BBQ Sauce – Make Your Own Healthy Version

BBQ Sauce – Make Your Own Healthy Version

Healthy BBQ Sauce

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I used to love to grill meats and poultry. Since my last expensive grill rusted out several years ago, just after three years I had purchased, I have not invested in a new one. Then, I learned the unhealthy chemicals formed during the grilling process and that was the end of the idea of buying a new grill.

The reality is that the grilling season is just upon us and sales of BBQ sauce go up tremendously.  Today’s message is not to convince you to stop grilling (I do encourage you through). Instead, today’s message is to give you a recipe for a healthy, no sugar and junk added BBQ sauce.

In 2014, sales of BBQ in America was over 25 million units. Holy moly, right? I did not know of the existence of BBQ sauce until I landed in the USA. Personally, I do not like to mix sweet and sour foods.  I know I am a little unique and that is just fine. More for the BBQ sauce lovers out there.

The average commercially made BBQ sauces in the market have a great amount of sodium, loads of unhealthy ADDED SUGAR, and no nutritional value whatsoever!  The range of added sugar goes from 4 to 16 grams per serving (2 Tbsp). However, the majority and most sold brands have an average of 11 grams of added sugar. This is ridiculous considering that BBQ sauce is likely not the only simple sugars being consumed during most meals.

That said, I invite you to give this recipe a try. You and your family and friends might be highly surprised about its amazing taste.

BBQ Sauce

This sauce is made with real ingredients. It contains no-added-sugar, preservatives, or any other 'junk' you find in most commercial BBQ sauces in the market. It is also inexpensive and fairly quick to prepare.

Course: Sauce/Dip
Cuisine: American
Keyword: dairy free, gluten free, paleo, refined sugar free, vegan BBQ sauce, Vegetarian
Servings: 20
Author: Maria Horstmann, MBA, BCFWP, FDN-P
  • 3/4 cups balsamic vinegar
  • 1/2 cup water
  • (1) 6-ounce can tomato paste Ideal: Organic
  • 8 units pitted Medjool dates
  • 2 tbsp dijon mustard Ideal: Organic, no sugar added
  • 2 tbsp coconut aminos Ideal: Organic, Vegan, Non-GMO, Gluten-Free
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt Ideal: Himalayan or Sea Celtic
  • 1/2 tsp pepper
  1. Heat a saucepan over medium-low heat. Add all ingredients, stir to combine, and bring to a low simmer for 5 minutes. You don’t want it to boil, just get warmed through. Heating will allow the flavors to marry and soften the dates.

  2. Transfer the BBQ sauce to a blender, and blend on high speed for 2 minutes. (Careful blending warm liquids in blenders! I have a Vitamix and it can blend hot liquid without issue.)

  3. The amount of water recommended makes a thick bbq sauce. If you like yours thinner, add water and blend until desired consistency is reached.

  4. Store in an airtight container or mason jar or similar glass jar. Will keep in the fridge for at least 4 weeks, or frozen for 1 year.



Recipe Credit: Tastes Lovely

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