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Gluten-Free Pea and Wild Garlic Ketchup

Gluten-Free Pea and wild garlic ketchup

Unlock Vibrant Health with Gluten-Free Pea and Wild Garlic Ketchup: A Whole Health Flexi-Plan Marvel

A Flavorful Path to Wellness

In a world where our choices at the table shape our health journey, discovering condiments that align with both flavor and nutrition is a rare gem. Enter our Healthy Gluten-Free Pea and Wild Garlic Ketchup—a vibrant blend that’s not only tantalizing to the taste buds but is also a powerhouse of health benefits. Crafted with the principles of the Whole Health Flexi-Plan, this condiment elevates your meals while supporting holistic well-being. Let’s dive deep into what makes this recipe a standout addition to your health-conscious kitchen.

The Nutrient-Dense Star—Peas

Peas are more than just a humble side dish; they're a nutritional dynamo. These tiny green jewels are packed with essential vitamins and minerals, including vitamin K, vitamin C, and folate. Peas are rich in dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. Their high protein content makes them a valuable plant-based protein source, promoting muscle maintenance and satiety.

Health Benefits:

  • Supports Immune Health: Thanks to vitamin C and antioxidants.
  • Promotes Digestive Health: High fiber aids in digestion and helps prevent constipation.
  • Maintains Healthy Blood Sugar: Low glycemic index food, perfect for glucose management.

The Wild Wonder—Garlic’s Healing Powers

Wild garlic, or Allium ursinum, carries a potent blend of nutrients and phytochemicals, much like its cultivated cousin. It’s renowned for its anti-inflammatory and antimicrobial properties, largely due to its high allicin content. Wild garlic also boasts vitamins A and C, enhancing immune defense and skin health.

Health Benefits:

  • Cardiovascular Health: Helps reduce blood pressure and cholesterol levels.
  • Antimicrobial Action: Fights off harmful bacteria and boosts immunity.
  • Detoxifying: Supports liver function and detoxification processes.

Apple Cider Vinegar – A Tangy Elixir

Often celebrated in wellness circles, apple cider vinegar (ACV) is a potent ingredient with a wealth of health benefits. It aids in digestion by stimulating stomach acid production, thereby enhancing nutrient absorption. The acetic acid in ACV has been linked to improved blood sugar control and insulin sensitivity, which is a boon for metabolic health.

Health Benefits:

  • Balances Blood Sugar Levels: Reduces blood sugar spikes after meals.
  • Enhances Digestion: Supports healthy digestion and gut health.
  • Weight Management: Promotes satiety and may help with weight control.

Extra Virgin Olive Oil – Liquid Gold

A staple in Mediterranean diets, extra virgin olive oil is revered for its heart-healthy monounsaturated fats and polyphenols. These compounds work to reduce inflammation, protect blood vessels, and lower bad cholesterol levels. Olive oil’s antioxidants, such as oleocanthal, provide a natural defense against oxidative stress.

Health Benefits:

  • Heart Health: Improves lipid profiles and reduces heart disease risk.
  • Anti-Inflammatory: Combats inflammation at the cellular level.
  • Antioxidant Power: Protects cells from oxidative damage and supports healthy aging.

The Flexibility of the Whole Health Flexi-Plan

The Whole Health Flexi-Plan isn’t about restriction—it's about balance and flexibility. It celebrates nutrient-dense, whole foods while allowing room for personal preferences and lifestyle demands. This approach encourages sustainable, healthy eating patterns that nourish both body and mind, without the stress of rigid dieting rules.

How This Recipe Fits In:

  • Versatile Usage: Use this condiment as a spread, dip, or sauce to enhance any meal.
  • Nutrient-Dense: Packs a punch with essential vitamins, healthy fats, and fiber.
  • Supports Flexibility: Integrates easily into various dietary preferences, from vegan to paleo.

Nutrition Facts – A Snapshot of Wellness

Each 2-tablespoon serving of this condiment brings a delightful blend of nutrients that support overall health.

Who Can Enjoy This?

This gluten-free pea and wild garlic condiment is a versatile delight suitable for anyone embracing a health-forward lifestyle. It perfectly complements diets like:

  • Whole Health Flexi-Plan
  • Gluten-Free
  • Vegan and Plant-Based
  • Paleo
  • Mediterranean

A Small Spoonful of Big Benefits

Every spoonful of this vibrant condiment brings a symphony of flavors and a powerhouse of nutrients, aligning with the philosophy of nourishing the body with real, wholesome foods. Let this Gluten-Free Pea and Wild Garlic Ketchup inspire you to elevate your meals, nurture your health, and savor the journey of wellness with every bite.

Courses
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 10 mins Total Time: 20 mins
Calories 45
Best Season Suitable throughout the year
Dietary Gluten-free, Mediterranean Diet, Paleo Diet, Vegan, Vegetarian, Whole Health Flexi-Plan
Description

This classic ketchup features the perfect balance of sweet, tangy, and savory flavors. Made with fresh tomatoes (or tomato paste), sugar, white vinegar, onion powder, and garlic powder, it delivers that familiar taste you love—without any additives. Enjoy it as a dip, spread, or base for sauces!

Ingredients
  • 1 tbsp extra virgin olive oil (for added heart-healthy fats)
  • 2 small yellow onions (finely chopped)
  • 2 garlic cloves (minced)
  • 8 wild garlic leaves, roughly chopped (or a blend of wild garlic and fresh spinach for milder flavor)
  • 2 cups frozen organic peas (blanched and cooled)
  • 3 tbsp apple cider vinegar (healthier gut-friendly option compared to regular vinegar)
  • 1 tbsp fresh lemon juice (adds brightness and Vitamin C)
  • 1 tsp raw honey (optional, for a touch of sweetness)
  • 1/2 tsp pink Himalayan salt, or to taste
  • Freshly ground black pepper, to taste
  • 1/4 cup filtered water (to adjust consistency)
Instructions
  1. Sauté Aromatics: Heat the olive oil in a non-stick skillet over medium heat. Add the onions and sauté for 3–4 minutes until translucent. Stir in the garlic and cook for an additional minute. Remove from heat and let cool.
  2. Blanch the Greens: In a pot of boiling salted water, blanch the wild garlic leaves for 30 seconds, then transfer immediately to a bowl of ice water. Drain and gently squeeze out excess moisture.
  3. Prepare Peas: In the same boiling water, blanch the peas for 1 minute. Transfer to the ice water to preserve their bright green color. Drain and set aside.
  4. Blend Ingredients: Combine the sautéed onion mixture, blanched peas, wild garlic, vinegar, lemon juice, honey (if using), salt, and pepper in a high-speed blender. Blend until smooth.
  5. Adjust Texture: While blending, slowly drizzle in water until the ketchup reaches your desired consistency.
  6. Final Taste: Adjust seasoning as needed, adding more salt, lemon juice, or pepper to balance the flavors.
  7. Store and Serve: Pour into a sterilized jar. The ketchup can be stored in the fridge for up to 5 days. Enjoy as a dip, spread, or drizzle over grilled vegetables, gluten-free crackers, or roasted meats.

Nutrition Facts

Amount Per Serving
Calories 45kcal
% Daily Value *
Total Fat 2g4%
Saturated Fat 0.2g1%
Sodium 120mg5%
Total Carbohydrate 6g2%
Dietary Fiber 2g8%
Sugars 2g
Protein 1g2%
Vitamin A 8 IU
Vitamin C 25 mg
Calcium 2 mg
Iron 4 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Read it online: https://www.silverforkgf.com/recipe/gluten-free-pea-and-wild-garlic-ketchup/