Tasty BBQ Sauce for Diabetics…and others who want to eat healthy!

I stopped for gas yesterday. There, at the register, next to the Red Bull, chewing tobacco and Slim Jims were two kinds of BBQ sauce.  The second ingredient in both was high fructose corn syrup.

The bastard child of sugar is everywhere, making it difficult to maintain some control over what we put in our bodies to stay healthy. Here’s a sauce recipe that not only tastes great and is easy to prepare, it has zero added sugar.

Diabetic Barbecue Sauce
Serves 6ish

1 small onion, minced
1, 8oz can tomato sauce, organic if possible, salt-and sugar free
2C water
1/4C wine vinegar, red or white
1t salt (optional)
1/4C Worchestershire sauce 
2t paprika
2t chili powder
1t freshly ground black pepper
1/2t cinnamon
1/8t ground or whole cloves*

Combine all ingredients in a saucepan, bring to a full boil. Lower heat, simmer for 20 minutes. Remove from pan, set aside to cool. Package, refrigerate.

* if you’re using a whole clove, make sure you remove it before serving.

Serving size: 1/4C. Calories: 31, calories from fat: 3, satfat: 0  mg, cholesterol: 0 mg, sugar: 3.4g, sodium: 323.1 mg, carbs: 7.4 g.

Note: For those of you who are new to, or struggling with, diabetic foods, here’s some information that will help.

Recipe, courtesy Food.com
Photo, courtesy Suzanne Springer

Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All rights reserved, 2015

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2 thoughts on “Tasty BBQ Sauce for Diabetics…and others who want to eat healthy!

  1. Great recipe. I love to make bbq sauce now since I realized how much sugar was in the commercial ones. I will try your recipe soon. Still trying to find the perfect bbq sauce.

  2. Hi, Chef:

    Scary, isn’t it, how much “stuff” you find in commercial BBQ sauces. This one works well and beef, chicken and pork. Another advantage to the reduced sugar is that it’s alot less likely t burn. Good luck with it.

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