Category: Recipes I Have Tried

Healthy BBQ Sauce

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

DIRTY DOZEN & CLEAN FIFTEEN

https://www.ewg.org/foodnews/dirty-dozen.php

Here is EWG’s list of the most contaminated produce — The Dirty Dozen (and most important to buy organic):

Strawberries
Spinach
Kale, Collard, & Mustard Greens
Nectarines
Apples
Grapes
Bell & Hot Peppers
Cherries
Peaches
Pears
Celery
Tomatoes


And here is their list of the least contaminated produce — The Clean Fifteen:

Avocados
Sweet Corn*
Pineapples
Onions
Papayas*
Sweet Peas, frozen
Asparagus
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Cantaloupe
Mangoes
Watermelons
Sweet Potatoes


* A small amount of sweet corn and papaya sold in the United States is produced from bioengineered seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

https://foodrevolution.org/blog/how-to-wash-vegetables-fruits/

How to make Sliceable Chickpea Cabbage Roast – NO OVEN Needed!

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.)