Lunch: Homemade Ketchup

This recipe includes superfoods such as:

Cinnamon, Apple Cider Vinegar

Health benefits of Homemade Ketchup

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

2 Tablespoons Olive Oil
4 cloves Garlic, Minced
1 Medium Onion, Diced
1 can (28 Oz. Size) Peeled Whole Tomatoes
3 Tablespoons Tomato Paste
1/3 cup Brown Sugar
1 Tablespoon Molasses
1/3 cup Apple Cider Vinegar
1 Tablespoon Worcestershire Sauce
1/2 teaspoon Chili Powder
1/4 teaspoon Powdered Ginger
1/4 teaspoon Ground Allspice
1/4 teaspoon Cinnamon

Instructions

Heat a 4-quart sauce pot over medium high heat. Add olive oil and onions, sauté until translucent, about 8 minutes. Add garlic and sauté until fragrant, about 2 minutes.
Add tomatoes, tomato paste, sugar, molasses and cider vinegar. Bring to a slow boil, lower to a simmer and using a spoon crush the whole tomatoes. Add remaining ingredients and continue to simmer, uncovered for 45 –55 minutes, stirring occasionally, until very thick. Make sure to keep an eye on it and stir it to keep it from scorching.
Use an immersion blender to puree the ketchup. If you don't have an immersion blender, transfer it carefully to a blender or food processor and process until smooth. (Optional: Strain through a fine mesh strainer.) Chill in refrigerator for at least 2 hours. The ketchup will continue to develop flavor and thicken.
Enjoy on everything!

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