My Homemade Organic Ketchup Recipe

Before we dive into the recipe, let’s get to know more about it…

~ For some people, it’s the only vegetable to hit their lips

~ First reference to ketchup in the English language: 1690

~ Amount of ketchup McDonalds uses annually in the U.S.: 250 million pounds

~ The Swedish consume the most ketchup per capita: 3.3 liters a year, three times as much as Americans

~ Heinz introduced the plastic squeeze bottle for ketchup in 1983

~  Ketchup or Catsup?

~ It’s in 97% of American homes

~ Contains lycopene, a carotenoid that functions as an antioxidant & gives the red color to tomatoes, watermelon, and red grapefruit

~ Adding ketchup to French fries will not make them into health foods

QUESTION: What’s so bad about ketchup?

It’s loaded with refined sugars and salt. That’s what.

It should be made primarily from vine-ripened tomatoes like this:

Here’s my organic, sugar-free recipe:

* * * * *


1 x 28 oz. Can Tomato Puree

1 x 6 oz Can Tomato Paste

1 Tbsp Vinegar (I like Unfiltered Raw Apple Cider)

1/4 Cup Water

1/6 tsp each Garlic & Onion Powder

1 pinch each Secret Spices: cinnamon, nutmeg, allspice

1 tsp Celtic Sea Salt

1/4 tsp Stevia Extract Powder

1/2 tsp Xanthan Gum (optional natural thickener)

* * * * *


In a large saucepan, pour in the 1st 4 ingredients. Stir, and bring to a simmer.

Add in the rest of the ingredients, and stir them in using a whisk.

Simmer for 10-20 minutes. The longer you simmer it, the thicker and more rich it will become.

Let cool,and pour into glass jar(s).


Well, that wasn’t too bad now was it.

You should have been making your own this whole time!

Will keep in the refrigerator for 7-10 days.

If you like tangier ketchup, add a little more vinegar. Sweeter? Add more sweetener.

You can play with the spices & seasonings to develop your own signature ketchup. Spicy sounds good, too.

What’s you’re favorite ketchup accompaniment to have with you’re new recipe?

How will you tweak it? I’d love to know how it goes for you 🙂


Be Well,

-Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle


Minute Scallops au Limon


Serves 2-3
1 lb Wild Alaskan sea scallops, (rinsed, thawed* if frozen)
2 tablespoons organic extra virgin coconut/olive oil
Himalayan Sea salt & black pepper
1 small lemon w/ zest (juiced)
2 cloves garlic (minced)
red pepper flakes (optional)
fresh herb (garnish)
  1. Pat scallops completely dry with paper towel.  This is crucial for that professional looking golden brown, and crispy sear.
  2. Place scallops on a clean plate, and season with salt and pepper.
  3. Heat a frying pan medium-high. Then, add the oil.
  4. Add scallops to pan, and cook 2 minutes on the first side.
  5. Flip em and cook for 1 minute.
  6. Add garlic, lemon juice, and red pepper flakes to the pan with the scallops for an additional 1 minute.
  7. Take off the heat. Let rest for a few minutes for juices to settle (if you can wait that long 🙂 )
Top with fresh herbs, and lemon wedge. Pan juices make a wonderful warm vinaigrette sauce. Serve over a bed of organic mixed greens, or along side sautéed vegetables.
*Thaw overnight in the fridge, or place scallops in a bag (air squeezed out, tightly sealed) and immerse in cold water for 20-30 minutes or until flexible.
How will you kick it up? Enjoy!
Be Well,
-Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle


Carbohydrates are the body’s preferred fuel source.  Once you deplete glycogen (sugar) storage, the body will use fat for energy.  At this point the body is in fat-burn mode!  For more on ketosis, check out http://tinyurl.com/3m94xv

Coconut Keto Protein Shake:

Makes 1 – 20 oz. Shake

2 Green Tea Bags

4 oz Water (boiling)

16 0z Water

1 Tbls Coconut Oil

1 Scoop Protein Powder (plain/vanilla)

Pinch Himalayan Sea Salt

1/8 tsp Stevia (optional)


  1. In a mug, brew green tea with 4 oz. boiling water.  Only brew green tea for 60-90 seconds, otherwise it will become bitter…if you want to brew it longer and you like bitterness you aren’t going to hurt my feelings 🙂
  2. Add the salt, stevia, and coconut oil.  Stir to combine/melt.
  3. In a 20+ oz protein shaker, add 16 oz. water and protein powder.
  4. Close lid. Shake. Enjoy

<Note: the coconut oil will eventually solidify, but it will be okay…actually it will be delicious>

Be well,


Pumpkin Mash’d


As I’m writing this post we are about a week away from Turkey Day- probably my favorite holiday.  The fall harvest is apon us, and I encourage you to source as many ingredients locally. Simply roasting winter vegetables is a great way to satisfy your carby sweet-tooth.  Try subbing them in for that pasta at your next meal.

This recipe calls for canned pumpkin because I wanted to make it as easy to prepare as possible…but if you have more time, roast your own (400 degree oven, 50-80 min):


Pumpkin Mash’d

Serves 3

1 15oz can Pumpkin

1 small onion, finely diced

2 cloves garlic, grated

1 Tbls fresh ginger, grated

1 Tbls fresh rosemary, finely chopped

1 Tbsp oil (coconut or olive)

1/4 C stock (chicken or veg)

S & P

Sautee onions in oil over medium heat until translucent. Add garlic, ginger, and rosemary. Cook another 1-2 minutes. Add pumpkin and stock, and bring up to temperature. Season to taste. Garnish with rosemary sprig. Enjoy!

Be Well,


Green Tea Spritzer


Here’s a quick way to serve you and your guests a refreshing healthful beverage without ANY guilt…unless you spill it on them (zero cals/sugar).

Serves 2 (may easily be doubled)

2 organic green tea bags

1 C boiling water

1 C natural sparkling mineral water

Stevia extract (or other natural sweetener)

1 tsp lemon juice

Celtic salt (optional)

In a large mug, pour boiling water over tea bags.  Only steep green tea  60-90 seconds, otherwise it becomes bitter.  Add sweetener to taste, lemon juice, and a few granules of salt. Satl, yes…my grandmother always said to add a tiny bit of salt to balance sweet flavors, and vice-versa.  Allow to cool.

Fill each serving glass with ice, 40z tea mixture, and top with 40z mineral water.  Garnish with a lemon wedge and mint leaf.

You can substitute green tea with any tea that you like.  The beauty of this recipe is that you can tweak it towards your palette, mood, or event.

Stay tuned for more healthful beverage ideas…and as always feel free to share your ideas here. Enjoy!

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Wild Salmon with Blueberry-Basil Salsa

Wild Salmon with Blueberry-Basil Salsa

Makes 4 Servings

4 (6 oz pieces) Wild Salmon

1 Cup Wild Organic Blueberries (thawed if frozen)

1 Orange, Grapefruit, or Both (sectioned with membrane removed)

2 Tbsps red onion chopped finely

1 Jalapeño Pepper, deveined & chopped (optional)

1 tsp Honey (optional)

1 Tbsp. Lime/Lemon Juice

2 Tbsp. Chopped Fresh Basil (any herbs you like..parsley, cilantro, dill)

S&P to taste

Preheat the broiler OR prepare the grill.

Broil or grill salmon for 6 to 8 minutes, or until just done.

Mix all the other ingredients just before serving, and spoon salsa over salmon or serve on the side.

*Shown here with steamed asparagus, also consider serving over lettuce, or sauteed greens.


Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle