Summer Saucy Recipes!

It’s BBQ Time! 

This is the time of year for barbequed steaks, ribs, and burgers and I know many of you love BBQ sauce and ketchup!  But check your labels first for the hidden sugars.

Avoid Products where Sugar is one of the first three ingredients

If you’ve ever read the label on a Ketchup bottle, the label shows liquid sugar as the second ingredient!  Yikes!  One tablespoon is 20 calories and over one teaspoon of sugar.  And BBQ sauce is also very loaded with sugar.

So that you can feel good about choosing a healthier version of your favourite condiment, here are two recipes to add a healthy sauciness to your BBQs.

Homemade Ketchup

  • 15 oz tomato sauce
  • 6 oz tomato paste
  • 2 tsp apple cider vinegar
  • ½ tablespoon Dijon mustard
  • ¾ tsp garlic powder
  • 1 clove, crushed

Put all into a medium pot and simmer on low-med heat.  Stir often until well mixed.

Turn the element down to low for 20-30 minutes, stirring occasionally to prevent burning.  At 20 minutes it’s now a more liquid consistency, getting thicker to the 30 minute mark, so cook to your preference.  Let it cool and Enjoy.

Quick & Easy BBQ Sauce

  • 8 oz tomato paste
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon maple syrup (or substitute the equivalence with stevia or xylitol)
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon fish sauce
  • ½ tablespoon garlic powder
  • 2 teaspoon smoked paprika
  • Salt & pepper to taste

Mix together and apply to your favourite BBQ entrée

Note:  Yes, molasses has sugar in it and the recipe is small so you could try to use stevia instead, but it may not taste as good without the molasses flavour.  Have fun and Experiment!