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How To Make a Healthy BBQ Sauce From Scratch

Trainerjon's picture
I am a big fan of BBQ Sauce, but most Barbeque sauces out there have tons of High Fructose Corn Syrup as well as way too many preservatives in them which make them unhealthy. I decided to tackle this task of making a healthy version of a KC Masterpiece, except It will have my own spin on it. It will be healthy, natural, low in sugar and fat, and full of vitamins and minerals.
  Sweet onion 3⁄4 , roughly chop
  Garlic clove 8 , chop
  Roma tomatoes 24 , roughly chop
  Habanero pepper 4
  Lemon 2 Medium, squeeze (Juice only)
  Honey 1 Tablespoon (Optional)
  Pepper 1 Teaspoon, ground
  Sea salt 2 Teaspoon
  Cayenne pepper 1 Teaspoon
  Paprika 1 Teaspoon
  Molasses 1 Tablespoon
  Brown sugar 1 Tablespoon
  Turmeric 1⁄2 Teaspoon
  Worcestershire sauce 2 Teaspoon
  Rice vinegar 1⁄4 Cup (4 tbs)
  Mirin 2 Tablespoon
  Scotch 1⁄4 Cup (4 tbs) (You can use spiced rum)
  Olive oil 1 Teaspoon
  Bay leaves 2
  Ground clove 1⁄2 Teaspoon

1. In a pan, heat oil and add garlic cloves and sauté.
2. Add onions to the hot oil and sauté gently until brown.
3. Once browned, add into the vita mixer and add Habanero peppers according to taste ( 1-4). Add the tomatoes as well to the mixer and blend till smooth.
4. Add into a cooking pot on medium high and heat through gently. Keep stirring on gentle heat.
5. Add the bay leaves, ground clove, pepper, sea salt, cayenne pepper, paprika, turmeric, rice vinegar, mirin and Worcestershire sauce, scotch and sauté till the sauce thickens.
6. Add the brown sugar and molasses to the pot and simmer. Add honey as well if you wish to. Let the sauce cook for 2 hours and stir every 10 minutes or so. Then let it simmer for 2 more hours. Once done, let it cool overnight.

7. Serve with tofu or any barbecued meats.

Recipe Summary

Difficulty Level: 
Low Cholesterol
Preparation Time: 
15 Minutes
Cook Time: 
300 Minutes
Ready In: 
315 Minutes
Healthy BBQ Sauce

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Average: 4.4 (5 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 242 Calories from Fat 7

% Daily Value*

Total Fat 0.81 g1.3%

Saturated Fat 0.13 g0.65%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 556.1 mg23.2%

Total Carbohydrates 48 g16%

Dietary Fiber 7.5 g30.2%

Sugars 24.6 g

Protein 13 g26.5%

Vitamin A 73.3% Vitamin C 82.4%

Calcium 2.3% Iron 3.6%

*Based on a 2000 Calorie diet

How To Make A Healthy BBQ Sauce From Scratch Recipe Video, Healthy BBQ Sauce