Nothing amplifies the flavor of our favorite summertime grilled foods like BBQ sauce! That sweet salty spicy sticky deliciousness universally equates to summertime. Unfortunately, most store-bought varieties are full of sugar and preservatives, bad for diets and your health. Even the bottles claiming “healthy” or  “all natural” still pack a serious amount of sugar and sodium.

Ditch store-bought BBQs and make this easy and incredibly tasty, truly all natural barbecue sauce! As always, this F&F recipe is free of the added sugars, sodium and preservatives found in traditional recipes too.  I’m upset…Could someone please tell me why Emeril and Bobby Flay start their sauce with store-bought ketchup?  Slow cooking the onion and tomatoes releases the natural sugars inside, creating immense sweetness molasses is naturally sweet. Make as spicy or sweet as your palate demands adding additional cayenne and stevia respectively. Enjoy your BBQ sauce on chicken, pork or even tossed with lime juice and avocado on a salad.

*As always, please use organic ingredients for YOUR health!
4 cups organic peeled tomatoes – or – 2x 15oz cans diced tomatoes (no sodium added)
1 6oz can tomato paste
1 medium yellow onion, diced
6 Tbsp molasses
1 Tbsp honey or sprinkle of pure stevia extract
1 tsp smoked paprika
½ tsp cayenne pepper
½ tsp black pepper
½ tsp sea salt
½ tsp cumin
½ tsp garlic powder
½ cup apple cider vinegar
2 Tbsp dijon mustard
½ tsp pure stevia extract powder (optional)

In medium sized pot bring tomatoes and tomato paste to simmer over medium heat. Drop heat to low and allow to liquid to reduce by about a third (30-40 minutes), stirring occasionally with wooden spoon.
In a separate pan over medium heat, sauté onions till sweet and tender.
Puree onions and tomato mixture in blender or food processor til smooth liquid is reached. Return the mixture to the pot over low heat. Stir in remaining ingredients and cover with lid. Allow to cook at low heat for another 45 minutes, stirring occasionally. Remove from heat and enjoy…on EVERYTHING!

Cheat the clock! No time to chop tomatoes and caramelize onions? You can still make a tastier healthier reduced sodium sauce starting with low sodium organic ketchup. Use 1  3/4 cup in place of the tomatoes and onions and simply mix all ingredients above except salt by hand in a large bowl. Homemade BBQ sauce in 2 minutes. Impressive!

Calories Carbs Fat Protein Sugar Sodium
BBQ Sauce 35 8 0 1 5 42
McDonalds BBQ Sauce 100 24 0 0 20 520


* To Diabetics: A ¼ cup serving of this barbeque sauce with a serving of protein should not spike blood sugar levels; however, as with anything new, you should ask your doctor for approval before enjoying this recipe.