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Recipe: Diabetes Friendly Barbecue Sauce

By Maya Feller, MS, RD, CDN

October 25th, 2020

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Diabetes Friendly Barbecue Sauce
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Diabetes Friendly Barbecue Sauce

Recipe by Maya Feller
0.0 from 0 votes
Course: PressCuisine: SauceDifficulty: Medium
Servings

12

servings
Prep time

5

minutes
Cooking time

14

minutes
Calories

18

kcal

The culinary roots of barbecue come from the Caribbean, where the tradition of slow-cooking meat over a low and indirect heat source was born.

Spanish conquistadors named the indigenous style of cooking barbacoa and brought the technique with them as they occupied northern territories.

Over time, barbecue has transformed and varies based on the region you are visiting.

Ingredients

  • 1¼ cup tomato purée

  • 1½ cups white vinegar

  • 1 tablespoon yellow mustard

  • 1 teaspoon mustard seeds

  • 1 teaspoon ground turmeric

  • 1 teaspoon sweet paprika

  • 1 teaspoon garlic powder

  • 1 teaspoon celery seeds

  • ½ teaspoon cayenne pepper

  • ½ teaspoon onion powder

  • ½ teaspoon freshly ground black pepper

Directions

  • In a medium pot, combine the tomato purée, vinegar, mustard, mustard seeds, turmeric, paprika, garlic powder, celery seeds, cayenne, onion powder, and black pepper.
  • Simmer over low heat for 15 minutes, or until the flavors come together.
  • Remove the sauce from the heat, and let cool for 5 minutes.
  • Transfer to a blender and purée until smooth.

Notes

  • Storage Tip: Freeze leftover barbecue sauce in an ice cube tray and place in a sealed freezer-proof container.
  • Makes about 3 cups of sauce. 2 Tablespoons per serving.
  • Tips & Recommendations
    1. Adjust Heat to Your Taste
    If you like it milder, reduce the cayenne pepper. For extra heat, add a touch more or include a fresh chili when blending.

    2. Add Sweetness (Optional)
    For a sweeter BBQ sauce, you can stir in:
    1–2 tablespoons of maple syrup, honey, or brown Swerve.

    3. Storage Tips
    Store in a glass jar in the refrigerator.
    Lasts for up to 2 weeks.

    4. Use it on Everything
    This sauce pairs beautifully with:
    Grilled chicken, jackfruit, tofu, ribs, roasted vegetables, pulled pork, or even sandwiches.

    5. Blend for Extra Smoothness
    Blending gives it a glossy, smooth texture—but feel free to leave it chunky if preferred.
  • FAQ – Homemade Barbecue Sauce
    1. Is this barbecue sauce vegan?
    Yes! All ingredients are plant-based. Just make sure any optional sweetener you add (like honey) fits your dietary needs.

    2. Can I use apple cider vinegar instead of white vinegar?
    Absolutely. It adds a bit more natural sweetness and depth of flavor. It’s a great substitute.

    3. How spicy is it?
    Mild to medium. The ½ teaspoon of cayenne adds a little kick, but it’s not overpowering. Adjust to taste.

    4. Can I make this sauce ahead of time?
    Yes! It tastes even better after sitting overnight, giving the flavors time to meld. Store in an airtight container in the fridge.

    5. Can I freeze it?
    Yes, freeze in small portions (ice cube trays work great) and thaw as needed.

Tags:

Diabetes