADD/ADHD)
  • Cognitive Dysfunction (trouble concentrating, forgetfulness, symptoms of early Alzheimer's)
  • Digestive Disorders (low hydrochloric acid, "leaky gut", Candida Albicans, Small Intestine Bacterial Overgrowth SIBO, IBS, Crohn's Disease, Ulcerative Colitis)
  • Migraines and chronic headaches
If you've one or more of the above-mentioned conditions, or have been told you have Lyme or chronic Lyme,  there's a good chance you are in the right place.If you have a history of chronic sore throats, tonsillitis or tonsillectomy, mononucleosis, glandular fever, shingles, and/or cold sores, there's a good chance you are in the right place.

There are no coincidences.  All good things come from God.

Every day, Tracy is helping people just like you get well!