Try this salt-free ketchup with oil-free, baked French fries, as well as veggie burgers or on your morning potato scramble. It uses no added salt or refined sugar, and will keep for up to 10 days in the refrigerator.
1 6-oz. can no-salt-added tomato paste
1 half of an apple diced (with or without skin)
1/3 cup water
1 tablespoon lemon juice
¼ teaspoon garlic powder
¼ teaspoon dried oregano
3-4 potatoes washed and unpeeled; any variety (russet, Yukon Gold, sweet potato, or yam), cut into ¼-inch x ¼-inch lengths
Ketchup: Combine all ingredients in a blender or Vitamix until smooth.
Fries: Place cut potatoes on a cookie sheet lined with parchment paper or a silicone baking mat. The fries in the above photo were sliced using a French fry cutter (page 4 in my “store”), which comes with two sizes, or you can cut them by hand or with a mandolin slicer (on page 1 in my “store”). Bake at 400 degrees for 15 minutes. Take out and flip the fries over and bake for another 15 minutes, or until they are golden brown and puffed up a little. Serve immediately with ketchup and/or mustard.
Notes: For the ketchup: 1/3 cup apple juice may be substituted for the apple and water. / 1 tablespoon vinegar may be substituted for the lemon juice. / For the fries: add some flavor by placing the cut potatoes into a plastic bag with ½-1 teaspoon garlic powder (or other ground herb/spice) and shaking to coat the potatoes before baking.
Tip: When opening your small can of tomato paste, open both ends with your can opener; discard one end and push the remaining end all the way through the can to retrieve every last bit of paste.
Preparation: 5 minutes
Makes: 1 cup
Preparation: 10 minutes
Cooking time: 30 minutes