Fermented Ketchup recipe

When I started making fermented foods, I dove right into making all the things. I loved the idea that for thousands of years, this was how people preserved their harvest.

I’m often encouraging my patients to increase probiotic foods in their diet but am sometimes faced with comments of “but I hate sauerkraut!” Or “but I can’t eat dairy”. I get excited when I can share with people the fact that there are LOTS of options. You don’t have to like sauerkraut to enjoy the plethora of fermented foods.

Most people like ketchup and my guess is you’re probably looking for a way to “sneak” some probiotic foods into your kids diet too, am I right?

The way I’ve made my fermented ketchup over the years has evolved but this is the way I enjoy it best. I use either sauerkraut brine (sometimes kimchi brine) or whey (liquid runoff from yogurt) as the probiotic culture. You can use some from store-bought fermented veggies or you can purchase the brine separately from your natural foods market, make sure they are labeled “raw” or “probiotic” and are from the refrigerated section.

fermented ketchup

Fermented Ketchup


  • 2 6-oz cans tomato paste

  • 2 tbsp raw apple cider vinegar

  • 3 garlic cloves, pressed

  • 4 tbsp sauerkraut brine or whey

  • 1/4 cup raw honey

  • 2 tsp sea salt

  • 1/4 tsp onion powder

  • 1/4 tsp ground allspice

  • 1/4 tsp ground clove


  1. Stir all ingredients into a pint-sized jar and blend fully with a hand blender/immersion blender.

  2. Cover loosely and allow to sit at room temperature for 24 hours.

  3. Cover tightly and refrigerate.

Note: If you are following the 21-Day Sugar Detox, see this recipe for a 21DSD friendly ketchup recipe that uses slow cooked green apples as the sweetener.

Pumpkin Spice Gummies

These gummies are a fun way to get in some gut-healing gelatin. The kids will love them too! You can choose to use silicone molds or just pour them into a dish then cut into cubes (see links below).

Pumpkin Spice Gummies


  • 3 cups apple juice, not from concentrate
  • 2 cups carrot juice, cold
  • 1/2 cup pureed pumpkin
  • 2 tsp pumpkin spice
  • 8 tbs beef gelatin (I use this one from Vital Proteins)


  1. Heat apple juice, pumpkin puree and pumpkin spice in a medium saucepan on medium-low heat.
  2. While the apple juice mixture is heating, whisk the gelatin into the carrot juice until dissolved.
  3. Allow the gelatin to sit and "bloom" for 3-5 minutes.
  4. Slowly whisk in the carrot juice mixture into the apple juice mixture.
  5. Once well dissolved, you may pour the mixture into molds or a large dish.

Elimination Diet Detox phase: Days 1 and 2

Yesterday we started day 1 of the Elimination Diet. Why? Because I've never actually officially done it! This is something I've learned and read about for how to teach others to do it, but I would not feel comfortable asking my patients to do something I haven't even tried myself. Of course, I've eliminated foods I "suspect" and retested them, but with so many other variables in my life and diet, I never knew 100% if such foods are really "offenders".

The elimination diet is not what you might think it is. You're not eliminating ALL foods, only foods that are most commonly irritating to people. But most importantly, INCLUDING foods that help heal the gut and reduce inflammation. After 2 weeks of elimination, individual foods are reintroduced while watching for symptoms. People do the elimination/reintroduction diet challenge if they suspect food sensitivities or experience symptoms such as fatigue, gas, bloating, irregular bowel movements, headaches, pain/inflammation, moodiness, etc.

If you experience any of these symptoms, please come see me in my practice! Participating in this challenge myself, I'll be able to provide you with meal plans and recipes to improve your elimination diet experience.

The first two days of the Elimination Diet is a detoxification phase intended to rest the gut, provide essential detox nutrients, and reduce inflammation. This means two days of: fruit and vegetable juices and smoothies, puréed vegetable soups, and herbal teas. I've got a lot of delicious recipes to experiment with during this time! In the photo below you'll see my refrigerator stocked with colorful veggies and soups. I prepped them all on one day since we have busy work-days. 

My experience in phase 1:

The one thing I've noticed during this phase was that I felt pretty hungry the whole time even though I've been eating a lot, though it's only vegetables and fruits. I felt my body longing to drink the olive oil straight from the bottle, knowing it would receive some sense of fullness. It reminded me of the years when I ate a vegetarian diet. I thought it was normal to have to eat ALL the time to feel some kind of fullness. Once I switched to an omnivorous diet, I felt satiety for what felt like the first time.

I've also been experiencing lower perceived body temperature during phase 1. Though it is getting cooler outside, I noticed I didn't take off my vest and sweatshirt all day (even indoors). I perform a religious fast every March and these last two days I feel cold just like when I'm fasting. To help with this, I've been drinking a warming herbal tea with chai spices to keep me warm.

Though all the food I've been eating in the two days of this detox phase is very delicious, I am looking forward to eating full, balanced meals tomorrow.


Prepped soups, carrot cucumber ginger for juice and berry cabbage smoothie