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Healthy BBQ Sauce
Samia

Healthy BBQ Sauce

Healthy BBQ Sauce combines natural ingredients like olive oil, applesauce, molasses, and spices to create a flavourful and nutritious alternative to traditional sauces. It offers a balanced taste of smoky, sweet, and tangy notes while avoiding artificial additives and excess sugar. Easy to prepare and adaptable, this sauce enhances various dishes while supporting a healthier lifestyle. Its wholesome ingredients and rich flavour make it a great choice for anyone seeking a tasty, nourishing condiment.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 2 cups
Course: Condiment / Sauce
Cuisine: American
Calories: 45
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons apple cider vinegar
  • 2 tablespoons tomato paste
  • 1 tablespoon olive oil
  • 1 tablespoon onion powder
  • 2 cloves garlic minced
  • 1 cup pasta tomato puree or tomato sauce
  • 2 tablespoons honey or pure maple syrup
  • 3 tablespoons unsulphured molasses
  • ¼ teaspoon chilli powder or cayenne pepper
  • 1 cup water
  • ½ cup unsweetened applesauce
  • 1 teaspoon yellow mustard
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground black pepper
  • 1 teaspoon liquid smoke
  • 1 teaspoon salt
  • 2 tablespoons Worcestershire sauce

Equipment

  • Medium saucepan
  • Wooden spoon or whisk
  • Measuring spoons and cups
  • Knife and chopping board (for mincing garlic)

Method
 

  1. Warm the olive oil in a medium saucepan over medium heat until it starts to shimmer.
  2. The minced garlic and onion powder, stirring often for 1 to 2 minutes until you can smell the aroma but the garlic hasn’t browned.
  3. Pour in the pasta, unsweetened applesauce, tomato paste, honey (or maple syrup), molasses, apple cider vinegar, Worcestershire sauce, yellow mustard, and liquid smoke. Stir to combine.
  4. Sprinkle in the smoked paprika, black pepper, chilli powder (or cayenne), and salt. Mix everything thoroughly.
  5. Add the water and bring the sauce to a gentle simmer. Lower the heat and let it cook uncovered for about 15 minutes, stirring now and then, until it thickens and the flavours blend.
  6. Taste the sauce and adjust the seasoning add more salt, sweetness, or spice if needed.
  7. Take the pan off the heat and allow the sauce to cool slightly. Transfer it to a jar or airtight container and refrigerate.

Notes

If your pantry lacks passata, blend canned tomatoes or use ketchup but watch sugar content. Adjust simmer time to control consistency, and taste and tweak before cooling.

Nutrition Facts

Calories: 45 kcal | Fat: 1 g | Carbohydrates: 10 g | Sugar: 8 g | Fiber: 1 g