Sugar-free and Corn syrup-free Barbeque Sauce
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.
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11 Responses to “Sugar-free and Corn syrup-free Barbeque Sauce”
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Kim Wilson has spent over 12 years developing recipes based on whole, natural ingredients. She has seven diet and health books currently in print and still enjoys working on recipes to satisfy a variety of needs. She is particularly motivated to develop recipes that help those dealing with food allergies and conditions like candida. If you are looking for tasty recipes that avoid animal products, wheat, soy, dairy, eggs, yeast and other problematic foods, you've come to the right place. It's Kim's sincere hope that you find some highly enjoyable, highly beneficial foods on this blog. You can check out more articles as well as information on her books at www.simplynaturalhealth.com
what brand of canned tomato sauce do you use? Trying to avoid BPA and added sugar.
You know this is what I’ve been waiting for!!!! I can’t wait to try it. I’ll let you know what the husbands and kids think about it. Thanks for sharing it, Kim.
Great Recipe! How long will this last in the fridge?
Mine lasted at least three weeks. Might have lasted longer but we finished it off!
Hope you love it. Tweak it according to your tastes.
I tend to use Cascadian Farms or Muir Glen. They have no sugar, but I can’t tell you whether or not they have BPA or not off-hand.
Sounds yummy! My daughter can’t have anything cane sugar related, so molasses is out. Any idea what I could substitute to compensate for that flavor?
I would substitute maple syrup.
If you like spicy and smoky and don’t want any sugar , try La Costena brand of Chipotle peppers. Not in adobo sauce, however , it has sugar.
This is absolutely delicious! What a treat on lentil loaf. Also great as a dip for roasted potatoes.
So glad you enjoyed it and found some good applications for it.