The Ketchup Diaries 2.0

21 09 2010

Hey, Loves!

The Ketchup Diaries has a new home over at If you’d like to continue reading, please do it from the new domain. And don’t forget to add TKD’s new site to your Readers!

See ya over there!


Technical Difficulties

21 09 2010

Hi, Guys…

I am having technical difficulties with the blog. I unveiled TKD 2.0 last night, bit it appears some people still can’t see. Working on it. Hang in there!

In the meantime, subscribe on your readers. You will see the new blog on there…still called TKD.

Let me know if you have issues.

Leave It For Leftovers: BBQ Pulled Pork

19 09 2010

Welcome to Leave It For Leftovers – a new series I’ll be featuring here on TKD.  The plan is to showcase easy, delicious recipes that serve a substantial amount for a small family.  It is my hope to use these leftovers to save money at the grocery store each week.  Hopefully, the series will help your family save in the process too.

In a perfect world, I would be able to eat chicken wings, potato skins, pizza and beer during every Sunday of football season.  In this world, nutrition wouldn’t affect my jeans size or cholesterol levels.  Unfortunately, this isn’t a reality so it’s necessary to get creative during the season.  I want to serve foods that scream “football” without worrying about splurging too much before the work week.

That is exactly where this BBQ pulled pork comes in.  Pulled pork and football go hand-in-hand.  This meal will satisfy the manly, meat eaters that invade your house during the season.  Trust me on this one.  It also makes the house smell like a BBQ Heaven.

Pulled pork may look intimidating.  After all, restaurants make a living off of claiming they have the best BBQ in town.  Well, those restaurants have nothing on me – or you.

Because we’re healthy living bloggers, we’re going to use pork loin because it’s such a lean cut of meat.  There is zero fat to trim off like there would be if using a pork shoulder or other cut of meat.  Don’t worry – no one will ever be able to tell the difference.

Shhh.  Want in on a little secret?  This is the easiest recipe I could possibly give you.  Can you even call it a recipe when the crock pot does all the work?


BBQ Pulled Pork

  • ~ 1.5 – 2 lbs of pork loin
  • 1 medium yellow onion
  • 1.5 jars of your favorite BBQ sauce
  • Garlic salt


Slice onion into rounds and place half on the bottom of a crock pot.  Place pork over onions and sprinkle with garlic salt.  Cover pork with the remainder of the onions and all of the BBQ Sauce.

Cook on LOW for 8 hrs.  Shred pork with two forks and serve alone or on whole wheat roll.

See?  I told you it was easy. 


The pork will shred so easily that you only need to use one fork for shredding.  The onions become translucent and sweet, which creates the perfect companion for the tangy pork.  Once the meat is shredded, you will have a substantial portion for leftovers.  Great ideas include the topping for a baked potato or the filling to a quesadilla.  Of course, it will be perfect leftover by itself or in a sandwich for hot lunches (or it can be eaten cold!) or a quick, week night dinner.

The only advice I can give is to choose your BBQ sauce carefully.  Most of the sauces on the shelves contain HFCS and other added ingredients that simply are not necessary for a good-tasting sauce.  As always, I used the original flavor from the Dinosaur BBQ in New York.

To round out the meal, I served the pork with roasted red potatoes and roasted broccoli.  It was the perfect meal to watch during a game. 

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Give it a try and let me know what you think!

Banana Bread

19 09 2010

Mr. KD has been requesting banana bread for a few weeks now.

Sunday morning seems like the perfect time for baking a fresh bread.  Doesn’t it?

As soon as I woke up this morning, I hit the kitchen with one motive: Make a delicious, but healthy banana bread that we could snack all throughout the week.

I’m not sure if your family has a go-to recipe, but mine does not.  As much as I love banana bread, I actually can’t remember my mom ever making one.  So, I was on my own and left to scour endless recipes.  There might be more recipes for banana bread than any other food on the planet.  There were so many to choose from.  They all included some mix of flour, sugar, eggs and bananas.

I decided to go out on a whim and create my own recipe.  I used what I read on the web for inspiration, but put a KD spin on it to create a bread that’s slightly lighter than the average.

Mr. KD and I were quite impressed with the results.  My only complaint is that my bananas should have been more ripe.  Make sure those babies are really brown.  That’s when bananas exude the most banana deliciousness for baking.  The bananas I used could have gone a few more days, but the remainder of the ingredients created a fluffy, soft, delicious bread that I think you should try the next time you decide to whip up this crowd-pleasing snack.


Banana Bread (Makes 8 slices)

  • 2 large & 1 small very ripe bananas, mashed
  • 3/4 cup all-purpose flour
  • 3/4 cup whole wheat flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 3/4 cup sugar
  • 1 egg, 1 egg white
  • 1/8 cup canola oil
  • 1/8 cup unsweetened apple sauce
  • 1/4 milk
  • 1 tsp vanilla

Heat oven to 350 degrees.  Spray the bottom of a 8 x 4 loaf pan with cooking spray.  Set aside.

Mix together flours, baking powder, baking soda, salt and cinnamon in a medium bowl. 

In a large bowl, mix together bananas, sugar, egg, egg white, oil, applesauce, milk and vanilla. 

Gradually add the flour mixture to the wet ingredients.

Pour into the loaf pan and bake for approximately 50 – 55 minutes.

Best served warm with butter 😉

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I enjoyed a slice with a side of fresh, ripe strawberries for breakfast.


Now, it’s time to put the pulled pork in the crock pot to enjoy during the game!!

See ya!

One Lucky Girl

18 09 2010

I’m lucky because…

I have a house to decorate with the season.

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(Too early for Halloween?  Too bad.)

I have a plentiful fridge for healthy eating.

Egg, spinach and Laughing Cow on deli thin (Breakfast # 2)


Apple & String Cheese (Snack around 3 pm)


I have an awesome boyfriend who bakes cookies (just because he feels like it!!) and brings me one hot out of the oven.


I have a salad and pizza date with said boyfriend tonight while watching Brooklyn’s Finest. 

Margherita pizza on a Boboli whole wheat crust, Mixed green salad with Bolthouse ranch

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I guess you could say I had a good Saturday 😉

Question: What makes you lucky on this Saturday?


18 09 2010

Where’s Snooki when you need her?

Look at my aching feet!


Okay, that’s a poor photo.  I just gave myself blisters to the point of blood on both heels.  Double Wahhhhhhhh!

I have a case of the poor me’s.


Let’s start from the beginning.


The wedding was a great time last night, but unfortunately, I didn’t get a decent pic all night.  The lighting was poor and I sat in the back and on the inside of a pew during the mass.  At the reception, I was tasked with taking candid shots for the couple with a disposable camera, so I used that all night instead of my own camera.  I ate an amazing stuffed chicken breast and cake, of course!  It was a lot of fun and I’m so happy for Kerri and Brian!


We got home at a decent time, but when Mr. KD and I both woke up this morning, we were exhausted.  Neither of us was exactly sure why considering we didn’t drink much alcohol last night either.  I was dreading my run, but Mr. KD told me that I could run how ever many miles I wanted and simply turn around and come home.  It seemed to click and I thought I’d figure out my mileage once I was out and running.

Before heading out, I fueled up with a staple.


I set off with the mindset of running 6, but once I got out there, I realized it was honestly the perfect day for running.  The sun was shining and I felt surprisingly good.  When I hit the 3 mile mark, I knew I had it in me to push to the 4 mile marker for 8 mile total.

Just before I hit mile 7, my phone rang.  I was using Pandora as my music, so the phone rang right in my ear and I decided to answer it.  It was my Mom.  I chatted with her for about 7 – 8 minutes.  Unfortunately, when I stopped to answer the phone, I paused my Garmin and forgot to start it up again :evil:  If I had to guess, I’d say I actually ran about 8.3 or 8.4 in total.  Of course, I knew if I just ran to my house, it would be an 8 mile route because I simply went out and back.  But I’m anal and just had to see the Garmin tick to 8.

I didn’t walk at all this time and while an average of 11:12 is still slow, I think I am getting faster!  Baby steps, my friends! 😀


During the last mile or so, I could really feel my knees and ankle start to get sore along with my feet.  I knew I had some chafing, but I didn’t think it would be this bad.  My feet are burning now!!  How the heck am I going to put on shoes?!?

Plans for the rest of the day include decorating for Fall and running a few errands.  I’m off to shower and have breakfast #2 in a bit.

I’ll check in later, lovebugs!

Question: Do you take an Advil before setting out for a long run?

I never have, but after the way my ankle and knees started ache, I think I understand why people do!  Or maybe I’m just old?!? 😉

Bad Blogger

17 09 2010

Hey, Lovebugs!

TGIF!  How’s your Friday going?  If you’re working, hang in there.  It’s almost over :mrgreen:

I have been a bad blogger today.  I’m not sure why, but Mr. KD and I were sooooooo lazy this morning.  We laid in bed for so long that I’m actually ashamed to tell you what time we got up.  When I finally glanced at the time, I freaked out a little because I knew I had a lot to get done today. 

Since it was raining, I flew to the gym without eating breakfast.  Bad, bad, bad healthy living blogger! :oops:  I didn’t have any bananas or bars for quick fuel and I was in a rush to get out the door.

I hate working out past 8AM.  I know a lot of you may think that’s crazy, but I do.  My attitude is that I have better things to do with my day than exercise.  This is precisely why I work out early.  Today, I was there well past 8.  I actually had no desire to exercise, but I forced myself to go.  I knew once I was there, I’d end up getting in a good work out.  I spent 40 hard minutes on the elliptical and lifted for about an hour and 15 minutes altogether.  Just goes to show – you never regret a workout!!

I showered at the gym, so that I could run errands after.  I know.  I should have come home and eaten, but I didn’t.

My please forgive me face.


I stopped by Dunkin’ and got a medium iced coffee with milk and sugar to take with me on my errands, which included the grocery store.  I could have gotten an egg & cheese sandwich, but it was basically lunch time and I wasn’t in the mood for eggs.


When I got home, I finally made myself a healthy meal.

I sautéed a mix of frozen veggies in a bit of canola oil, salt, pepper, garlic powder and minced onion.  I also had some Alexia fries and a veggie burger with a Laughing Cow cheese wedge.


As always, the veggies were consumed first and I used the vacant space for my ketchup 😉

Tonight, Mr. KD and I are going to my friend, Kerri’s, wedding.  Remember when I went to her shower?

I’m so bummed for her that it’s raining, but I am sure she will have a beautiful ceremony nonetheless.  I’ll take lots of photos and recap tomorrow.

Hope you guys have a wonderful Friday!  Chat with you tomorrow!

Question: Do you ever skip breakfast?

This is only the second time I can remember skipping breakfast.  I’m serious.  I have always eaten it and realize why.  I’m still starved after lunch.  Off to find a snack!