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Keep It Paleo – Condiment Recipes…

Paleo CondimentsWe all love the great taste of freshly prepared foods that are the basics of The Paleo Diet.  Once you’re in the habit of eating a variety of foods, it’s easy to live the Paleo lifestyle.  A common dilemma, when planning and serving delicious meals, is how to include common condiments that contain healthy ingredients.  A trip down the catsup and mustard aisle at any grocery store quickly demonstrates the challenges for those of us committed to The Paleo Diet.  It’s almost impossible to find an ingredients label that doesn’t include some sort of sugar, salt, or fillers as primary ingredients.  Good News!  Bypass the store-bought condiments and prepare your own right in the kitchen with very little prep time.  These 3 recipes are just a few from Real Paleo Fast and Easy, Dr. Cordain’s newest cookbook.  These recipes are our answer to having complete decision making power and control over what goes into our bodies, while adding flavor and fun to our favorite dishes.


Paleo Ketchup

Real Paleo Fast and Easy p. 304
Makes: about 3 ½ cups


  • ½ cup raisins
  • 1 28-ounce can no-salt-added tomato puree
  • ½ cup cider vinegar
  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • ¼ teaspoon ground allspice
  • ¼ teaspoon ground cinnamon
  • 1/8 teaspoon ground mace
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon black pepper

In a small bowl cover raisins with boiling water.  Let stand 10 minutes; drain,

In a medium saucepan combine raisins, tomato puree, vinegar, onion, garlic, allspice, cinnamon, mace, cloves, cayenne pepper, and black pepper.  Bring to boiling reduce heat. Simmer, uncovered, 20-25 minutes or until onion is tender, stirring frequently to keep mixture from burning. (Be careful; mixture will spatter as it cooks.)

Remove from heat. Let cool about 30 minutes or until just slightly warm.  Transfer to a high-power blender* or food processor.  Cover and process or blend to desired consistency.

Divide between two clean pint glass jars.  Use immediately or freeze up to 2 months.  Store in refrigerator up to 1 month.

* Note: You can use a regular blender, but the consistency won’t be as smooth.


Dijon-Style Mustard

Real Paleo Fast and Easy p. 304
Makes: about 1 ¾ cups


  • ¾ cup brown mustard seeds
  • ¾ cup unsweetened apple juice or cider
  • ¼ cup white wine vinegar
  • ¼ cup dry white wine or water
  • ½ teaspoon turmeric
  • 1 to 2 tablespoons water

In a glass bowl stir together mustard seeds, apple juice, vinegar, wine and turmeric.  Cover tightly and let stand at room temperature 48 hours.

Transfer mixture to a high-powered blender.* Cover and blend until smooth, adding enough of the water to make desired consistency.  If air bubbles form, stop and stir mixture.  For a smoother texture, press the finished mustard through a fine-mesh sieve.

Use immediately or store in the refrigerator in a tightly covered container up to 1 month. (The flavor will mellow with storage.)

*Note: You may use a regular blender and process on high speed; the texture of the mustard will not be as smooth.


Paleo Mayo

Real Paleo Fast and Easy p. 305
Makes: about 3 ½ cups

We go through a jar of this mayo per week in the Cordain kitchen, as it goes well with a variety of foods and spices. Our preference is to use walnut oil for a smooth, mellow taste.


  • 1 large or extra-large egg, room temperature
  • 1 tablespoon dry mustard
  • 1 cup walnut, avocado, or extra virgin olive oil, at room temperature*

Crack egg into a tall, narrow glass jar (a wide-mount pint canning jar works well).  Add lemon juice and dry mustard.

Carefully pour in oil.  Let egg settle down to the bottom of the jar, under the oil.

Insert an immersion blender and push it all of the way to the bottom of the jar. Turn power on high and let it run for 20 seconds without moving it.  The mayonnaise will start to form and rise to the top of the jar.  Slowly raise the blender until it reaches the top of the jar.  Use mayonnaise immediately or store in the refrigerator up to 1 week.

*Note: If you use extra virgin olive oil, the olive flavor will come through in the mayonnaise.  For a milder flavor, use walnut or avocado oil.


Check out more pure Paleo recipes in our bookstore.

About Lorrie Cordain

Lorrie CordainLorrie Cordain, M.Ed., Co-Author of The Paleo Diet Cookbook

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