5 from 12 votes
AIP Banana Ketchup
AIP Banana Ketchup combines sautéed garlic, onion, and ginger with ripe mashed bananas and a blend of apple cider vinegar, molasses, turmeric, cloves, and coconut aminos. Simmered until slightly thickened and blended smooth, this ketchup alternative offers natural sweetness and savory depth without common allergens, suitable for autoimmune protocol diets.
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
Servings:
2
cups
Calories:
321 kcal
Course:
Condiments
Cuisine:
Asian, Filipino
Ingredients
- 1 tablespoon extra virgin olive oil Avocado Oil is a good substitute
- 2 garlic cloves
- 1/2 yellow onion about 1/2 cup
- 1 teaspoon ginger chopped, fresh
- 4 banana very ripe, about 2 cups
- 1/2 cup apple cider vinegar
- 1 teaspoon molasses Blackstrap molasses is AIP friendly
- 1/2 teaspoon Turmeric ground
- 1/4 teaspoon cloves ground
- 1 tablespoon coconut aminos
- 1/2 teaspoon salt
- 1/2 cup water
Instructions
- Heat oil in a sauté pan over medium heat. Add the garlic, onion and ginger. Sauté for about 3-5 minutes or until the onions are translucent.
- Add the mashed bananas to the pan and stir to combine.
- Next add the vinegar, molasses, turmeric, cloves, coconut aminos, salt and water to the pan. Again, stir to combine. Let cook for about 10 minutes or until slightly thickened.
- Remove the pan from the heat and let cool slightly. Transfer to a bowl (appropriate for an immersion blender) or food processor. Blend until smooth using food processor or immersion blender.
Cup of Yum
Notes
- Use very ripe bananas to enhance natural sweetness in the ketchup.
- Consume the banana ketchup within 3 to 5 days for best quality.
- The ketchup can be frozen in small containers and thawed when needed.
- Adding honey or maple syrup is optional; the bananas provide ample sweetness.
- Consider checking molasses source for gluten-free suitability if needed.
Nutrition Information
Serving
1tablespoon
Calories
321kcal
(16%)
Carbohydrates
63g
(21%)
Protein
3g
(6%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Sodium
763mg
(32%)
Potassium
1011mg
(22%)
Fiber
7g
(28%)
Sugar
33g
(66%)
Vitamin A
152IU
(3%)
Vitamin C
24mg
(27%)
Calcium
40mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2 cups
Amount Per Serving
Calories 321
% Daily Value*
| Serving | 1tablespoon | |
| Calories | 321kcal | 16% |
| Carbohydrates | 63g | 21% |
| Protein | 3g | 6% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Sodium | 763mg | 32% |
| Potassium | 1011mg | 22% |
| Fiber | 7g | 28% |
| Sugar | 33g | 66% |
| Vitamin A | 152IU | 3% |
| Vitamin C | 24mg | 27% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.