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Whether you spell it catsup or ketchup, you've likely squirted this popular condiment on a variety of foods. The first documentation of the product dated back to the 1600's when Europeans brought back the sauce from China. However, this wasn't the ketchup we know today. In fact, it was derived from fermented fish and lacked the main ingredient that makes this red condiment a crowd-pleaser: the tomato.

It wasn't until the 1800's that the tomato entered into the recipe. The H.J. Heinz Company, a leader in the ketchup industry, first called their product "Heinz Tomato Catsup" but soon changed to "Heinz Tomato Ketchup" to stand out. Ketchup is now the spelling preference for most buyers and markets. The basic ingredients in ketchup is tomatoes, vinegar, sugar, salt, and spices. Onions and peppers may also be added. Ketchup is only about 20 calories per tablespoon without any fat. The sugar (4 grams) and sodium (160 milligrams), though, can quickly add up when pouring it on. There are no salt added and reduced-sugar varieties on the market, but they come with a higher price tag and a different taste.

Ketchup is far more than a dipping sauce for fries or a topping for burgers. It's an important ingredient in sloppy joes, meatloaf, baked beans or barbecue or cocktail sauce. Ketchup can be a flavorful addition to foods; just don't drink it from the bottle!

Berry Barbecue Sauce (Printable PDF)

2 ½ cups mulberries or blackberries

1 cup low sodium chicken broth

½ cup ketchup

¼ cup packed brown sugar

2 Tablespoons apple cider vinegar

1 Tablespoon lemon juice

2 teaspoons chili powder

⅛ teaspoon cinnamon

1 teaspoon mustard

Pinch of salt

In a medium saucepot, bring berries and chicken broth to a simmer over medium heat. Cook for 6-7 minutes. Remove from heat and mash the berries in the pan with a fork or a potato masher. Place back on the stove and add the remaining ingredients. Simmer until the sauce begins to thicken. Remove from heat, and pour contents into a mesh strainer that is set atop a clean bowl. Move the contents back and forth with a spoon or rubber spatula until only seeds and berry stems remain in the strainer; discard. Serve the strained sauce on any type of meat.

Yield: 8 servings, 2 Tablespoons each

Nutrition Facts (per serving): 70 calories, 0 grams fat, 370 milligrams sodium, 16 grams carbohydrate, 1 gram fiber, 1 gram protein