Fourth of July: Compliments and condiments

Fourth of July: Compliments and condiments

As was recently covered at the first ever Culinary Rx course in lovely Boulder, Colorado; the main source of unwanted fats in the modern Western diet is not from meats. It is from salad dressings, baked goods, fried foods and condiments. Items like ketchup are often loaded with sugar, salt, unwanted fats and additives. At the course alternatives like my spicy banana catsup, loaded with flavor from spices, vegetables and fruits were well received by participants and presenters alike!


So this Fourth of July, from seafood to steaks try something different,  nutritious and most importantly massively delicious.


Spicy Banana Catsup


  • 2 ounces raisins
  • 1 medium onion, coarsely chopped
  • 2 -3 cloves garlic chopped
  • 6 ounces tomato paste
  • 1 1/3 cups cider vinegar
  • 4 bananas, cut into chunks
  • 2 teaspoons minced ginger
  • 3 cups water
  • ½ cup packed dark brown sugar
  • 1 ½ teaspoons salt
  • ½ teaspoon cayenne pepper
  • 3 Tbs honey
  • 2 teaspoons ground allspice
  • ¾ teaspoon ground cinnamon
  • ¾ teaspoon nutmeg, freshly grated if possible
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon ground cloves
  • ½ teaspoon ground turmeric
  • ¼ cup dark rum


Add the raisins, onions, garlic, tomato paste, banana, ginger and vinegar in a food processor and process until smooth and then transfer the mixture to a large saucepan along with the 3 cups water, brown sugar and salt. Bring to a boil then reduce to a simmer. Add the cayenne pepper, honey, allspice, cinnamon, nutmeg, pepper, ground cloves, turmeric and rum. Allow to half, simmer for about 1 hour, stirring occasionally. If the mixture becomes too thick, add additional water. Do not allow it to burn on the bottom of the pan. The mixture should turn a deep brick red.

Store covered, in the refrigerator, for up to 1 month.

clsup shrimp