Do I smell BBQ?

Isn't the smell of BBQ the best?! I love a good BBQ. Good food, good company, sun and wind in my hair. Thinking about it makes me smile. Since it's almost time for the Fourth of July, I thought I'd share a simple BBQ Sauce recipe with you.

Unfortunately, when it comes to store-bought sauces, they are FULL of the S-word. S-U-G-A-R. Yup, it sucks.

If you are prediabetic or diabetic, sugar content is always a concern. My recipe has some sugar in it in the form of maple syrup and molasses, but it is a far cry from what you find at the supermarket. It also includes many spices, for example cinnamon, which helps to regulate blood sugar levels. This sauce has been tested by myself, many of my clients, and my husband and his buddies, and got the stamp of approval. It is also super-simple to make. So check it out!

Cleaned Up BBQ Sauce
6 servings

1/2 cup Tomato paste
1 cup Water
1/4-1/3 cup Maple syrup
2 Tbsp Molasses (omit if you don’t have it)
3 Tbsp Apple cider vinegar
1/2 tsp Cinnamon
1 Tbsp Cumin
2 tsps Paprika
1 tsp Onion powder
1 tsp Garlic powder
1 tsp Black pepper
1 tsp Salt
1/2 tsp Ground mustard
1/4 tsp Cayenne pepper

In a saucepan over medium-high heat, stir together all ingredients and bring to a boil. Reduce heat and let simmer for 20 minutes, stirring occasionally.

Transfer to a jar and let cool. Enjoy!

If you’re not BBQ-ing, try it as a marinade with my shredded chicken.

NOTES:
Serving Size - A 6-serving recipe yields about 1.5 cups of sauce.
Thinner Sauce - Add water (1 tbsp at a time) until desired consistency reached.
Likes it Spicy - Add chili powder.
Storage - Refrigerate in a mason jar up to 7 days. If freezing, leave about 1-inch of head space from the top.
Use it As - Dipping sauce or as a marinade.

Let me know what you think. I’m sure you’ll like it as much as I do. If you need help with clean recipes to get your prediabetes under control, download my free food swap guide here. After that I will continue to send you recipes that are delicious and nutritious.