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.

Quince Sauce + Cough Remedy

Last week I picked about 50 lb of quinces from a neighbor’s tree. For those who are unfamiliar, quince is like a blend between an apple and a pear with the fuzziness of a peach, typically consumed well-cooked. In Persian cooking, it’s commonly preserved as a jam “moraba” or made into stews “khoresh”. Using the flavors of my Persian heritage, I’ve been making this quince sauce all week.

If you’re interested in buying quince but not sure where to find it, check your neighborhood first but you may also find it at a Persian market (like Sahand Persian Grocery in Kirkland or Oskoo Market in Bellevue, locally) during the Fall. Sometimes a natural foods store like PCC Community Markets carries them as well.


Quince Sauce

5 lb quince (okay to mix in apples if you’d like)
2 tbsp rosewater
1 cinnamon stick
2 tsp freshly ground cardamom
1 tsp ground ginger
1 Star anise
1 tsp vanilla extract
2 tbsp maple syrup (optional)
Juice of 1 lime or 1 dried lime (limu omani-available at a Persian market)


  1. Chop quinces into quarters, using an apple corer to remove the seeds. Reserve the seeds for later.

  2. Add all ingredients to a slow cooker or heavy bottomed stovetop cooking pot. 

  3. Cook on low (stirring occasionally to prevent sticking to the bottom of the pot) for 12-24 hours or until the quince have turned from yellow to jewel red. The fruits should mash up naturally.

  4. Remove the cinnamon stick, star anise and dried lime (if using) before serving.

  5. Enjoy warm or store in jars in the fridge for up to a week.

Quince Seed Cough Remedy

Quince seeds are naturally high in pectin. See the gooeyness around the seeds in the photo below? Quince seed “tea” is a traditional Persian cough remedy because it creates a highly viscous fluid that coats the throat just like marshmallow root or slippery elm would. Because of these same properties, this could be a helpful remedy for supporting the lining of the GI tract if you struggle with gut inflammation or intestinal permeability/leaky gut.



Mix fresh or dried quince seeds in warm water and stir until the pectin is dissolved. Strain out the seeds and drink the viscous fluid.

If you want to save your seeds to use for later in the cold/flu season, dehydrate them fully and store in an airtight container.

Cashew-Vanilla Protein Bars

I absolutely LOVE the Bulletproof Vanillamax bars (linked below). I see them more as a dessert than a protein bar because of the sweet and salty flavor profile. Because I love getting creative in the kitchen and I wanted to challenge myself, I decided to create my own version. I looked at the ingredient list and happened to have all of the ingredients in my pantry.  Purchasing all the ingredients is not cheap so it's definitely worth it to get the bars, but if you're like me and like to get busy in the kitchen, give this recipe a try!

Linked below the recipe are some of the items I mention in this post that are available on Amazon.

Not the best photo, but I didn't want to wait to eat them.

Not the best photo, but I didn't want to wait to eat them.

Cashew Vanilla Protein Bars


  • 2 1/2 cups raw unsalted cashews
  • 12 tbs collagen peptides
  • 6 tbs XCT oil (or MCT oil)
  • 7 tbs coconut butter
  • 6 tbs cashew butter
  • 2 tbs coconut oil
  • 5 tbs soluble fiber
  • 2 tsp vanilla powder
  • 1/2 tsp vanilla extract
  • 18 drops stevia (optional, depending if you want sweetness)
  • Sea salt/pink salt to taste


  1.  In a food processor, crush cashews into small chunks. Pour half of the processed cashews into a large bowl.
  2. Add all other ingredients to the food processor (with half the cashews) and process.
  3. Slowly fold the mixture into the dry processed cashews until homogeneous.
  4. Pour the mixture into a large dish and allow to harden in the refrigerator.
  5. Cut into bars and save in a container in the refrigerator. Should keep at least a couple weeks (if they last that long!). I put half of mine in the freezer to save for next week.