Chapter 5
Fermented Ketchup
Ketchup is the king of condiments. It’s used on everything, including French fries, hamburgers, and scrambled eggs.
The invention of ketchup can be traced back to royalty in imperial China. It started out as a fermented fish sauce and didn’t even include tomatoes. This sauce was used on long ship voyages because it kept well for extended periods of time. Over the years, a variety of ingredients have been used, some not so appetizing, such as meat by-products and fish entrails, as well as plain, ordinary items, such as soybeans. Eventually, the popularity of the sauce spread to the Philippines and Indonesia, where the British sought out and further popularized the salty, tasty sauce. Lore has it that the British adapted the sauce, creating the tomato-based recipe we are more familiar with today.
In the nineteenth century, ketchup evolved with even more adaptations on the recipe. Fruits such as lemons, plums, and peaches; vegetables such as celery and mushrooms; and even shellfish, such as mussels and oysters, were used. Typically, the recipes called for the ingredients to be boiled and then left out to ferment with added salt. The salt kept the bad bacteria from multiplying to dangerous levels. These recipe enhancements produced a highly flavorful salty sauce much like the ketchup we know today. It was then that a scientist declared that the very best variation of the sauces used “love apples,” an affectionate term of the day for tomatoes.
Transforming a family-friendly, daily-use condiment into a fermented food is, perhaps, the easiest way to fit fermented foods into mealtimes. Even the pickiest of eaters won’t know the difference.
Fermented Ketchup
YIELD: 3 CUPS (720 G)
If you don’t have fresh Whey on hand, you can use the brine from Sauerkraut, Fermented Ginger Orange Carrots, or Sweet and Spicy Tomato Mango Salsa to make this recipe.
EQUIPMENT YOU’LL NEED:
Mixing bowl
Mixing spoon
Whisk
1 glass quart (950 ml) jar with lid
Cheesecloth or cotton fabric square
Rubber band or string
INGREDIENTS:
2 cups (520 g) tomato paste
1/4 cup (85 g) raw honey, (80 g) maple syrup, or (50 g) sugar
1/4 cup plus 2 tablespoons (88 ml) Whey (See here)
2 tablespoons (28 ml) raw apple cider vinegar
1 teaspoon sea salt
1 teaspoon ground allspice
1/2 teaspoon ground cloves
Mix the tomato paste and honey in a bowl. Whisk in 1/4 cup (60 ml) of the Whey, vinegar, salt, allspice, and cloves. Continue blending until all the ingredients are evenly dispersed and the mixture is smooth.
Spoon the homemade ketchup into a glass jar, top with the remaining 2 tablespoons (28 ml) Whey, and cover with cheesecloth secured with a rubber band or string. Let sit undisturbed at room temperature, out of direct sunlight, for 3 days.
After 3 days, uncover the ketchup and stir it thoroughly. Cover with an airtight lid and transfer to the refrigerator for storage. You can use it immediately, or store it in the refrigerator for several months.
◁ Hash Brown Egg Cups
YIELD: 12 EGG CUPS
Do yourself a favor: Make up a batch of these on the weekend for quick breakfasts during the week. They can be quickly heated up and served with fermented ketchup for a probiotic boost to start your day!
1 pound (455 g) russet potatoes
Sea salt and ground black pepper to taste
Coconut oil or butter, for the pan
12 large eggs
1/2 cup (120 g) (See Fermented Ketchup)
Preheat the oven to 400°F (200°C, or gas mark 6).
Bake the potatoes directly on the center oven rack until tender, 45 minutes to 1 hour. Allow to cool and then peel and grate them using the large holes of a box grater. Season them well with salt and pepper.
Grease a 12-cup muffin pan generously with coconut oil or butter. Scoop 3 to 4 tablespoons (45 to 60 g) grated potato into each muffin cup. Use your fingers to gently press the potato down the bottom and up the sides of each muffin cup to make a nest. Bake for 15 to 20 minutes until brown and slightly crispy. Watch to make sure they do not burn.
Allow the nests to cool in the pan and then crack an egg into each one. Sprinkle with salt and pepper and bake until the whites are set, about 15 minutes.
Serve the cups with a drizzle of Fermented Ketchup.
NOTE: If preferred, whisk the eggs before adding them to the nests, for a scrambled egg in the middle.
Thai Red Chili Chicken Wings
YIELD: 4 SERVINGS
Called nam nam in Thailand, Thai sweet chili sauce can be used with egg rolls, spring rolls, and many other dishes, but it’s perfectly paired with these chicken wings. Hot from the oven, these chicken wings have a sticky, sweet, spicy glaze, with a probiotic punch from the addition of Fermented Ketchup.
12 to 16 whole chicken wings
1 cup (225 ml) Thai sweet chili sauce
1/4 cup (60 g) (See Fermented Ketchup)
3 tablespoons (45 ml) rice vinegar
3 cloves of garlic
1 inch, (2.5 cm) piece of peeled fresh ginger
1/2 teaspoon salt
1/4 cup (4 g) chopped fresh cilantro
Cut the wings into 3 pieces: drummette, middle portion, and tip. (Save the tips for making chicken stock. I keep them in a freezer bag in the freezer for future use.)
Place the sweet chili sauce, Fermented Ketchup, vinegar, garlic, ginger, and salt in a food processor. Pulse until smooth.
In a large bowl, toss the cut-up wings with half of the sauce to coat. Marinate in the refrigerator for 1 to 2 hours. Reserve the remaining sauce for serving.
Preheat the oven to 375°F (190°C, or gas mark 5). Line a baking sheet with aluminum foil and place a wire rack on top. Spray the wire rack with nonstick cooking spray.
Place the wings on the wire rack and bake for 30 minutes. Keep the leftover marinade for basting.
Remove the wings from the oven and brush the wings with the leftover marinade. Turn the wings over and brush the other side with the marinade. Discard any remaining marinade. Return the wings to the oven and bake for 30 minutes more.
Just before serving, drizzle the wings with the remaining reserved sauce and garnish with cilantro.
Sweet Potato Fries with Creamy Barbecue Dip
YIELD: 4 SERVINGS
This dish is positively addictive! Coconut oil adds just the right crispiness and flavor to the sweet potato fries. The Creamy Barbecue Dip is velvety and sweet, an ideal pairing for the crisp sweet potatoes. Adults and kids alike will dig in to this healthful recipe.
FOR THE DIP:
3/4 cup (180 g) (See Crème Fraîche) or sour cream
1/4 cup (60 g) (See Fermented Ketchup)
1 teaspoon raw apple cider vinegar
1 teaspoon raw honey
FOR THE FRIES:
2 large sweet potatoes (about 2 pounds, or 910 g, total), peeled and cut into 1/2- by 2-inch (1.3 by 5 cm) sticks
2 tablespoons (28 g) coconut oil, melted
Sea salt and ground black pepper, to taste
Preheat the oven to 450°F (230°C, or gas mark 8). Line 2 baking sheets with parchment paper.
MAKE THE CREAMY BARBECUE DIP: In a small bowl, combine the Crème Fraîche, Fermented Ketchup, vinegar, and honey and mix well. Store in the refrigerator until ready to serve.
MAKE THE FRIES: Divide the potatoes among the prepared baking sheets. Toss with the oil, and season with salt and pepper. Arrange in a single layer, without overlapping.
Roast, tossing once, until tender and starting to brown, 25 to 30 minutes.
Season with salt and pepper and serve warm with the dip.
◁ Sweet and Spicy Taco Salad
YIELD: 4 SERVINGS
My mom made taco salad for as long as I can remember. Her original recipe included nacho cheese–flavored corn chips and bottled dressing. By switching to packaged plantain chips and a homemade honey French dressing, one of our family’s favorite salads is now healthy and even more delicious!
FOR THE DRESSING:
1/4 cup (60 g) (See Fermented Ketchup)
1/2 cup (120 ml) avocado oil or olive oil
2 tablespoons (28 ml) raw apple cider vinegar
2 tablespoons (40 g) raw honey
2 tablespoons (20 g) finely chopped onion
1 small clove of garlic, pressed or minced
1/2 teaspoon sea salt
1/8 teaspoon ground black pepper
FOR THE SALAD:
1 pound (455 g) ground beef
1 medium-large head of iceberg lettuce, chopped into bite-size pieces
2 medium-large tomatoes, diced
1 cup (177 g) cooked kidney beans (drained and rinsed, if canned)
1/2 cup (70 g) black olives, sliced
1 cup (115 g) shredded Cheddar cheese
2 cups (126 g) lightly crumbled plantain chips or corn tortilla chips
MAKE THE DRESSING: In a blender or food processor, combine all the dressing ingredients and blend until smooth. Store the dressing in the refrigerator until ready to use or for up to 1 week.
MAKE THE SALAD: In a large skillet over medium heat, brown the beef, breaking it up into pieces with a wooden spoon. Remove from the heat and let the beef cool slightly.
In a large serving bowl, combine the lettuce, tomatoes, beans, olives, cheese, and ground beef. When ready to serve, add the chips and dressing and toss to coat.
Tangy Spring Spinach Salad with Grilled Chicken
YIELD: 4 SERVINGS
Spinach salad is a delicious way to increase your green vegetable consumption. Topping it with grilled chicken makes it a quick and easy weeknight meal.
FOR THE CHICKEN:
1 pound (455 g) boneless, skinless chicken breasts or thighs
Sea salt and ground black pepper, to taste
FOR THE DRESSING:
1 cup (235 ml) avocado oil or olive oil
1/2 cup (100 g) sugar
1/2 cup (120 ml) raw apple cider vinegar
1/3 cup (75 g) (See Fermented Ketchup)
2 tablespoons (28 ml) Worcestershire sauce
1 small onion, chopped
FOR THE SALAD:
1 pound (455 g) fresh spinach, torn into bite-size pieces
8 ounces (225 g) white mushrooms, sliced
8 slices of bacon, cooked and crumbled
4 hard-boiled eggs, peeled and quartered
1 can (4-ounce, or 115 g) can of sliced water chestnuts, drained
MAKE THE CHICKEN: Preheat a grill to medium. Lightly season the chicken with salt and pepper. Grill, turning occasionally, until cooked through, about 15 minutes. Set aside.
MAKE THE DRESSING: In a blender or food processor, combine the oil, sugar, vinegar, Fermented Ketchup, Worcestershire sauce, and onion and process until smooth.
MAKE THE SALAD: When ready to serve, slice the chicken. In a large bowl, toss together the spinach, mushrooms, bacon, eggs, and water chestnuts. Toss with the dressing. Top with the sliced chicken and serve.
Turkey Meat Loaf “Cupcakes”
YIELD: 12 SERVINGS
The dinner “party” starts right now with Turkey Meat Loaf “Cupcakes” with mashed potato frosting! Probiotic-rich mashed potatoes with a side of Fermented Ketchup makes for a savory and hearty meal.
FOR THE “FROSTING”:
1 pound (455 g) Yukon gold potatoes, peeled and cubed
2 large cloves of garlic, peeled and halved
1/4 cup (60 g) (See Crème Fraîche)
2 tablespoons (28 g) butter
Sea salt and ground black pepper, to taste
FOR THE “CUPCAKES”:
11/2 pounds (680 g) ground turkey
1 cup (120 g) grated zucchini, all moisture squeezed out with a paper towel
1/2 cup (35 g) finely chopped white mushrooms
2 tablespoons (20 g) minced onion
1 egg
1 teaspoon sea salt
1/2 cup (120 g) (See Fermented Ketchup)
MAKE THE “FROSTING”: Put the potatoes and garlic in a large pot with a large pinch of salt and enough water to cover. Bring to a boil over high heat. Cover, reduce the heat to medium, and simmer for 20 minutes or until the potatoes are tender. Drain and return the potatoes and garlic to the pot. Add the Crème Fraîche and butter. Using a potato masher or hand blender, mash until smooth. Season with salt and pepper.
Meanwhile, preheat the oven to 350°F (180°C, or gas mark 4). Line a 12-cup muffin pan with foil liners.
MAKE THE “CUPCAKES”: In a large bowl, mix the turkey, zucchini, mushrooms, onion, egg, and salt. Divide the meat loaf mixture among the muffin cups, filling them to the top and making sure they are flat on top.
Bake, uncovered, for 18 to 20 minutes until cooked through (160°F, or 70°C). Remove the individual meat loaves from the muffin cups and place on a serving dish.
Top each Meat Loaf “Cupcake” with a light layer of Fermented Ketchup and a dollop of mashed potato “frosting.” Serve immediately.
◁ Shrimp Cocktail
YIELD: 8 SERVINGS
This recipe for homemade cocktail sauce is so easy and delicious that you’ll never want to buy jarred cocktail sauce again. Chances are, you have most of the ingredients in your refrigerator already.
NOTE: You can poach the shrimp 1 day ahead. Cover and chill.
FOR THE COCKTAIL SAUCE:
1 cup (240 g) (See Fermented Ketchup)
1/4 cup (60 g) prepared horseradish
Juice of 1/2 of a lemon
1/2 teaspoon Worcestershire sauce
FOR THE SHRIMP:
1 lemon, halved
1 onion, quartered
10 whole black peppercorns
1 bay leaf
2 tablespoons (30 g) sea salt
2 pounds (910 g) large, shell-on, wild-caught shrimp
MAKE THE COCKTAIL SAUCE: In a bowl, combine the Fermented Ketchup, horseradish, lemon juice, and Worcestershire sauce. Mix well. Refrigerate until ready to serve or for up to 1 week.
MAKE THE SHRIMP: Fill a large pot three-quarters full with water; squeeze the juice from the lemon halves into the pot and add the lemon halves. Add the onion, peppercorns, bay leaf, and salt to the pot. Bring to a boil over high heat and then reduce the heat to medium. Simmer for 5 minutes to allow the flavors to blend.
Meanwhile, fill a large bowl with ice water.
Add the shrimp to the pot and cook until just opaque in the center, about 2 to 3 minutes. Drain and transfer the shrimp to the bowl of ice water to stop the cooking; let cool. Drain again. Peel and devein the shrimp, leaving the tails intact.
Arrange the shrimp over a bed of ice and serve with the cocktail sauce.
◁ Burger Stacks with Secret Sauce
YIELD: 4 SERVINGS
Take burgers to a whole new level. Serve them on a bed of cool and crispy lettuce, topped with the most delicious secret sauce. Be sure to make a double batch of the sauce, as you’ll be dipping everything in it. And nobody will guess it’s packed with four fermented foods!
FOR THE SECRET SAUCE:
1/2 cup (123 g) (See Fermented Sweet Pickle Relish)
1/4 cup (60 g) Greek Yogurt (see here) or (See Crème Fraîche)
1/4 cup (63 g) (See Dried Fruit Chutney).
1/4 cup (60 g) (See Fermented Ketchup)
FOR THE BURGER STACKS:
8 ground beef burger patties (4 ounces, or 115 g each)
Sea salt and ground black pepper, to taste
8 slices of Cheddar, Swiss, or provolone cheese
8 large lettuce leaves
1 medium tomato, sliced
1 medium onion, sliced
1/2 cup (78 g) sliced pickles
Preheat a grill to medium.
MAKE THE SECRET SAUCE: In a bowl, combine the relish, yogurt, chutney, and ketchup, and mix well. Store in the refrigerator until ready to use, or for up to 1 week.
MAKE THE BURGER STACKS: Lightly season the burger patties with salt and pepper. Grill over medium heat, turning once, until cooked to your desired preference. Top each patty with cheese and cook for an additional 1 to 2 minutes, until the cheese is melted.
Line each plate with 2 large leaves of lettuce, place 2 stacked burger patties on top of the lettuce, and top with sliced tomato, onion, and pickles. Drizzle a generous serving of sauce over the top and serve immediately.
◁ Fermented Bloody Mary
YIELD: 4 (1 CUP, OR 235 ML) SERVINGS
Start the guest list now. This refreshing yet spicy Bloody Mary is an essential for your weekend brunch party. Serve it with a generous garnish of poached shrimp (see Shrimp Cocktail) to make it a hearty meal in a glass!
4 cups (950 ml) tomato juice
1/4 cup (60 g) (See Fermented Ketchup)
Juice of 2 large lemons
1 to 2 tablespoons (15 to 28 g) Worcestershire sauce
1 heaping tablespoon (15 g) prepared horseradish
2 teaspoons coarsely ground black pepper
Sea salt
Hot sauce
1/2 to 1 cup (120 to 235 ml) vodka
Celery sticks, for serving
Lemon wedges, for serving
Place the tomato juice in a large container with a tight-fitting lid. Add the Fermneted Ketchup, lemon juice, Worcestershire sauce, horseradish, black pepper, salt to taste, and hot sauce to taste; shake vigorously. Taste and adjust for seasoning. The mixture should be quite spicy.
For each serving, pour about 1 cup (235 ml) Bloody Mary mix and 1 to 2 ounces (28 to 60 ml) vodka over ice in a cocktail shaker. Shake well and pour into a glass. Garnish each with a celery stick and a lemon wedge.