Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
20 Feb

Homemade Condiment Creations

Tomatoes – yep. Vinegar – seems fine. Sugar – wait, what? Even ketchup isn’t safe from the wrath of sugar.

Think you have to ditch the bottle – the condiment bottle that is – in order to avoid these hidden sugars? Not a chance, especially if you have the baseline kitchen skills necessary to whip up some of these homemade alternatives. Read on for simple Primal recipes for ketchup, mayonnaise, mustard, barbeque sauce and almond butter. Enjoy!

Ketchup

Ketchup

There’s no need to give up ketchup if you can opt for this sugar-free (but no less delicious) 3-minute variety.

6 ounces tomato paste
2/3 cup apple cider vinegar
1/3 cup water
2 tbsp of your preferred sugar substitute (optional)
2 tbsp onions
2 cloves garlic
1 tsp salt
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp pepper

Combine ingredients in food processor and blend until the onion disappears. Spoon mixture into an airtight container and store in the refrigerator.

Mayonnaise

Mayonnaise

If using raw eggs in mayonnaise makes you nervous, try this recipe, which not only dramatically reduces the sugar content but also partially cooks the eggs!

2 large egg yolks
2 tbsp fresh lemon juice
2 tbsp water
1 tsp dry mustard
1 tsp salt
1 cup pure olive oil

Heat the egg yolks, lemon juice, water, and mustard in a small skillet over very low heat, stirring constantly. At the first sign of thickness, remove from heat and submerge in a large pan of cold water (you should continue stirring here to avoid creating citrus-y scrambled eggs…trust us!) Scoop mixture out of pan and into a food processor. Blend for a few seconds and then let mixture sit uncovered for at least 5 minutes to cool. Add remaining dry ingredients, and blend on low speed. Drizzle oil slowly into the mixture until all ingredients are combined. Scoop into a large glass container and chill immediately. Mayonaise should keep for at least one week if stored correctly.

Mustard

Ahhh…mustard. Another childhood favorite. But did you know many varieties contain a hefty dose of brown sugar? Cut the carbs – and synthesize the taste – by following this spicy mustard recipe

1/4 cup white or brown mustard seeds
1/4 cup red wine vinegar
1/4 cup dry red wine
1/2 cup dry mustard
2 tsp salt
1/4 tsp ground allspice
2 tbsp cold water

Place mustard seeds, wine vinegar and wine in a small bowl and let sit for 3 hours. Pour the contents of the bowl and the water into a food processor with a steel blade. Blend until seeds are broken up and then add the dry mustard, salt, allspice, and water, and process until smooth. Scoop into glass container and refrigerate 12 hours before serving.

Faux Honey Mustard

This is perhaps one of the most delicious (and kid-friendly) ways to sweeten the appeal of a chicken dish!

1 cup mayonnaise (extra credit if you use your own homemade version!)
1/3 cup mustard (again, there’s no harm in using your own!)
2 tbsp lemon juice
1 packet sugar substitute or a bit of honey

Combine all ingredients in bowl and mix thoroughly. To store, refrigerate in airtight container.

Barbeque Sauce

Ever wonder what makes barbeque sauce so delicious? Perhaps it’s the 30 grams of sugar per 1/4 cup serving? Don’t want to give up this comfort food favorite? Then try this innovative recipe!

2 strips of thick bacon, chopped fine or 1 teaspoon of smoked paprika, or chipotle powder to taste (this gives the sauce its smoky flavor, so using either the bacon or the spices is fine!)
1 small onion (minced)
1 clove garlic (minced)
1 6oz can tomato paste
1 tsp liquid smoke
1/2 cup apple cider vinegar
1/2 cup water
1/4 cup ketchup (again, use your homemade version!)
3 tbsp mustard
1 tbsp Worcestershire sauce
1 pinch ground cloves
1 pinch cinnamon
Hot sauce to taste (any variety is fine!)

If using bacon, fry in a 2-qt pan (no oil) until cooked through. Add the onion and cook over a medium heat for 3-5 minutes (or until onion browns). Add in garlic and cook for a minute, then mix in all other ingredients and simmer for about 30 minutes. Test the mixture and add other spices, more vinegar or hot sauce until you achieve the desired taste. To store, scoop into a large plastic container and keep refrigerated.

Almond Butter

Looking for a peanut butter alternative? Try this almond butter recipe – its quick, easy, and super nutritious!

3 lbs raw, unsalted almonds

Spread almonds on cookie sheets and toast in a 350 degree F. oven for about 10-15 minutes, stirring them around occasionally to ensure that they are toasting evenly. Let cool for 30-45 minutes. In a food processor, add handfuls of almonds at a time through the shoot opening and blend on high. Periodically open blender and scrape down sides to make sure that mixture is blending evenly. If you prefer a chunkier almond butter, save a handful for the end and then add in while pulsing food processor to attain desired consistency.

Share your favorite homemade condiment making tips and recipes in the comment boards!

erikadotnet, hexod.us, WordRidden, mightymightymatze, my amil, sproutgrrl Flickr Photos (CC)

Further Reading:

Choose Your Own Salad Adventure

Healthy Tastes Great Recipes!

FitSugar: Amazing Almond Butter Attributes

Sugar Shock: Heinz Wants Sweeter Tomatoes

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You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Jeez, have any of you tried the recipes or do you just want to bitch about the theoretical ingredients?

    I tried the ketchup recipe tonight. It’s a good start, but I hate cloves, so next time I’ll leave them out and add a pinch of cayenne instead. Not enough to be hot, but just to enhance the flavor.

    I also thought the recipe as written was a little too sweet and watery, so I think I’ll leave the water & sugar out and add 1/4 cup of apple juice, instead. Either that or cook the mixture down a bit. Simmering in a saucepan for a few minutes also unified the flavors.

    taihuibabe wrote on April 18th, 2010
    • I just tried the ketchup recipe, and also find it very watery. Haven’t tasted it yet, but thanks for the suggestion to simmer it down. Helpful.

      Kate wrote on August 16th, 2013
  2. Why is there a jug of canola oil in the mayonnaise picture?

    jengatron wrote on May 2nd, 2010
  3. I think the “Diet Soda” in the BBQ sauce was a joke…

    Rob Lewis wrote on May 24th, 2010
  4. Great looking condiments Mark! I feel so good about using my own homemade mayo and dressings. No more soybean oil when I want the decadent blue cheese or ranch dressings! It’s amazing how incredibly easy it is to make too. I use whey in my mayo it helps extend the shelf life!

    Misty wrote on July 4th, 2010
  5. No one has mentioned the the sugar substitue of nature here. I bought the blue agave syrup and you use it for sugar substitution in anything and it tastes wonderful. I fell much better using that than all ur other sugar substites. You can add it to any recipe and feel good about it.

    Debria wrote on July 20th, 2010
    • Agave isn’t sugar substitute, and it isn’t natural, either, or no more than table sugar is. It’s a very highly processed high fructose syrup, i.e., highly processed sugar. The idea that they might use agave plants as a base doesn’t change it into something healthful, any more than using sugar cane as a base makes table sugar healthful.

      Gisela wrote on October 27th, 2010
  6. Just calling attention to the mayo recipe – I understand that the sugar was edited out, but the instructions still call for it, “Heat the egg yolks, lemon juice, water, and sugar…” Just thought you guys would want to know to avoid confusion. Thanks for the great condiment recipes.

    Tiffany wrote on August 29th, 2010
  7. Thank you SO MUCH! We have been sugar, dairy, and Gluten free for a few months (which I’m noticing is VERY primal) and I have been looking for these recipes the whole time! Can’t wait to try them!

    Melissa wrote on October 16th, 2010
  8. Does anyone know if it is safe to make this homemade mayo if the egg is not pasturized? I buy organic free range eggs but can’t find pasturized eggs and am worried about making mayo without them. Any advice?

    Cat wrote on February 4th, 2011
    • If you’re concerned, you can wash the outer shell of the egg before cracking into it. The inside of an egg is a safe, sterile environment meant for developing healthy chicks, only the outside is exposed to air, the package the eggs came to in, and whatever might be on your hands. If you give your eggs a wash and use clean utensils and equipment, you’ll be fine.
      Kudos on the organic free-range, by local farmers aren’t organic, but their chickens run as free as their kids and that makes the best mayo (or omelettes, quiche, custard…)

      Jasmine wrote on November 2nd, 2011
    • Pastured, as in free range, not pasteurized, as cooked to 140 degrees for however long they heat milk.

      jean wrote on August 26th, 2014
  9. The ketchup recipe was WAY more vinegar than you might expect…not even close to Heinz tasting. I recommend using about half the amount of stated apple cider vinegar to start, and if you like, add more to taste.

    Jessalyn wrote on March 7th, 2011
  10. If you’re using organic eggs there’s no need to pasteurise or partially cook. The risk with uncooked eggs is from listeria, which is found on the shells, not in the egg itself. And it’s *extremely* rare.
    I have always eaten runny fresh eggs, plus things made from raw eggs, and did so all the way through pregnancy.

    Making mayo from fresh eggs is fine, and will taste much better; if you’re reaLLY worried about listeria then wash the shells and your hands before you make it!

    musogirl wrote on March 19th, 2011
  11. Grok had a lot of sugar substitutes around? Was he milking the aspartame ferries?

    David Pile wrote on March 23rd, 2011
  12. I cannot wait to try the home made mayo.

    Nicky Spur wrote on April 9th, 2011
  13. Can anyone give me an idea of how long the mayo would be good for? Misty said she added whey to extend the shelf life. As is are we talking a day? Days? A week? And if one were to add whey…I’m not familiar with how to get/where to buy whey and would have no idea how much to add once I got it.

    M wrote on April 24th, 2011
  14. I just tried the mayo recipe, and it came out pretty good! However, I thought 1 tsp salt seemed like a bit much, so I only put in about 1/2 tsp. It was still a little on the salty side, but other than that, the flavor was great! Plus, a bit of extra salt doesn’t hurt if you are using the mayo for egg salad (which I did). I have about 50 cans of chunk light tuna that I bought on sale, and this mayo looks to be just what I need to start plowing through those cans! Thanks…

    Rob wrote on May 24th, 2011
  15. I forgot to toast the almonds prior to the processor for the almond butter… of two steps I forgot one lol I’m awesome. Is this why it is staying coursely ground and not transitioning to the butter? Thanks

    Eric wrote on June 21st, 2011
  16. Help! My Mayo is not even close to thick..its really runny, any ideas what I’m doing wrong?

    Nicole wrote on June 23rd, 2011
    • 1 tbsp lemon and forgot about the water. you should be good after that

      steffo wrote on October 18th, 2011
  17. @Nicole if you don’t drizzle the oil in slowly enough, the mayo doesn’t have time to emulsify. When it says drizzle slowly, it means REALLY slowly. I’ve done this many times and it’s very frustrating. You pretty much have to throw it out and start again.

    Kristin wrote on June 25th, 2011

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