Savory Tomato Hash

 

Savory Tomato Hash: A Simple Homemade Condiment

One of the easiest ways to reduce sugar and ultra-processed foods in your diet is to stop buying bottled condiments and start making your own. Most store-bought tomato-based condiments contain added sugars, seed oils, preservatives, and flavor enhancers that don’t support recovery or long-term health.

This Savory Tomato Hash is thick, naturally flavorful, and incredibly versatile. It can replace ketchup, tomato spreads, or sauces and works beautifully on sandwiches, burgers, eggs, and homemade breads. Best of all, you control every ingredient.

Why Make Your Own Condiments?

   •   No added sugar or preservatives

   •   Full control over ingredients and flavor

   •   Naturally nutrient-dense from whole vegetables

   •   Easy to batch prep and use all week

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Savory Tomato Hash Recipe

Yield: About 2–2.5 cups

Ingredients

   •   24 ounces cherry tomatoes

   •   3 medium carrots, chopped

   •   1 medium onion, chopped

   •   1 jalapeño, deseeded and chopped

   •   1 tablespoon chopped garlic (or more to taste)

   •   1 tablespoon olive oil

   •   Salt and pepper, to taste

Instructions

1. Preheat oven to 400°F.

2. Add all ingredients to a baking dish and toss well to coat.

3. Roast for 1 hour, stirring halfway through.

4. Allow to cool slightly, then blend lightly until thick, leaving texture.

5. Store in an airtight container in the refrigerator for up to 5 days.

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How to Use Savory Tomato Hash

   •   Spread on homemade protein oatmeal bread

   •   Use anywhere you’d normally use ketchup

   •   Add to breakfast bowls, burgers, or sandwiches

   •   Serve as a savory dip or sauce

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Nutrition Information (Approximate)

Entire Batch:

   •   Calories: ~200

   •   Fat: ~7 g

   •   Carbohydrates: ~34 g

   •   Fiber: ~8 g

   •   Protein: ~5 g

Per Tablespoon (based on ~20 tablespoons):

   •   Calories: ~10

   •   Fat: ~0.3 g

   •   Carbohydrates: ~1.7 g

   •   Fiber: ~0.3 g

   •   Protein: ~0.25 g

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Final Thoughts

Making your own condiments is a small change that can make a big impact. This Savory Tomato Hash proves that you don’t need sugar or additives to create something flavorful, satisfying, and nourishing. Simple ingredients, real food, and food that supports your recovery — that’s always the goal.

For more real food recipes and recovery-focused education, visit realfoodrecovery4u.com