Homemade Bread In The Crockpot?

Hello, and welcome back! I am so glad if you are here reading this. Who doesn’t love homemade bread? I know we do, but I hardly ever make it, especially this time of year.

The recipe is not mine, and I think I will tweak it a little the next time I make it, which will be very soon. With three of us in the house, my daughter didn’t care for it at all, but my husband and I both liked it very much. All crackpots are different and this only took 2 1/2 hours to cook trust me it goes fast so be sure and watch it. I put it on warm after that time as it appeared done while I cooked the rest of our dinner. That was not a good idea as the bottom became very crusty and hard. I just cut it off, but still. I actually think I will just put it in the air fryer for a few minutes next time, at the end with some melted butter so the top gets a little crispy. I sprinkled Rosemary on the top as the directions say and it was so good.

This bread was so easy to make. Try it and see if you like it. Let me know how it comes out and how you changed it, if at all. Making your own bread may reduce the number of preservatives and other additives in store bread, plus it was so cheap to make. I did use white all-purpose flour because I had that on hand and I am the only one that likes wheat bread. White flour is best for people with CKD because it has less phosphorus. According to the website with the recipe 1 slice has 170 calories, I assume it is per slice, it wasn’t real specific. They are large slices though, so cut them in half to make two pieces if you need to.

Do you love aprons, farm decor, and rustic items? Check out my rooster apron below, available at Redbubble.

https://www.redbubble.com/i/apron/Colorful-Rooster-by-Missy69/57648519.6ZXWR?asc=u&epik=dj0yJnU9cTR2bl9NTGliQ19CcWdIcVlkLUd6b3N4eDhyaHJSRjAmcD0wJm49YkozWTlQVEFsVFV6WENzYzlZZWhIZyZ0PUFBQUFBR0xWOXRn

The zero point food challenge has ended!

Happy Thursday! Today was another super busy and unusual day. Then my internet went out around 2 PM and just came back on. I hate it when that happens, especially when I have not done my internet work yet. Anyway, I have decided to end the Zero Point Food Challenge today, instead of Tuesday. Continue reading to learn why. You may see affiliate links in this post. Be sure and check out my brand new Distance Reiki Wellness Plan. I am accepting clients now!

Anti-aging starter kit, get yours now.

I have decided to end the Zero Points/Very Low Fat Food Challenge early, because:

  1. I have learned a lot of good information from this challenge and I feel I can continue the good habits I have adopted without difficulty.
  2. I lost 3 pounds in 8 days. That is pretty good.
  3. It is very time consuming to get all of the meal plan, nutrition info, and pictures each day to add to this blog.
  4. There doesn’t seem to be that much interest in this considering the amount of time I am spending on it.

I really did enjoy this challenge. I have eaten a ton of carbs, but mostly from whole foods, and I still lost weight. I think this pretty much shows that a whole food diet, even high in carbs, can be healthy and support weight loss. I did not change my exercise habits. I also was consuming way less fat than I may normally. I probably will return to not eating as much dairy as I have been. I feel like I am certainly getting too much Phosphorus, and lower fat foods have other additives that may not be healthy. If I do decide to have cheese, or milk, I will just have it in very small amounts rather than the lower fat options. Except mozzarella, and ricotta. Those I do not mind in the lower fat variety, or cottage cheese. The others are just a strange texture and really have no flavor. One thing I miss a lot is nuts! I love nuts, and while I only eat them in small amounts the amount of fats in them led me to avoid them for this challenge. My husband absolutely hates the whipped butter, which just makes me sad. But, I will continue to use it and he can have the other. I also miss cooking with Olive Oil. Olive Oil is a healthy fat, and I use it only in small amounts while cooking. I will do that again in small amounts. Another thing I noticed is that I think I am not eating enough Potassium on this diet. Maybe because I ran out of tomatoes, and bananas, lol, but I have been having leg cramps. I have not had leg cramps in years. So, I will be sure to always have them on hand. Not all people with kidney disease can’t eat potassium. I think my body needs more than the average kidney patient. Father’s Day is Sunday, check out this awesome Hair Growth Combo Kit.

If you enjoyed this challenge, and maybe even tried eat, leave me your thoughts in the comments. Coming up next Monday, Brain Health.

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day 6: It’s getting easier now, 21 grams of fat

Welcome to day 6 of my Zero Point Food/Very Low Fat Challenge. Now that I am 6 days in I am finding it quite easy to follow the food modifications without feeling like I am dieting. Being prepared by shopping for lower fat items, meal planning, and meal prep are vital to keep this on track. It will be interesting come this Friday when we are eating out for Father’s Day. I have to work on Father’s Day, so the kids and I are treating my husband on Friday. I am hoping to be able to stay within my guidelines of the challenge, read day 1 if you are interested in the guidelines. I have not felt hungry at all on this challenge, matter of fact I am quite full. I did not eat all of my food items for my dinner last night as I was so full. I am also not finding a need, or urge to snack. I feel good and have tons of energy. Be sure and read all of the previous days, as I will not recap each day and things I have learned in every post.

Today, is a work day. I work second shift, so I have to bring some kind of a dinner. While my job does allow us to eat food they prepare, I am always leary of this unless I know exactly what is in it, or how it was cooked. Last night I hard boiled some eggs in the Instapot, so I could be prepared for today. Remember eggs are a zero point food on the list of Zero Point foods from WW. They are higher in fat, but are a super good source of protein and are versatile.

What I have already eaten, and what I will eat for today on the challenge. Remember that I do not count drinks, which typically add about 150 calories to my day,

Breakfast: Pretty much everyday it is just coffee with Premier Protein 2 tbsp as my creamer.

Lunch: I have already eaten my lunch even though it is kind of early. This is typical on a work day. You can see in the images below that I had two hard boiled eggs, 1/2 tbsp of Hellman’s Low Fat mayo, on an Aunt Millie’s mini sub roll, with one piece of Romaine lettuce. I sprinkle it with Paprika for flavor. Since we still have corn leftover, I had one ear of corn removed from the cob with 1/2 tbsp of Land O Lakes whipped butter. This was very filling.

Dinner: I will be taking with me 1 cup of 1% cottage cheese, 3 large strawberries, 10 green grapes, sprinkle of cinnamon sugar, and 32 Snyder’s pretzel nuggets. If you have CKD like me, cottage cheese can be very high in sodium, so be sure to eat it sparingly.

Nutrition Info: According to my food tracking app

Calories: 846

Total Fat: 21 grams

Saturated Fat: 6.6 grams

Cholesterol: 392 mg. This is well over the RDA, however I do not eat eggs every day.

Sodium: 1435 mg. This is below my daily goal of 2,000 mg per day

Total Carbs: 126 grams

Net Carbs: 120 grams

Protein: 41 grams

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Day 3 zero point food/very low fat food challenge

This is hard, lol! I have figured up everything I have, and will eat for today. I need at least 20 more grams of protein without adding fat, salt, or sugar to the daily count. Good grief! Since it is a work day I will hope they have something appropriate at work. They allow us to eat. I will have to let you know tomorrow what I did. Be sure to read day 1, and the trial run I did, to learn why and how I am doing this. I did not lose any weight today, but I ate a ton of carbs yesterday. I was kind of worried about that when I started this challenge, but that will be for the end to talk about. I did have a serving of my pretzels last night.

Today’s foods are low calorie, and low fat. Please remember I don’t track drinks, you can read about why in the trial run I did last weekend.

What I ate today:

Breakfast: My favorite breakfast now green grapes, strawberries, a sprinkle of cinnamon sugar, and 1 tbsp of Cool Whip.

Lunch: Ok, this technically was a 1/2 gram over my fat limit, but I needed to use these up and my daughter wanted some, so I had a half of the Banquet Chicken Patties, on top of an Aunt Millie’s min sub roll, with 1 tsp of the light Hellman’s mayo. Then I had tomatoes, and cucumbers with some Hidden Valley Ranch dry seasoning one serving. The roll added a nice amount of carbs to get me through the day.

Dinner: I put the other half of the Banquet patty in my thermos chopped up, with 1 cup of Happy Harvest creamed corn, and 1 cup of Dishd plain mashed potatoes.

I also take a half of a multivitamin with a fattier meal.

Nutrition:

Calories: 744

Total Fat: 17 grams

Saturated Fat: 3.7 grams

Total Carbs: 134 grams

Net Carbs: 123 grams

Cholesterol: 25 mg

Sodium: 1894 mg This is below my target of 2000 mg per day

Please remember to read day 1, and subsequent days as to the rules, and to see pics of items. I tend to use the same items and I don’t add pics of nutrition each time.

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High blood pressure free coaching giveaway!

Hello, and Happy Tuesday! For the month of May I decided to focus on High Blood Pressure as my topic for my free coaching session giveaway. 10 lucky people will receive a 60 minute coaching session. This will not include the free health assessment and review, that is already free. Keep reading to learn how to claim yours.

Do you have High Blood Pressure, or want to prevent getting High Blood Pressure? Did you know that in 2020 was a top Health search topic? Coronavirus was obviously number 1 and probably still is. High Blood Pressure is very common. According to the CDC about 45% of Americans have High Blood Pressure which means a blood pressure of 130/80 or higher, and or taking medications to control blood pressure. Of those people only 25% have their blood pressure well controlled. Having High Blood Pressure can be a risk factor for many other chronic diseases. All month I will focus on this topic in various blog posts.

If you would like a free one on one coaching session to discuss blood pressure, follow the steps below. You do not have to have High Blood Pressure, but you do have to want to learn how to prevent it.

  1. Sign up for my Mailchimp mailing list below.
  2. Once you are signed up for my mailing list, and have received my welcome newsletter, simply message me via that newsletter, it will either go right to my Mailchimp email, or my Google email, and put blood pressure as the topic. Within 24 hours of receiving the email I will contact you via your email to see when you would like to receive the free health intake assessment. Once you have completed that and returned it to me we can make an appt for your free session. I am trying to make a sign up form that I can add right to my newsletter. If you see it, use it, otherwise follow the steps above.
  3. Once you have completed your intake assessment and are ready for your free session, we will set up a time and date that works for both of us. You do not have to do it in May, and the special runs until May 31, or until 10 people have claimed the free session.
  4. If you have any questions please feel free to use the contact form below to message me. Using the contact form below will not sign you up for a free session, it is for general questions only. You must join my Mailchimp mailing list to qualify for the freebie.

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Gift idea #8 for ckd, kidney education and more

It is Tuesday, and again it is cold here in Florida. It is quite a nice change from heat and humidity, but I am not used to it lasting for over a week now. I had to change up our dinner menu for the week as yesterday there was some kind of pipe issue in town and our water was turned off. So, we ate pizza take out. We will have the chicken alfredo tonight. I was going to make lasagna on Thursday, but I realized I have lettuce that is going to go bad so I decided to make a taco casserole to eat over lettuce, or not if they don’t want the lettuce. But, I want mine over lettuce. I will probably make a side of rice if they want that. I will share the recipe when I make it. I also had to do next week’s grocery shopping today which is early, but my husband needs my car to get a large Christmas gift for my son’s wife back to our house, and then I have to work. So, I went today. I was supposed to only spend 30 dollars, but I spent 50. Again, I gave myself a little break because some of it was baking ingredients and gift tins for homemade cookie gifts. We won’t be eating these so they really should be in the Christmas budget I guess. I also bought frozen veggies instead of fresh as warm dishes this time of year is more popular than cold salads, or cold dishes. I also have apples that need using so I will make apple banana muffins, and freeze the rest or make apple butter.

I will stop sharing gift ideas on the 15th. The final one is a humdinger. Today, gift idea #8 is a set of walking videos. I chose these particular ones, because I like Leslie Sansone and she is who I started with. Remember you don’t have to do the whole thing. Do what you can, and work up. Walking is gentle on the body, and low intensity exercise. The set here, comes with an exercise band to help increase strength as well. This is a great set, for a great price. It may take some time, but as your loved one, or yourself, builds strength and stamina you will see great improvements in the body. Exercise helps relieve stress, pain, tension, burns calories for weight loss, improves balance and strength, is good for the heart which is the most important muscle in the body and so much more. Of course, if you have not exercised in a while be sure and ask your doctor, but we all walk, and walking exercise should be ok. I offer a Walking Buddy health plan where I walk over the phone with the customer. If you are interested in that, please use the communication form at the bottom of this post to message me, or click here to read more about it. I think I am going to start sharing my walking stats here on the blog. I wish I had been doing it all this year so people can actually see that you can make great progress with walking. You can see my stats from yesterday, below. I aim for 10.000 steps a day, at least.

I found this great video from the American Kidney Fund, on Youtube. I am a member of a kidney forum where people discuss kidney issues. Someone asked a question about diet, one of the hardest things about having kidney disease, and I found the video for them to watch. You can see it below. The second half is in reference to people with CKD and Diabetes. If you don’t have Diabetes then just watch the first half. It is a great video.

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Compare radishes to tomatoes for ckd and Thanksgiving meal

Below I will share a link to a delicious roasted rosemary radish recipe. I have tried this recipe and it is delicious. It fits perfectly into my Rosemary Challenge for the month of November. But, the main point of this post is for the upcoming Thanksgiving holiday. While I think it is going to be a much different holiday this year, due to Covid, it doesn’t mean you can’t still have a lovely meal with recipes that fit a CKD diet.

I love tomatoes, and while I don’t have a potassium restriction lots of people with CKD do. I find radishes to be somewhat bitter when eaten raw. In small amounts it is ok, like in a salad. But, when I roasted the radishes they were absolutely delicious. You could technically mash them to replace mashed potatoes. I did mine with carrots and onions too, but that is not part of the recipe below.

Nutrition for radishes in relation to CKD:

1 cup of raw radishes has: 19 calories, basically 0 fat, 4 grams of carbs, 45 mg of sodium, 270 mg of potassium, 2 grams of fiber, about 1 gram of protein, 17 mg of vitamin C, 29 mg of calcium, 0.4 mg of Iron, and 23 mg of phosphorus. The amount of potassium in 1 cup of radishes can be considered high, so you could half it.

1 cup of raw tomatoes has: 32 calories, basically 0 fat, 7 grams of carbs, 2.2 grams of fiber, 9 mg of sodium, 427 mg of potassium, 1.6 grams of protein, 25 mg of Vitamin C, 18 mg of calcium, 0.5 mg of Iron, and 43 mg of phosphorus.

I use the website Eat This Much for nutrition info. Radishes would also be a good replacement for mashed potatoes which are also very high in potassium. Check out this recipe for roasted rosemary radishes, https://eatthegains.com/rosemary-roasted-radishes/

Update 8/13/2021: I love tomatoes. and I do eat them. I do not have issues with Potassium, however. I also really liked the roasted radishes above.

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$25 dollar save a lot food challenge! What did we buy?

I finally got my car back at 3 PM today. In the images below you can see everything we bought, plus the receipt. I crossed the two items that were not part of food, and the total came to 25.42. Now, if you didn’t need milk, or creamer, it would have added 5 more dollars to get food. Since we almost always have cheese milk could have been eliminated. But, my husband considers milk a necessity, so it had to be part of the needs pile. You will see after we bought what we absolutely needed, the bigger pile, I was able to get creamer, a bag of carrots and bananas. Bananas were dirt cheap. My daughter wanted green grapes, but not only did they not have any, they would have been most surely too expensive. The fourth item was a box of juice pouches that my daughter wanted. She could drink water, but we had some money left, and that is what she chose. Part of this challenge, for me, is teaching her how her food choices can effect her health and budget. Plus, what if she only had access to a Save A Lot? Learning to adjust items for what is available is hugely important. They did not have Totinos Pizza Rolls that would fit the budget, so she picked 3 cheese and peperoni pizzas. We bought no meat, because we have some already on hand, but eggs could easily substitute for meat, plus we always have peanut butter in the pantry. When we start exhausting our supply on hand, I will have to increase the budget from 25 to 40, which is still a significant reduction in our grocery spending normal budget. These challenges are only for food and does not count non food items which will be removed from the receipt. This food, plus what we have on hand, will go until Monday. The only item that could be added to our inventory list was the bag of carrots.

Tonight’s dinner will be Chicken nuggets, salad and pasta. I have homemade marinara sauce still in the fridge for the pasta. My husband is the only one that will require it. My daughter will eat it with butter and salt. Any pasta left over will go for tomorrow’s meal, pasta salad. The chicken nuggets are super easy. I have bread crumbs already. I cut the chicken into nugget sizes, dredge in egg and bread crumbs then fry in oil. Salad will be just some of the bag salad, some cucumber, tomato and cheese. I already have tomatoes on hand from my Misfits delivery last week. We also already have salad dressing on hand. I don’t make one big salad, as I find it goes bad much faster that way. I make individual bowls of it and then bag everything back in the freezer. I am low carb so my chicken will be just pan fried with garlic and seasoning, no pasta for me tonight, and a salad.

I got a small cabbage head in my Misfits delivery, so I made some coleslaw for lunches. I like coleslaw, and for the record I only like mine, served over a baked potato. That will be my lunch for the next few days. My husband may have some as well, just not over a baked potato. If you would like my coleslaw recipe, leave me a comment. I truly make the best coleslaw.

Use the contact form to message me to ask questions about any of my coaching services. I put Turmeric in my smoothie this morning. I didn’t even know it was there. Are you taking the Turmeric Challenge?

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what is food?

I did not get my Wednesday post done yesterday. My daughter needed my laptop all day for her school. I will do it another day.

I had mentioned before that I am reading a book called, Food Matters. It is a book that my son used for a college writing course. I am using it as a base for a Nutrition course for my daughter in the second half of the school year. A lot of the topics I choose to write about here will be writing topics for her.

I figured it would be a good idea to start at the beginning with What Is Food? There will be a lot of facts in this post, but some is my personal opinion.

According to Britannica.com food is defined as: substance consisting essentially of protein, carbohydrate, fat, and other nutrients used in the body of an organism to sustain growth and vital processes and to furnish energy. The absorption and utilization of food by the body is fundamental to nutrition and is facilitated by digestion. We will use this definition to decide if something is or is not a food, or instead a food item or substance.

One thing that really caught my attention is that water is not considered a food, as it has no nutritional value. However, water does so many vital things for the human body it almost seems odd to not consider it a food. But, by the definition water is not a food. You can read what items are considered food for the SNAP program according to the USDA. They call them eligible foods. You many notice that it does not exclude junk food, or highly processed foods. Last week I was watching a food line on TV, where they were handing out food to people who needed food, and I was surprised to see that Food Banks were handing out soda, chips and other various foods that I consider junk food, not really food. Obviously, that is my opinion because even chips under the definition can be called food, even if it is junk food. Thank goodness most states, I didn’t check them all, don’t consider soda a food, as it really is just sugared water with lots of other chemicals added. Some states consider food to be any item consumed for nutrition or taste, with some exceptions. That one is interesting to me. I chew gum because I have chronic dry mouth, but I have never considered it a food, and it really is not great for my teeth, but it is the most effective at creating saliva especially when I can not have access to constant fluids, like at work. It is mostly sugar and a bunch of additives and has absolutely no nutritional value at all, much like soda.

What about processed foods? Processed foods get a very bad rap, but is it accurate. Most foods are processed in some form or another. If you heat a whole food you are processing it. So, even organic foods that are frozen or canned are processed. Overly processed, or high processed foods are the foods that should be avoided. A lot of the processing process strips out the nutrients in foods, and then after they have processed it they have to add those nutrients back in using additives. Freezing, canning and boxed foods are made that way so they can have a longer shelf life. Does this make them less nutritious? Some people will say yes, others will say it is necessary to feed billions of people in the world without food spoiling too quickly. Highly processed foods are foods that have lots of fat, sugar and sodium added into them to, according to some, make them addicting and irresistible to the human palate. If you have ever tried sugar free cereal there is no doubt that sugar is irresistible. You will most likely add sugar to it. What about low sodium, or sodium free soup? Trust me it tastes like dishwater. You most likely will add sodium to it. As for low fat, well fat is delicious. When you remove fat from foods it doesn’t taste as good. That is why when they make low fat processed foods they add more sugar, sodium and other flavor additives to make it more palatable to humans. There are studies that show that the over consumption of these highly processed foods, even though the label may say they have nutritional value, may lead to Obesity, Diabetes and even Cancer in some cases. Don’t get me wrong we have eaten some of these foods for years at my house, and now I am trying to eliminate them from our diet, but it is extremely difficult. For one thing they are less expensive than whole foods, or less processed foods. They are easier to access than whole foods, or more lightly processed and or organic foods, especially in rural or poor areas. They last a really long time. If you don’t live close to a store and only shop 1 or 2 times a month, then you need food that is going to last a long time. I actually like frozen fruits and veggies as they last so much longer than fresh. The most important thing to remember when you live on a budget, with limited access is to buy the healthiest option foods you can afford. Eliminating cookies, candy, soda and other sugary beverages, pastries, cakes, high sodium foods, high fat foods, etc are all good places to start. After you have conquered that it is time to move to the next step. Message me to learn more. Learning to cook is one of the best things you can do for your health. Even if you don’t like whole grain flour, and have to use frozen veggies and fruit, over fresh organic, it is still a healthier option than buying highly processed already prepared meal options.

I am going to pick on a few foods that I grew up with and absolutely loved, and assess whether they are food, or not.

American Cheese. I actually love American Cheese, it melts lovely and I like the mild flavor. But, is it food? Yes, it is food, the label proves it, but it is a highly processed food, with very high sodium and completely created in a lab. Did you know that? I did not. So, while yes it technically is food, if the ingredients of the food can possibly not be digested well, or possibly cause illness should it be labeled a food? It can not even be called cheese, it has to be labelled processed cheese. Read more about American Cheese.

Next, Velveeta Cheese. OMG I loved Velveeta growing up. My grandmother always had it at her house, and it melted so nice and even made veggies taste good. Sound familiar? We always had it at our house as well. Velveeta is another cheese that is a highly processed cheese. I do not really consider it food anymore. Any nutritional value it may contain is awash when you consider the sodium in it and all of the preservatives and additives. Now, would I eat it if I had to? Of course! It has a very long shelf life and would be better than nothing. Read more about Velveeta.

Spam. While I never actually ate Spam, my grandmother did and so do a lot of elderly people I know today. Why? It is extremely affordable and lasts a very long time. Surprisingly Spam only has 6 ingredients. Yes, you read that correctly. I would say it qualifies quite nicely as a food. However, it is high and sodium and nitrates to maintain its long shelf life. There is a low sodium option. Read more about Spam.

The very last one, Kraft Mac N Cheese. A food staple in many American homes. It has a long shelf life, is easy for teens to make, and does have nutritional value. However, powdered cheese apparently has pthalates in it. What are pthalates? They actually are quite unhealthy and may show up on a food label as DEHP. Kraft recently announced no additives or preservatives in their Kraft Mac N Cheese. Unfortunately, DEHP can be leached into food from packaging. I am not saying there is DEHP in their packaging, but it should be on the label if it is, which I am not sure is a requirement. This makes me scared to let my kids eat it, or any other packaged food. Unfortunately, breaking the Mac N Cheese boxed style, has not been easy to achieve at my house, though I have at least decreased the consumption of it. Now, I am kind of picking on Kraft, but for many Americans their food products offer a easy, affordable food source. Read studies on pthalates.

So, what can you do if you rely on these types of foods to feed your family? Educate yourself as to what is in the foods you consume. Read blogs like this one, and others, to learn about food. Take a Nutrition course, or work with a Health Coach to help you find and make healthier food choices for you and your family. Write your Senators to insist on healthier foods, more food tests for safety of food, and better food labels. Trust me the food industry makes billions every year, they can afford it, they just need the will to do it. Raise awareness, such as I am doing here. Don’t nag, people don’t like that. Assess what you eat, and make small changes where you can such as removing soda and sugar drinks. Don’t expect to make changes all at once, it will take time. Don’t stress, you need food.

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Yum Plum Barbecue Sauce!

Tuesday, I mentioned my Misfits Market box. When I was deciding to start buying their boxes, I was on their website learning about them and their mission. I went to their blog and noticed they had some recipes. I saved the plum barbecue sauce recipe not knowing I would get plums in my box. I modified the original recipe a bit to suit my needs, but I will share the original. I can’t put up nutrition info, because it wasn’t provided and I didn’t figure it out. A serving size is 2 tbsp and it really is quite delicious and makes a lot. Super easy as well, and can be modified to suit tastes and dietary needs. We had it with pork chops. The video below is quite lovely in describing how nutritious plums are. Not mentioned is that plums are a low glycemic fruit, so if you have Diabetes it could be a good option for you.

This weekend I will be sharing topics coming up next week, so be sure and check back.

Recipe:

You will need 6 plums. I only had 4, and I couldn’t help but share the plums on the adorable dog plates I found at Hobby Lobby over the summer. Chop up your plums into equal size pieces, and remove the pits.

1 cup of Ketchup. I only used a half cup because I am not a huge fan of Ketchup. Organic and low sodium was also what I used.

1/4 cup finely chopped shallots. I did not have shallots so I chopped up a sweet onion instead.

1/4 cup maple syrup. Usually I would have organic pure maple syrup on hand, but I did not this time, so Aunt Jemima butter syrup is what was used.

2 1/2 tsp red wine vinegar, I used Trader Joe’s organic red wine vinegar.

1 tsp smoked paprika. I did not have any paprika in the house, so it was left out.

2 tsp Dijon Mustard. I didn’t change this, just put it in. Did you know how healthy mustard is? Check back for more info

1/2 tsp each of black pepper and ground red pepper. Oh, and I almost forgot that I added a pinch of brown sugar, because I like it. You could always choose a sugar free, or lower sugar Ketchup.

Put all of the ingredients in a pan, bring to a boil and then reduce to a simmer for 15 minutes or until thickened. Let cool for 10 minutes, but I can tell you it needs to cool much longer than that like 30 minutes. Place the mixture in a blender and blend until smooth. Put in an airtight container and store in the fridge up to 2 weeks.

Enjoy! Let me know if you make it, and how you altered it and liked it. You could always make your own Ketchup, but I already buy organic Ketchup.

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I will be making a vegetable barley soup, and some different pancakes in the future. So, watch for those topics to come up.

If one of your health goals is changing you or your families eating lifestyle through cooking, or food options, use the contact form at the end of the post to message me for a free meet and greet.

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