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Paleo Ketchup: The perfect Fourth of July condiment!

Fourth of July is this weekend and families across the US will be firing up their grills, slicing into watermelon (my favorite summer snack), making their favorite desserts, lighting a few sparklers and celebrating our nation’s independence with their friends.

Who can have hamburgers and hot dogs without ketchup? Okay, I know there is a debate on this one, and I have to say that I am in ketchup’s corner. But when I started reading ingredient labels and realized it's half corn syrup, I decided to play around with a healthy, homemade ketchup.

I used dried chili peppers so it's sorta half BBQ sauce half ketchup, but I love the result! You could make it without the peppers for a more standard ketchup. Don’t tell your friends it’s homemade and let’s see if they even notice the difference!

PS: Don’t forget to check out my 5 tips for perfect grilling that I learned at the Texas Beef Council.

Paleo Ketchup

Paleo Ketchup


  • 2 dried, smoked serrano peppers (chipotle or ancho work too)
  • 1 clove garlic
  • 1-2 Medjool dates
  • 1 Tbsp apple cider vinegar
  • 6 oz tomato paste (no salt added)
  • 1/4 tsp pumpkin pie spice


  • Bring ½ c water to a boil and pour over peppers, allowing to them to re-hydrate for about 10 minutes.
  • Place the following in a blender: 1/2 cup boiling water, 1-2 Medjool dates (seeds removed), 1 clove garlic, 1 Tbsp apple cider vinegar, rehydrated chiles (skin only, remove all seeds & the stem; using seeds will add a LOT of heat)
  • Blend the above on high until smooth.
  • Then add the following: 6 oz tomato paste (no salt added), 1/4 tsp salt (or to taste), 1/4 tsp pumpkin pie spice
  • Continue blending until smooth, adding additional water if needed for desired consistency.

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20150217Allison025Prep Dish is a gluten-free & paleo meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, gluten-free, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

Along with a weekly menu, you’ll get a printable grocery list and recipes for prep day — just one day of preparation yields scrumptious, good-for-you dishes all week long. Click to start

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