How’s your January detox going? Was a healthy diet part of your New Year resolutions? Yes, I know it’s been a while since the New Year, but I hope you’re being good and sticking to it. And do extend it beyond January, in fact try to keep your diet clean and healthy as much as you can all year round. Use January to think about what healthy food swaps you can keep for longer and what healthy snacks and meals you can introduce to your daily menu. It’s all about the power of a habit.

And on that healthy note, how do you fancy a portion of chips with tomato ketchup?

No, I’m not being mean. Promise! Who said chips and ketchup must be dodgy food? It’s just a matter of what ingredients you choose and how you make it. How about a baked swede chips with home-made tomato ketchup? Swedes have anti-fungal properties, so are good for those on anti-candida diet, and they are delicious baked, a little bit on a sweet side. Since I tried them, that’s the only kind of chips both me and my husband would have. And as for tomato ketchup, have you ever tried making it at home? It’s so tasty and without the addition of all the sugar you’d get in a store-bought one.

So here’s a new healthy recipe to add to your favourites list.


Serves 2
1 swede
2 tbsps olive oil
1 can of chopped tomatoes
1 small onion, finely chopped
Bunch of fresh herbs (tymianek, bazylia, oregano)
1 tsp of xylitol
Salt to taste


Preheat the oven to 180 C / gas oven 4.

Scrub the swede, cut off the hard ends and remove any hairy bits. Cut in half, then into thick slices and then into long chips.

Place one layer of the swede chips on a baking tray and sprinkle with 1 tbsp of olive oil. Sprinkle with half of the chopped herbs. Place the swede in a preheated oven and bake for about 45 minutes, turning half way through, until the chips are soft inside and golden.

In the meantime, prepare the ketchup. On a small frying pan, heat 1 tbsp olive oil and cook the chopped onion for about 2-3 minutes until golden. Add the chopped tomatoes and the remaining herbs and cook on a low heat for about 10 minutes, stirring occasionally, until the sauce gets thicker and reduces its volume. After this time, if you prefer sweeter taste of ketchup, add 1 tsp of xylitol and stir. Pass the sauce through a sieve to get smooth ketchup. Set aside to cool. You can store the ketchup in the fridge for up to a week.

Take out baked chips from the oven and serve hot with ketchup, sprinkled with salt to taste.

Bon appétit!
Lena x

Baked swede chips with home-made tomato ketchup
Baked swede chips with home-made tomato ketchup

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