Category: Recipes I Have Tried

This healthy BBQ Sauce recipe is fresh and tangy without added preservatives or additives. Make healthy BBQ sauce and skip the store-bought brands. [Recipe option 2 is quickest.]

Prep Time10minutes mins

Cook Time10minutes mins

Total Time20minutes mins

Course: Sauces, Dips & Dressings

Cuisine: American

Diet: Diabetic, Gluten Free, Vegan, Vegetarian

Servings: 12 servings

Calories: 70kcal

Author: Kathy Carmichael

Ingredients

• 1 white onion diced
• 2 cloves garlic minced
• 2 Tablespoons Organic Tomato Paste
• 15 ounces Organic Tomato Sauce
• 4 Tablespoons Pure Maple Syrup
• 1 Tablespoon Vegan Worcestershire Sauce
• 2 teaspoons apple cider vinegar
• 1 ½ Tablespoons Molasses
• 1 teaspoon dijon mustard
• ½ teaspoon paprika or smoked paprika
• ½ teaspoon pepper
• ¼ teaspoon cayenne pepper

Quick and Easy BBQ Sauce (Option 2)

• 15 ounces Organic Tomato Sauce
• 1 Chipotle Peppers in Adobo Sauce
• 2 Tablespoons Grape Jelly
• 2 Tablespoons Apple Cider Vinegar

Instructions

• Sauté the onions and garlic in a medium in a saucepan until translucent.
• Combine all other ingredients.
• Bring to a boil.
• Reduce to simmer.
• Cook 20 minutes on simmer.

Quick and Easy BBQ Sauce Option

• Combine all the ingredients in a high-speed blender.
• Blend the ingredients until smooth.
• Pour the contents into a saucepan.
• Warm to the desired temperature.

Notes

• For thicker BBQ sauce, add more tomato paste.
• For a chunky BBQ sauce, add diced tomatoes.
• Using red onions instead of white onions gives the BBQ sauce a more substantial onion presence.
• Use a high-speed blender for a smooth sauce.
• The sauce will last 1-2 weeks in the refrigerator in a sealed container.
• You can also freeze the sauce. I suggest using Souper Cubes.

Nutrition

Calories: 70kcal | Carbohydrates: 17g | Protein: 2g | Fat: 0.4g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 578mg | Potassium: 436mg | Fiber: 2g | Sugar: 12g | Vitamin A: 600IU | Vitamin C: 10mg | Calcium: 35mg | Iron: 1mg

One small piece is 1/9 of entire box (1/3 of one bar). Hence one small piece has

• 3 g total fat (that’s a lot!)
• 5/3 g saturated fat

Best to pace oneself! Not a daily XL-indulgences.

Ingredients:

1 onion, chopped

Mushrooms, a couple of handfuls

2 cups sliced cabbage (or other veggies like kale, spinach, or peas)

Spices: chili flakes, garlic powder, ground coriander, paprika, white pepper

2 tablespoons nutritional yeast flakes

2 tablespoons hemp seeds

2 cups chickpea flour*

Water (for sautéing and batter)

Salt to taste

Instructions:

1. Sauté Vegetables:
Sauté chopped onions in a hot pan with splashes of water until browned.
Add mushrooms and spices (chili, garlic powder, ground coriander, paprika, white pepper), stirring well.
Incorporate sliced cabbage and continue cooking until the cabbage breaks down.

2. Prepare Chickpea Flour* Batter:
In a separate bowl, mix chickpea flour*, spices (chili flakes, paprika, white pepper), nutritional yeast flakes, and hemp seeds.
Gradually add water to form a thick batter.

3. Combine and Cook:
Add garlic to the sautéed vegetables, then gently mix in the chickpea flour* batter.
Cook on low heat until the mixture thickens to a mashed potato consistency.

4. Shape and Set:
Spoon the mixture into mini loaf sections of a silicon baking tray.
Flatten the loaves and refrigerate for about an hour until set.

5. Serve:
Bake or slice and serve cold.
Enjoy on sandwiches, with salads, or as a versatile protein-packed meal.

*TO MAKE CHICKPEA FLOUR*:

Directly blend dried chickpeas in a high-speed food processor/blender or grind them in a spice grinder. Remove large pieces & re-process them. (If no high speed tools just soak peas overnight, dry in sunshine or low temp oven & grind in non-highspeed machine.)

My favorite brand!

In blender combine:

* 2/3 C cashews (I often reduce amount, as desired)
* 1 C plant milk (I use homemade  1:5 ratio almond milk)
* 3 T lime juice
* 2 T nutritional yeast
* 1 T canned chipotle pepper in adobo sauce
* 1/2 t salt (optional)

Blend, use immediately, or refrigerate inside airtight container for up to a week.

Recipe: Injera

from Julia Skinner’s ‘Our Fermented Lives’

Injera is a flavorful, slightly spongy flatbread from Ethiopia and Eritrea that is easy to make and a dietary staple in both countries. If you have an existing sourdough starter (or some injera batter from an older batch), you can add some to this batter to speed things up a bit, but you don’t need to.

In Ethiopia, a large, flat skillet called a mitad, usually about a foot in diameter, is used to cook the injera. The mitad is sometimes an electric skillet or simply a flat surface set over a fire, but any large, flat skillet will do.

For a traditional Ethiopian dinner, injera is placed flat on a plate and topped with piles of stews, veggies, and sautéed meat. It can also be torn into pieces and used to scoop up bites of food.

Makes about twenty 6-inch injera

2 cups teff flour

4 cups water, plus more as needed

1/4–1/2 cup sourdough starter or injera batter (optional)

Unrefined salt

Clarified butter or vegetable oil, for cooking

Whisk together the teff flour and water in a large, nonreactive bowl. Then whisk in the sourdough starter or injera batter from your last batch, if using.

Cover the bowl with a clean cloth and set aside out of direct sunlight. Allow to ferment until the batter is bubbly and active and has a sour taste,4 to 5 days if you did not add starter and 2 to 3 days if you did. It will have brown liquid on top—that’s totally normal!

Pour off the top layer of liquid, then add salt to taste. Whisk the batter, then add enough water to give it the thin consistency of crêpe batter.

Heat a large, flat skillet over medium heat. Pour the batter into a large liquid measuring cup.

Coat the surface of the skillet with a tiny bit of clarified butter or oil (quickly wiping the pan with an oiled paper towel or cloth works well). Then pour a thin, even layer of batter into the pan. To make injera properly, you pour the batter in a spiral from the outside inward, with the goal of getting the edges of each ring to touch without overlapping.

Cook for several minutes, until bubbles form on the surface. Then cover the pan with a lid and allow the injera to steam until the edges curl, the top is dry, and the bread releases from the bottom of the pan, 3 to 5 minutes. (Don’t flip your injera.)

When it’s ready, gently remove the injera from the skillet with a thin spatula and transfer to a basket or a plate lined with parchment paper. Repeat the cooking process until you have used up all the batter. Allow each injera to cool for a few minutes before you stack any others on top of it.

Excerpted from Our Fermented Lives © by Julia Skinner.

https://newsletter.wordloaf.org/p/recipe-injera