After a little excursion into chia-based recipes, we’re back to our summer barbeque theme of posts. About a month ago a reader requested a healthy barbeque sauce recipe. I’ve been working on this recipe for a few weeks now and am pretty pleased with it. Now it might seem that I’m putting the cart before the horse, since I haven’t shared my burger recipe with you yet, but you can look forward to that in the next post.
There are many varieties and styles of barbeque sauces- sweet, tangy, spicy and smoky. I modeled this one after Bull’s Eye brand barbeque sauce since that is the one we purchased before we began our dietary changes. This sauce is sweet, tangy and has a nice depth of flavor. The only thing that might be missing is smokiness, simply because I didn’t want to add liquid smoke to the recipe. You could certainly add this yourself or simply trust that smokiness will be picked up as you barbeque.
We’ve enjoyed this sauce on veggie burgers, as a dip for potato wedges and even on grilled pineapple! You can also make a super-simple batch of barbeque baked beans by simply adding 1/2 cup or so of the sauce to a couple of cans of pinto or white beans.
Healthy Barbeque Sauce (sugar-free and corn syrup-free)
15 oz. can tomato sauce
3 Tbsp. molasses
2 Tbsp. honey
3-4 Tbsp. apple cider vinegar (vary according to taste)
optional: 2 Tbsp. olive oil
1/2 tsp. sea salt
1 Tbsp. smoked paprika (this is the only ingredient I didn’t have in my regular spice drawer. If you can’t get smoked paprika, substitute 2 tsp. regular paprika)
2 tsp. onion powder or granulated onion
1/2 tsp. ground cumin (add more if desired, to taste, for a smokier flavor)
1/2 tsp. ground mustard
1/2 tsp. chili powder
1/4 – 1/2 tsp. garlic powder or granulated garlic
1/4 tsp. ground sage
1/4 tsp. ground rosemary
1/4 tsp. ground allspice
1/8- 1/4 tsp. ground cloves
pinch of cayenne- or more, to taste
Combine all ingredients in a small saucepan and simmer for at least 1/2 hour. Cook longer to thicken sauce, or add 2 tsp. sorghum flour (or other GF flour) to thicken the sauce more quickly.