sugar free ketchup

Sugar free ketchup tomato sauce recipe

I’ve long wanted a sugar free ketchup recipe on Happy Sugar Habits but with limited ability to cook and develop recipes recently, I’ve been hunting down someone who can create something better than I could anyway!

Enter Jenna Brannock who has developed this amazing tomato sauce recipe for you.

This is special because ALL the sugar free ketchup recipes I’ve found previously use a sugar substitute of some sort – stevia, xylitol, brown rice syrup etc.

Whilst those recipes are better than refined sugar ketchup, this one is even better because it doesn’t contain any – it’s naturally flavoured in a clever way with herbs and spices only.

Sugar free ketchup tomato sauce recipe

Recipe & images by Jenna Brannock

sugar free ketchup

If you love ketchup but have never read the nutrition label of a standard bottle, you may be surprised to know that it contains sugar – usually in the form of white refined sugar or high fructose corn syrup (if you’re in the US). 

If you’re anything like me, you don’t use just one tablespoon of ketchup! This means your sugar intake from the “sweet” sauce could really add up over time and contribute to making your taste buds more accustomed to sweetness. 

For this reason, I came up with this sugar free ketchup recipe.

Get the health benefits of tomatoes…minus any sugar, plus a bit of a “kick!” It goes perfectly with baked french fries, potato wedges, on your favourite grilled burger, or anything else you enjoy with ketchup! It’s quick, easy, and oh so good!

sugar free ketchup

Ingredients

  • 28 oz can of diced tomatoes
  • 2 tbsp tomato paste
  • 2 tsp minced garlic
  • ¼ cup apple cider vinegar
  • ½ tsp chilli powder
  • ½ tsp allspice
  • ¼ tsp onion powder
  • Pinch of cinnamon

Add cayenne pepper (optional) to desired level of spiciness (I usually mix in a small amount at the very end, taste test, and add more as needed)

Method

  • Combine all ingredients in a saucepan over low heat.
  • Stir often and simmer until thickened (about 15 minutes).
  • Place in a blender or food processor. Blend until pureed consistency.
  • Transfer to a bowl or jar, and refrigerate.

sugar free ketchup

About the contributor

Jenna Brannock is a Registered Dietitian and health coach, as well as a busy mum. She’s passionate about helping other women come up with practical solutions to healthy eating, and to lead an active, energised, and balanced life. 

Find her at www.nutritionconsultantsoftherockies.com or on Instagram @ncr_dietititian or Facebook.

Have you tried any other sugar-free ketchup recipes before or have been concerned about the sugar in tomato sauce before? Got any questions about this? Comment below and let us know so we can answer.

30 low sugar recipes to tame your sweet tooth

When it comes down to it, it’s what you eat day in day out that will drive how much of a preference you have to sweetness.

The eating psychology, emotional and mindset side of things when shifting around sugar are of course NOT to be underestimated in any sense. However, learning to make, love and habitually eat lower sugar food at least 80% of the time will keep you in that zone where you really can taste stuff that is too sweet being too sweet.

That’s a powerful place because you build trust in yourself, you self regulate around sugar better, you use less willpower and you eat lower sugar without thinking and without it being a ‘diet’ (which can backfire anyway).

In a weird way it lets you eat sugar when you want it more freely.

So to help you get this lower sugar regularity into your life, I’ve compiled 50 ‘properly’* sugar-free recipes that will do this – decrease your preference to sweetness with repeated use.

*When I say ‘properly’, I mean no medjool dates overload or made sweet with a large portion of a sugar substitute like honey or stevia. Some of them might use a little of a sugar substitute or dark chocolate here or there but I’ve checked it’s small enough to keep these in the less sweet category. I haven’t bothered putting too many mains or salads in here because most of the time they are low sugar anyway.

This list is a mixture of my own and from other great websites and I’ve added some helpful notes around each. ENJOY!!

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1. Lemon cashew melts

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A great recipe for those post meal sweet cravings. These can keep for a long time and be eaten straight from the freezer. They are super easy to make and packed full of satiating healthy fat where you’re using coconut oil and cashew butter. The lemon twist makes them totally delicious.

Get the recipe here.

2. Coconut vanilla ice cream

COconut-ICe-Cream

Completely sugar-free and with just two ingredients this recipe is crazy simple. Thanks to Sonnet over on In Sonnet’s Kitchen it’s the completely sugar-free answer to a Bounty ice cream. Make sure you use quality full fat coconut milk and a fresh vanilla pod to really get the maximum flavor. Add your own fresh fruit as optional and enjoy as a delightful dessert.

Get the recipe here

3. Rosemary & walnut granola

rosemary-walnut-granola-spoon

We always think of granola having to be sweet but have you ever considered a savoury option instead? Rosemary is an incredibly flavoursome herb that will tantalise your tastebuds so much you’ll forget sugar ever exists!

Get the recipe here

4. Sweet potato smoothie

sweet-potato-smoothie

Smoothies are usually packed with fruit, which whilst healthy, can be a fair load of sugars in one hit. For a less sweet smoothie fix, why not try this unusual sweet potato smoothie which uses just ½ a banana, a sweet potato and desiccated coconut to sweeten. It’s thick, creamy, filling and delicious.

Get the recipe here

5. Warrior banana protein loaf

Warrior-Loaf-750x488

Love banana bread? This is an amazing lower sugar alternative where just a few bananas nicely sweeten a whole 8 portion loaf. Matt and Keris from Fitter Food have also managed to pack loads of protein and superfoods into it so it’s super filling and packs a nutrient punch 10x better than conventional banana bread.

Get the recipe here

6. Maca almond coconut fudge

macafudgeside

Sugar and butter are usually the main two ingredients of fudge, however this recipe magically has neither. Using almond butter, coconut oil, desiccated coconut and adding flavour with a superfood powder, this is fudge of the healthiest variety.

Get the recipe here

7. Crunchy harissa chickpeas

reciper_harrisa_chickpeas

You don’t want nuts but you want something crunchy and satisfying that’s a transportable sugar-free snack? Enter in these tasty roasted chickpeas by Amelia Freer which make an ideal snack and are super simple to make with just a few ingredients.

Get the recipe here

8. Savoury olive and almond flapjacks

savoury-olive-almond-flapjacks3

Traditional flapjacks are usually packed with sugar, golden syrup and dried fruit. Why not turn sweet flapjacks on their head and try a super tasty savoury version. These are great to make on the weekend and keep handy around the house or can be a great thing to bake for guests or friends who want something a bit unusual.

Get the recipe here

9. Cashew & vanilla butter

cashewvanillabutter

Nut butters in general are a great lower sugar staple but if you fancy one with just an extra bit of sweetness and an unusual twist, this fantastically simple vanilla cashew combination by Deliciously Ella could be one to try. Use it as a sugar-free porridge topping, mixed in with natural yoghurt or on a slice of toast instead of jam. Yum!

Get the recipe here

10. Quinoa, courgette & spinach bake

spinach-quinoa-bake

Making a big breakfast bake for the week is a low sugar lifestyle winner for sure. You’re able to get vegetables and protein in whilst saving yourself masses of time. If you’re still wanting a bit of a substance, this quinoa based bake is perfect and super satisfying

Get the recipe here

11. Buckwheat & oat bread

buckwheatloaf

I know eggs for breakfast aren’t always the most practical which is why I would encourage making a savoury loaf instead to keep handy as a quick grab. Also a great addition to salads at lunch time. This super seedy grain packed one by Madeleine Shaw is the perfect sugar-free, high in protein packed goodness to do the job.

Get the recipe here

12. Cardamon & buckwheat no bake bars

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Sometimes a delicate flavour can add a slight sweetness to a recipe that reduces the need for an excess of sickly syrup or dates. Cardamon is one of those that can work some serious sugar-free magic. There’s a smidgen of rice malt syrup used in this recipe to help them stick together but the simple flavours and textures combine to make these satisfying and sweetish without being an overload.

Get the recipe here

13. Quinoa sushi

quinoasushi1

It hurt me too when I found out, but yes sushi rice unfortunately does usually contain sugar. Now I usually have it out only once in a while so I’m not bothered for those few occasions when I do fancy it, but if you do decide you want sushi in your life more often, you could be really clever and make this sugar-free quinoa variety by the Sugar-free fairy.

Get the recipe here

14. Butternut squash and coconut soup

butternut-squash-coconut-soup

Butternut squash soup of the shop bought variety usually has sugar or something sweet added to it which is a shame as it’s a warming winter staple. Making your own and usuing the creamy richness of coconut milk will bring out the same natural sweetness of the recipe sans the sugar.

Get the recipe here

15. Roasted tomato & quinoa soup

roasted-tomato-and-quinoa-soup-2

Again tomato soup is a sugar culprit. Shop bought varieties and even restaurant ones tend to have quite a bit of sugar in them – more than other soups do. This tomato soup recipe from Laura Agar Wilson of Wholeheartedly Healthy has naturally sweetened this soup through roasting the tomatoes. She’s also added quinoa and avocado to the recipe that adds a bit more substance through protein and fat to make the soup into more of a meal.

Get the recipe here

16. Salmon & leek bake

salmon-leek-bake

Getting some oily fish in your breakfast kicks you off with super healthy protein and fat that set your tastebuds on the healthy low sugar train for the rest of the day. If you’re a salmon fan, this bake suffices as a totally delicious breakfast that will nourish and make you forget cereal ever existed.

Get the recipe here

17. Basil & spinach pesto

basil-pesto-680x340

You can really tantilise your tastebuds and make your food taste incredible with other flavour combinations that don’t go anywhere near sugar. Pesto is one of those wonder ingredients that can be combined with chicken, vegetables or eggs to add instant flavour that will make you literally fall in love with savoury food over and over again. This classic recipe from I Quit Sugar is just one of a number of great variations they have on their great sugar-friendly recipe website.

Get the recipe here

18. Completely sugar-free muesli

fructose-free-muesli-base1

Whilst many muesli’s can be added sugar free, they can still be packed with dried fruit and drive your cravings up if you’re not careful. It can be a much better idea to make your own dried-fruit free base and then add a fresh fruit like a few berries to naturally sweeten. This is a basic sugar-free muesli base recipe that is a low sugar stock cupboard staple once you make it up.

Get the recipe here

19. Courgette, mint & feta frittas

MAIN_courgette_fritters

Another way to have a savoury breakfast that feels fun and indulgent. Cheesy courgette frittas don’t seem healthy but if you fry them in a healthy oil then they can be. You can make a big batch of these ones from We Heart Living to carry as a sugar-free breakfast or keep as a nice snack in the fridge. Add greek yoghurt, a salsa or sour cream to serve

Get the recipe here

20. Creamed coconut sweet potato balls

coconut-sweet-potatoballs

Energy type snack balls are usually packed with dates which although healthy are still pretty sweet. Why not try a truly sugar-free option with these sweet potato and creamed coconut balls. They are filling and satisfying whilst just being slightly sweet.

Get the recipe here

21. Sugar-free tomato sauce

tomatosauce

It’s a staple yet most shop bought tomato sauces do nearly always contain sugar so having a sugar-free recipe in tow is essential. Although it’s an effort to make your own, you realise that it can taste so much more delicious and fresh. I love Deliciously Ella’s vegan recipe and in addition to all the traditional uses, my favourite is sugar-free tomato sauce slathered on a slice of rye bread with sliced avocado and maybe an egg for breakfast.

Get the recipe here

22. Sugar-free BBQ sauce

BBQ-sauce

BBQ sauce is a favourite for some but another sugar laden condiment that does the rounds. Thanks to Alex at Spoonfulofsugarfree.com you can have some fun recreating your own sugar-free version to impress your BBQ guests. Thanks Alex!

Get the recipe here

23. Smokey vegetable fried eggs

smokey-veg-fried-eggs

Sometimes keeping it simple is best. Fried eggs are simple, quick and easy and will always be a low sugar breakfast winner in whatever form. It’s best to add some colourful vegetables if you can so try this smokey vegetable fried eggs option as the perfect brunch option.

Get the recipe here

24. Cauliflower & coconut tart

 coconutcourgettetart

It’s important to feel like you can still indulge and eat super delicious things without the need for sugar. Rich creamy recipes are especially great for this and this cauliflower and coconut tart from Honestly Healthy fits that bill perfectly with lots of vegetables mixed in. It’s also efficient where it could easily be cooked on go and eaten for dinner, lunch with a salad or even for breakfast.

Get the recipe here

25. Berry & avocado smoothie

berry-avocado-smoothie

Smoothies can be either pretty high in sugar or much lower depending on the amount of fruit and sugar substitutes you put in them. Whilst always healthy, lower sugar smoothies will keep you more sensitive to sweet. Filling out your smoothie or a creamy component like avocado or natural yoghurt can help you keep them tasty and lower on the sugar side of things and this recipe does exactly that.

Get the recipe here

26. Dark chocolate avocado truffles

 chocavotruffles

Some days, only chocolate will do. It’s good to have some options and even though these truffles have a little sugar, they are extremely low sugar in comparison to a Lindt truffle ball. They also pack in the nutrition and healthy fat from avocado and are super fun to make.

Get the recipe here

27. Sweet Potato & Walnut cake

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Craving cake or carbohydrates but don’t want the sugar? Whilst this isn’t low carbohydrate, it really can curb a full on cake craving and you can keep portions in the freezer that can be microwaved into a instant sugar-free cake deterrent. It has no sugar substitute whatsoever where it’s sweetened with only coconut and sweet potato. I personally have used this recipe a lot and it’s the most popular one on my website.

Get the recipe here.

28. Salt & vinegar nuts

salt & vinegar nuts

Nuts are like a staple low sugar snack that you may find yourself frequently using but they can get a bit boring if you’ve been using them regularly. It’s really important you keep things interesting so you don’t go nuts on nuts! There are some fab recipes out there to jazz up your nuts but this salt ‘n’ vinegar one from Fitter Food is a good one to try and might starve off crisp cravings at the same time!

Get the recipe here

29. Kale & avocado porridge

kaleavocado porridge

Think porridge always means sweet? Think again! I never got around to getting a truly savoury porridge or oatmeal recipe up on to the blog but I want to show that it’s possible. Shape.com have some great starter recipes – particularly they kale and avocado porridge topping with cacao nibs! If you try please report back to me!

Get the recipe here

30. Sweet potato & coconut bake

sweet-potato-breakfast-bake

Want what feels like a dessert for breakfast? This naturally sweet tasting coconut and sweet potato bake feels decadently indulgent and is completely sugar-free. Add some cream or full fat natural yoghurt to really compliment the textures. It bears some similarity to traditionally sweet bread and butter pudding but without the sugar.

Get the recipe here

So now I am completely exhausted from putting this together and want to eat everything! If this has been helpful then please do share. All these amazing other individuals that I’ve mentioned – health gurus, chefs and photographers do amazing work and there’s plenty of low sugar foodie love to share.

Any more great ones you’d like to add in a comment below please do!

Laura xx

Thai sesame pork burgers

Unfortunately Thai food can often equal sugar. Most bought stir-fry sauces will have a sugar of some form and many recipes online will call for you to add some.

However do you LOVE Asian flavours? What to do if you’re trying to shift to a lower sugar diet and lifestyle?

My love of Asian flavours

I had this dilemma for a while because I absolutely love Asian food and flavours. I practically lived off Thai green curry when backpacking around Thailand a few years ago and I used to often cook stir-frys because they could be super low fat, quick, easy and healthy (or so I thought). I would always use a bought sauce and hence be consuming hidden sugar.

However, since going low sugar and becoming aware of the sweetened nature of sauces, I have to say I moved away from stir-frys as a regular weekly meal – they became more one-off and I’d attempt at making a sauce DIY (please comment below if you use or know of any great sugar-free stir-fry recipes).

I decided to get Asian flavour in through other means and so here’s a recipe for Thai sesame pork burgers that gets some Asian flavour in without the need for sugar. I’ve also got an Asian dressing recipe that does the same.

Thai sesame pork burgers

thai-pork-burgers-corner

Recipe adapted from Fitter Food

Makes 6 burgers

Ingredients

  • 500g pork mince
  • 1 tsp fresh grated ginger (about a thumb sized piece)
  • 1 tbsp fish sauce
  • 1 tbsp sesame seeds
  • 2 cloves garlic
  • juice of a lime
  • 1 large handful fresh coriander
  • 1 fresh green chilli, chopped
  • 1 egg

thai-pork-burgers

Method

  • Preheat the oven to 180C/350F/Gas Mark and line a tray with baking parchment.
  • Add all the ingredients to a large bowl and with clean hands, mix everything together thoroughly.
  • Shape the mixture into 6 size burgers and place on the lined tray
  • Bake in the oven for 25-30 minutes

Note: You may notice a layer of fat that lines the tray after baking – don’t worry this is normal!

Try this

  • Sautee some pak choi in coconut oil or sesame oil and sprinkle with sesame seeds
  • Add cold to a salad for a serious protein boost
  • Slice some cucumber and chop some red pepper on the side and add some sesame oil or Asian style salad dressing

pork-burgers-salad thai-pork-bugers-side

What do you do when it comes to Asian food and sugar? Any recipes or stir-fry sauces you’ve found that help? Share the love in a comment below or let me know how you go with this recipe.

 

 

Quinoa, courgette & spinach bake

The mornings can be a rush can’t they? You’re trying to kick off with your tasks and responsibilities. Get to work, sort the kids, respond to emails, social messages, organise your diary…. the list goes on. I commend all the Mum’s out there as I know you have it particularly tough.

The last thing you want is to have to spend longer than you want on a healthy breakfast.

So many people say to me, I don’t have time to make eggs each morning and I completely understand. Whilst my self-employed lifestyle is different these days, I did use to travel a lot with my job at IBM and on many days I had to leave at 6:30am to get a train somewhere.

Cooking scrambled eggs at that time was not really an option if I wanted to have a decent amount of sleep and look half respectable!

Egg type bakes and efficient cooking habits absolutely were the cornerstone to my low sugar success. They stopped me from grabbing sugary things from train stations and they saved me quite a bit of money too.

So here’s a easily transportable and reheatable spinach, courgette quinoa bake recipe that packs in super protein nutrition and gets those valuable greens in first thing.

spinach-quinoa-bake-close

I’m on a mission to ban ‘no time for healthy breakfast’ excuses if it’s the last thing I do!

This recipe is relatively easy and is a protein packed substantial breakfast-snack-lunch that packs in nutritious green vegetables and amino acid busting quinoa. It’s gluten-free but feels a little bit like a savoury flapjack of sorts.

Quinoa, courgette & spinach bake

spinach-quinoa-bake

Serves 9 small portions as a snack or 6 larger breakfast portions

Ingredients

  • 200g or 4-5 large handfuls of spinach (washed)
  • 1 courgette, make 9 slices and dice the rest.
  • 1 white onion
  • 1 clove garlic, crushed
  • 1 knob butter & some extra for greasing
  • 1 tbsp dried rosemary (you can use fresh if you want)
  • 200g dried quinoa (1 cup) made according to packet directions
  • 3 eggs lightly beaten
  • 2 tbsp milk (I used almond milk in this case)
  • 25g grated parmesan cheese
  • Salt & pepper

spinach-quinoa-bake-corner

spinach-quinoa-close2

Method

  • Grease an 8inch glass baking dish with butter and pre-heat the oven to 180C
  • Cook the quinoa according to the packet
  • Prepare a big bowl of water with ice cubes in it
  • Cook (blanche) the spinach by bringing a pot of large water to boil and placing the spinach in it. Cook for 1 minute until the spinach goes dark green.
  • Drain in a sieve and quickly put into the iced water. This helps keep the nutrients.
  • Once cooled, remove the spinach from the iced bowl and squeeze out the excess water. Place in a bowl on the side for later.
  • Heat the knob of butter in a large pan over a medium heat and fry the onion, garlic for a few minutes.
  • Add the diced courgette, rosemary and season with salt and pepper
  • Cook until the onion is translucent and the courgette soft
  • Add all the ingredients (quinoa, onion courgette mix, spinach, cheese, eggs) together in a bowl and mix together.
  • Spoon into the glass dish and push down evenly
  • Add the courgette slices, some extra grated parmesan and black pepper to the top
  • Cook in the oven for 60-70 minutes until golden on top
  • Leave to cool & then slice up into portions & keep in the fridge

Try this

  • Ok I know there’s garlic in this, but honestly it’s good enough to eat for breakfast!
  • Use as a carry around sugar-free snack or substantial protein-healthy carbohydrate addition to a lunchtime salad.
  • Use a sneaky way to get nutrient packed spinach into children’s diets or grown ups who don’t like green vegetables!

Do you struggle with finding the time to have a healthy protein packed breakfast in the morning?