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Ketchup | Nightshade Free | Oil-Free

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raw vegan nightshade-freeI created this recipe as a special request from a subscriber. She has adverse reactions to Nightshades but missed having ketchup.

To be upfront, I was nervous about presenting the finished product to Bob. He holds claim to not loving the flavor of pumpkin, and he despises beets. But he is my official taste tester, so he took a TINY taste test, then a bigger one, then another… before long he was eating it by the spoonful. (shew)

He asked for the bottle of “real” ketchup (I tried not to be offended lol) from the fridge for comparison. He tried a spoon of that, then of mine. He loved it far more than the commercially made version! Roll-me-over-in-the-pumpkin-patch-and-bathe-me-in-beet-juice!

This ketchup is a little on the sweet side, so please taste test as you go, and don’t be afraid to start with lesser amounts at first, adjusting the sweet/spice ratio to your liking.

So what’s the big deal with Nightshades?

Do you suffer from any of the following? Joint pain, stiffness upon waking, or stiffness after sitting for long periods, muscle pain and tension, muscle tremors, sensitivity to weather changes, poor healing, insomnia, skin rashes, heartburn, stomach discomfort, digestive difficulties, headaches, mood swings, depression, chronic pain, inflammation, arthritis, or rheumatism?

If so, you may have a problem with Nightshades as they can cause permeability in our intestinal membranes (known as leaky gut), all of which may contribute to autoimmune disease. If someone is healthy, with low inflammation in their body, a balanced immune system, and a balanced and strong digestive tract, they can often eat nightshade vegetables without a problem. However, people with autoimmune disease are vulnerable, as nightshades often exacerbate symptoms.

What are nightshade vegetables? Tomatoes, tomatillos, potatoes, eggplant, pimento, bell peppers (green, red, yellow, cherry), banana peppers, hot peppers of all kinds (green, red, chili), paprika, cayenne, goji berries, ground cherries, and ashwagandha (an ayurvedic herb). Tobacco is also a nightshade, and so is Jimson weed. 

The Latin name for this family of plants is Solanaceae because all of them produce an alkaloid compound called solanine. This chemical is part of these plants’ natural defense systems, acting as a nerve poison on insects that try to eat the plants.

raw vegan

Curious to know if nightshades are negatively affecting you? Try a  challenge by avoiding all nightshades for three months. Print out a list of nightshades and tape it to your fridge and keep a copy in your purse or wallet so you can quickly refer to it if you eat out.

First and foremost, become a label reader because many processed foods contain nightshades. After three months, slowly begin to reintroduce one nightshade at a time. Take note of any aches, pains, stiffness, loss of energy, headaches, respiratory problems, or any other symptoms. You may find that the quality of your daily health will dramatically improve after eliminating nightshades from your diet.

A challenge is called a challenge for a reason, and giving up foods can be difficult. But if you suffer from any of the ailments listed above, wouldn’t it be worth it? Don’t worry, though, the world hasn’t come to an end, even if it begins to feel like it. If you’re craving potatoes, replace them with sweet potatoes, beets, parsnips, or butternut squash. Are you a lover of all things hot and spicy? Not to worry, there are non-nightshade spices that will help turn up the heat such as white pepper, black pepper, ginger, and horseradish. Don’t be afraid to experiment; it doesn’t have to feel like you are giving up foods. Instead, you may find some excellent, new alternatives to add to your diet.

I didn’t mean to overwhelm you with so much information but trust me, there is still much more to learn. I suggest doing some research and find out if this is something that may be affecting your health.


Yields: 1 3/4 cup


  1. To make raw pumpkin puree, see the link above in the ingredient list. If you are not able to locate fresh sugar pumpkins and if you are ok with it, you can use canned. Be sure to get organic, BPA-free pumpkin puree without any other added ingredients.
  2. In a blender combine the pumpkin puree, beet juice, coconut crystals, apple cider vinegar, salt, onion powder, garlic powder, Allspice, cloves, cinnamon, and psyllium husk powder. Blend until smooth.
    • *Allspice – use with caution for the elimination stage of AIP. You can quickly eliminate the allspice and double the cloves.
    • If you don’t have any Allspice, you can create your own by mixing 1 Tbsp of each spice; ground cinnamon, ground cloves, and ground nutmeg. Store in an airtight container.
  3. Pour into an airtight container and store in the fridge for about seven days.

55 thoughts on “Ketchup | Nightshade Free | Oil-Free

  1. Lakisha says:

    Wow. So informative. I never new that those veggies were referred to as nightshades. I’m sure that I do not have an allergy but that is so good to know. Thanks.

    • amie-sue says:

      Your welcome Lakisha.

      You may not have reactions to nightshades but many people do and don’t even realize that many of symptoms can be related to eating this group of foods. So, if nothing else it is good to keep the knowledge tucked back into your mind. Anytime I hear of someone who is in a lot of joint pain, muscle pain or has some form of arthritis. I alway bring this up and tell them to research it. It saved my girlfriend from having to take RX meds for her arthritis just by cutting these foods out of her diet. Have a great day! amie sue

      • Rose says:

        My husband is allergic to the nightshade family and I was so excited to see this recipe, my heart nearly skipped a beat. I am looking forward to making this recipe. Thank you for sharing it! I am also looking to alternatives to tomato sauce. My husband was/is a big spaghetti lover, but cannot do tomatoes anymore and doesn’t like alfredo sauce either. Any suggestions for alternative marinara sauce that is nightshade free?

        Again, thank you so much for all you do!

  2. Gwen Ritch says:

    Thanks so much for the recipe and great information! I can’t wait to try this one out!

  3. Sigita says:

    Vau…incredible, looks delicious:). Thank you for this recipe and information about nightshades too:)

  4. janet says:

    Hi, what is this?
    1/4 cup raw coconut crystals

  5. Lyn :] says:

    Amie Sue, You are Funny – LOL !! This will be such a blessing for people with all of the conditions you described. Wow – thank you , I can’t wait to try it after Bob’s spoon review :] Lyn :]

    • amie-sue says:

      Good afternoon Lyn. :)

      I do hope that it helps those with nightshade problems get ketchup back into their life. But even for those without those sensitivities, it is a great ketchup recipe. One that Bob wants more of. lol And he doesn’t have nightshade issues. Anyway, give it a try Lyn and keep me posted. I always love hearing how it goes. If you and Gene don’t have reactions to nightshades, try it with the chipotle instead of the cinnamon… that was my favorite way. Have a great day, amie sue

      • Lyn :] says:

        Hi Amie Sue,

        Yum – will do sounds good, I was just introduced to chipotle this fall, and I love it!! By the way very cute and PUNY name for your ketchup- “Nomato” – You are a clever one!!! :] Lyn

  6. Alta says:

    in the list of ingredients, you place:
    1/2 tsp ground cinnamon (chipotle is amazing but is a nightshade)

    What does chipotle have to do with cinnamon? Is there such a thing as chipotle cinnamon?

    Also, what are coconut crystals? Is it a sweetener? Could you use soaked dates instead?


  7. Amyah says:

    Hmmmm seems interesting! Will try it for sure with less (or no)sugar as pumpkin and beets are already sweet :) but… it really gives this color? You are incredible :) <3

    As for the informations about the nightshades, I will go check for sure. I am already off everything that has gluten and off all milk and animal products… if nightshades enter the game… well… my food choice is shrinking dramatically lol. But I realized also that I have no problems when I eat off my garden so would it be more an allergy to the GMOs and pesticides and other chemicals sprayed on the fruits (oooops vegetables?)? Is other people you know noticed something similar?

    Thank you for this recipe

    • amie-sue says:

      I do hope you try it Amyah, just taste test as you go to to tweak it to your liking. :) I can understand that you might have reactions to some veggies/fruits that are sold in the stores verses. your garden. Just keep listening to your body, it will tell you what you need. A few years ago I got to the point where I found it difficult to even eat salads out at restaurants. I could taste the pesticides. It is amazing how fine tuned our bodies can get.

      Have a happy day Amyah. amie sue

  8. Gayle says:

    Hmmm. This looks very interesting. Don’t know anyone who has trouble with the nightshades but that won’t keep me from trying this. :)

  9. River says:

    Thank you for the recipe and information. I love what you do and share all that I learn from you. You are an inspiration! :)

    • amie-sue says:

      Thank you River. I hope you try this recipe and if you do, please let me know how it goes for you. I always loving hearing. :) Have a wonderful day, amie sue

  10. Fiona says:

    Thank you very much for posting this, my husband is severely allergic to tomatoes and intolerant to many other nightshades. Unfortunately, he is also allergic to pumpkin (and melon etc), is there anything that could be substituted? By the way, just to highlight how processed ketchup is, my husband can actually have Heinz ketchup due to the high temperatures used in its manufacturing destroys the protein strands, which is what causes the reaction! Scary, eh!

    • amie-sue says:

      Good afternoon Fiona,

      I am so sorry to hear that your husband has such a bad reaction to them. Much like gluten, those little nightshades can sneak into so many dishes. I hope that he can enjoy this recipe. Since he can’t have pumpkin, I would use carrots in place of it. Same measurement. I know exactly what you mean about being able to hand highly processed foods because it destroys the protein strand. I have known others who can’t eat fresh fruit but they can canned. So crazy. Let me know if you give it a try Fiona. Have a blessed evening, amie sue

  11. Michelle Johnson says:

    I love your recipe. I’m allergic to tomato and this is perfect.

    • amie-sue says:

      Thank you Michelle…. I am sorry to hear that you are allergic to tomatoes but thrilled that I can maybe help you find a replacement. Please keep me posted if you give the recipe a try. Many blessings, amie sue

  12. Sara S says:

    Hi! Just curious if you will be trying a nightshade free BBQ sauce? A friend made this one this week and loved it, and we were talking about BBQ. I wanted to ask :) Thank you for making so many great things!!!

    • amie-sue says:

      Hello Sara, Oh that does sound good, doesn’t it. I will have to work on one. Thanks for the idea, stay tuned… I will do my best. :) amie sue

  13. Coco says:


    This recipe is tastes amazing! Thank you so much for your amazing-ness!

  14. Marci says:

    Why psyllium? I use it a lot in gf baking, just curious!

  15. Kiki says:

    What can I use to replace the psyllium husk, or could I just leave it out? And do you think I could use sweet potatoes instead of pumpkin? I have three sweet potatoes that I need to use up, and no pumpkin in sight=(.

    • amie-sue says:

      Good evening Kiki… oh by all means, use the sweet potatoes for sure, great substitute. You can leave the psyllium out… but it does add nicely to the end texture. Enjoy! amie sue

  16. Kiki says:

    Forgot my ?=)))

  17. Kiki says:

    Thank you!=).

  18. Lori says:

    I read somewhere that Allspice contains nightshades.

  19. Gwendolyn S says:

    I will make this soon and let you know how it turns out for us! It looks like just the right texture and flavor. Thanks for much for sharing!

    I came across your recipe for “nomato” sauce when looking for a ketchup substitute for making a Pomegranate-Orange BBQ sauce (delicious, BTW, as an alternative for tomato-based BBQ sauces). I added psyllium husk, as per your idea, to the boiled down sauce and it thickened nicely.

    Here is the link for that BBQ sauce. Next time I make it, I will make sure to have some of your “nomato” sauce to use in the recipe!

  20. Ray says:

    Thank you so much for publishing this. Thanks to a Crohn’s disease diagnosis at age 58 I have found myself unable to eat tomatoes or tomato products of any type. One tablespoon of tomato paste in a sauce will put me in emerg at the top of triage. Even BBQ sauces cause severe distress.

    I will be getting all the ingredients this week and make some Ketchup.

    Thank you again as this recipe has taken away a big restriction in my diet. Will let you know my results.

    • amie-sue says:

      I am always saddened to hear such things Ray. It is mind boggling as to how many people suffer from food allergies these days. I know what it is to have food restricts for those very reasons, but I am over coming them as my body heals. Please do keep me posted as to what you think of the recipe. :) Blessings and joy, amie sue

      • Ray says:

        Hi, tried the recipe a few weeks ago and it is delicious. I will be using less cloves next time for my taste. Delicious with no issues, thank you again!

        • Ray says:

          Also, found the beet juice very expensive since it expires rather quickly. Will be making my own beet juice. Otherwise, best Ketchup ever!

          • amie-sue says:

            Yes, purchasing beet juice can be spendy. I always make my own. I make more than what I need and freeze it in 1/4 cup servings in small freezer-safe mason jars. amie sue

        • amie-sue says:

          Hello Ray, I really appreciate that you came back to share your experience with me. It means a lot. So thrilled that you are enjoying it! Have a wonderful weekend, amie sue

  21. Natoshia says:

    I am allergic to tomato and have missed ketchup so much! I was so excited when I came across this page!

    • amie-sue says:

      I am sorry to hear about your allergic reaction but thankful you found this recipe. Please let me know what you think when you try it Natoshia :) Blessings, amie sue

  22. WitchDoctorLA says:

    What is the shelf life of this sauce? Will it keep it the fridge for long? i love your packaging too! do you sell your products anywhere?

    • amie-sue says:

      Good morning,

      Thank you for the kind words. :) I would give this sauce roughly 5-7 days in the fridge. Use your senses for the best judgement. It is fresh ingredients so think of it as using just fresh produce. I only have one manufactured item right now. We were in many stores and on-line but we have dialed it back to just one exclusive store in my home town.

      I hope that you are enjoying your week. Blessings, armie sue

  23. Caitlin says:

    Is the psyllium husk powder a thickener?
    I’ve never heard of it.

  24. Jenarihealth says:

    Who would have thought that pumpkin puree (or sweet potato) could be used as a base for ketchup? You amaze me girl!!! This actually sounds better than ketchup to me. Now when I make it, I’m going to add a little more spice to make a Sriracha flavor, since I’m not allergic to nightshades. And this would be much less expensive to make than to buy and certainly healthier for me. Thanks for the idea, Amy Sue! More people listen and try than respond! :>)

    • amie-sue says:

      Awe thanks Nancy :) I have made 2 batches in the past week and it seems to be going on everything Bob eats. lol Bob LOVES Sriracha too but due to the AIP thing right now, he is avoiding it. But it would add a great kick! Let me know what you think of it once you try it. blessings and hugs! (thanks for commenting/responding hehe)

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