DIY Ketchup.

I figured it was time to ketchup a little on my blogsite…


Featured here are lovely roasted yams with very specially homemade ketchup. This was one of the first recipes I created when I first became aware of clean eating. When I learned to read labels, I realized that there were a lot of things in commercial ketchups that I no longer wanted to put in my body (high fructose corn syrup, sugar, white vinegar, refined salt…). It’s always nice to have a quick and easy way to make the clean foods or condiments we don’t want to give up. Ever. And who wants to give up ketchup? No one. So here is my recipe for DIY Ketchup that I am so happy to share with you.


6 oz. (one can) Organic tomato paste
1 tbsp. Maple syrup
1 1/2 tsp. Balsamic vinegar
1/2 tsp. Himalayan salt
1/4 tsp. Onion powder
1/4 tsp. Garlic powder

Mix all ingredients together, transfer to a resealable container, and store in the refrigerator.



Hope you all enjoy!


Banana Brownies. (Plant-based, grain-free goodness.)

Who doesn’t love a good brownie? I made these for the office today and they were a hit, even with all of the food sensitivities and special diets that often don’t allow many people to be included in the sampling of the delicious office treats. I love this recipe because it features ingredients that are easily digested (by most!) and has no added sugar (I love you, maple syrup!). If your attempts at vegan, paleo, or low-carb recipes are usually a blow to your cooking ego, allow yourself to bask in the success of this easy and fool-proofness sweet, sweet recipe. If I can do it, you can too!


Inspired by


2 medium ripe bananas
2/3 cup raw cacao powder or cocoa (2 1/2oz)
5 tablespoons coconut oil, liquid
2 tablespoons coconut flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
2 teaspoons Vega Maca powder
1 tablespoon vanilla extract
4 tablespoon maple syrup


  1. Preheat oven to 350 degrees.
  2. Lightly grease an 8×8 baking pan with coconut oil for thinner brownies. The brownies can also be baked in a cupcake pan as individual brownies.
  3. Peel bananas.
  4. Place peeled bananas into a bowl and blend until smooth.
  5. Next add in coconut oil and coconut flour. Blend.
  6. Next add in cacao powder, baking soda, baking powder, maca powder, vanilla, and maple syrup into. Blend. Batter should be thick but smooth.
  7. Spread batter into pan or scoop into cupcake pan and bake from about 20-25 minutes. If using a cupcake pan the baking time maybe shorter. Bake until toothpick comes out slightly clean, as you don’t want to over bake them.
  8. Let cool.
  9. Should yield 8 individual brownies.
  10. Slice and enjoy.
  11. Store in refrigerator for a few days or freezer for longer shelf life.