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Sugar Free Jalapeno Ketchup & Crispy Sweet Potato Fries

Hi Everyone,

I’m melting here!  Ok, this is the point where you can slap me, because I have to complain.  Remember a few months ago when I was moaning and groaning because everyone was saying how warm it is, how hot it is, how your working on your garden, yadda yadda and I was sitting in cold, rainy weather?  Well, it’s now hot here!  Mid 90’s and I am dying.  I haven’t exercised in forever, I can’t move!  It’s to hot out!  Ok, I’m ready for the slap!!  I’m just never happy am I?

However I did manage to walk to the Farmers Market today, because it’s food and heat won’t stop me!!  I am excited to announce CHERRIES are back in season and I bought a pound of sweet cherries!  he he!!  But I have to tell you the lady at the FM told me that cherry crops didn’t do to well this year, so she doesn’t know if there will be any “pick your own”.  I’m afraid that cherry prices may go up.  I paid $4.99 a pound.  That was worth it because there so perfectly delicious!  So you must tell me, what should I make with them?

Today’s recipe is so good and I am very proud to say I made this!!

Ta da!!!!  Pure spicy ketchup heaven!!!  Let me give you a little back ground on why I made Jalapeno Ketchup.  Saturday night I was sitting at the kitchen eating sweet potato fries and reading the ketchup bottle to my favorite Ketchup and the 2nd ingredient was pure cane sugar than glucose came in next.  I thought why does their have to be sugar in it?  Also the calories are 45 calories for one serving, which is one tablespoon.  Do you know how many tablespoons I use? At least 4!  So I took there other ingredients on the bottle and decided to make my own jalapeno ketchup.  The ketchup came out perfect!!! Woohoo!!!

The ketchup was so easy to make.  It took about 20 minutes and you probably have most, if not all the ingredients in your pantry.  Just like a fine wine, this ketchup only gets better with age.  When I made it at first it had a slight kick.  Once it sits overnight in the fridge, it really has some heat!  I love it!!  So if you want little heat, only use half a jalapeno, I used a whole one.  If you want no heat, I’d omit the jalapeno all together.  I was so excited to use it the next day, that I decided to make sweet potato fries again!  Because in my opinion nothing goes better with ketchup than french fries!  Wouldn’t you agree?

The Sweet Potato fries are a new recipe.  I remember reading that you should cut your potatoes and place in a cold water for 30 minutes to get the starch out, so I decided to try that.  Than I remember seeing on Food Network that they dipped the fry in a whipped egg white with seasonings, so I tried that and then I baked them.  These are the best Crispy Sweet Potato Fries that I have had!  Now there not crispy like a fried potato, but there as crispy as I can get a baked potato.  There soft on the inside, but they do have the slightest crunch!  The key is to whip egg white until your arm falls off.  You want it to be foamy, than you pour it over the dried potatoes.  Place on baking sheet and bake for about 35 minutes.

If you try these, but be sure to watch them.  Cooking time depends on how thick you cut them.  I will be honest, these are going to be the way I make homemade Sweet Potato Fries from now on!  I swear if it wasn’t so hot out, I’d make some right now!

The perfect match!  Sigh…  Ain’t food love grand?

Sugar Free Jalapeno Ketchup
Prep time
Cook time
Total time
A spicy, thick, healthy sugar free ketchup with some heat.
Serves: 1½ cups
  • 6 oz can tomato paste
  • ⅓ cup onion, diced
  • 1 jalapeno, seeded, diced
  • 1 clove garlic, diced
  • ½ cup water
  • ¼ cup apple cider vinegar
  • ⅛ tsp cloves
  • 5 whole Allspice
  • ¼ tsp salt
  • ¼ tsp pepper
  1. Add all the ingredients to a medium pot, on low heat, bring to a simmer, whisking together occasionally. Let it simmer for about 10 minutes.
  2. Once it cooled for a few minutes, place all ingredients in a blender and process until everything is pureed together.
  3. Place ketchup in a sealed container and once it's cooled down store in the refrigerator.
  4. Note: If you want regular ketchup, just omit the jalapeno.
Calories per two tablespoons: 16, Fat: 0, Sodium: 63, Potassium: 16, Carbs: 3.5, Fiber: .06, Sugar: .08, Protein: .05
Nutrition Information
Serving size: 2 Tbsp.
Crispy Sweet Potato Fries
Prep time
Cook time
Total time
A crispy, healthy sweet potato fries that are baked and not fried!
Serves: 8 oz
  • 8 oz sweet potato
  • 1 large egg white
  • ¼ tsp cinnamon
  • ¼ tsp salt
  • ¼ tsp. ground pepper
  • 1 dash Cayenne Pepper, optional
  1. Scrub potatoes, pat dry, Cut into sticks.
  2. Place potatoes into a cold bowl of water and let them soak for 30 minutes to get the starch out.
  3. Pat the potatoes dry.
  4. Preheat oven to 425
  5. Line a baking sheet with parchment paper spray with cooking spray.
  6. In a medium mixing bowl, whisk the egg white until very light and foamy(a few minutes). Add the potatoes and the seasonings to the egg whites and toss to coat evenly.
  7. Spread the potatoes onto baking sheet, not touching.
  8. Bake for 30-40 minutes, or until golden brown and crispy; halfway through the cooking time, flip the potatoes and turn the baking sheet.
  9. Cook until crispy and serve immediately.
Calories per serving: 106.5, Fat: .01, Sodium: 89, Potassium: 382, Carbs: 22, Fiber: 3.4, Sugar: 4.7, Protein 3.8
Nutrition Information
Serving size: 2 4oz servings

I debated on whether I should share with you both recipes today, but I really thought if you make one, you should make the other.  These two really do go together well.  It’s sweet, savory and hot all in one!!  Mmmm, dam I want some now.  Maybe I’ll just spoon some ketchup?

I also wanted to tell you as much as I love blogging, I may not post every single day, but I will try too.  When I started blogging, I set a personal goal to post everyday for one year!  I make weird goals.  But this summer is going to be busy for me.  I have a few trips for work this summer and I’ll be gone for a week on both of them, which will make it hard for me to get all my blogging in.  I also want to enjoy the summer and not do an activity because I have to make a recipe or have to write a post.  So I hope you understand, but really I am going to try to post everyday.  I want to give you recipes I love and not so so one’s just to post a recipe.  I believe in giving you quality recipe, even if you can’t tell from the pictures.  The recipes I post are ones I love and make over.

You may also notice that I plan on improving existing recipes or remaking them because I really took bad photos of them, and I believe they are so good that they shouldn’t get overlooked because I can’t take a picture.  I have a few that I love but I had no clue in the beginning on how to photograph, I’m still learning.  It’s harder than you think!!  I have so many recipes I love that didn’t make it to you because the pictures look like crap!  I hate that!!

So I just wanted to give you a little inside on what I have in mind and what I plan on doing.

Well my friends!!  I chewed your ear long enough, so I am going to make something light for dinner, maybe a smoothie?

Have a great day!!!


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