More than a Sauce
When you read the labels on foods in your supermarket, it’s no surprise that you find plenty of sugar in products like cakes, ice cream, jam, biscuits and soft drink. But it can be downright shocking to see 12 – 15 grams of sugar in bottled pasta sauce or barbecue sauce!
So how much exactly is a gram of sugar? One teaspoon of granulated sugar equals 4 grams of sugar. To put it another way, 16 grams of sugar in a product is equal to about 4 teaspoons of granulated sugar. A typical can of soft drink contains 40g sugar – work that one out!!
In addition to this, commercial BBQ sauce contains an exorbitant amount of salt or sodium too, as well as additives & preservatives. Thankfully, we don’t eat alot of BBQ sauce or tomato sauce (ketchup) at our house. I make my own chutneys & pickles and we tend to use these instead. My motivation for making BBQ sauce was because I have been reading about Mexican Carnitas, which led me to Southern pulled pork recipes which inevitably talked about copious amounts of BBQ sauce! Are you beginning to see how my mind works??!! I tend to go off on a tangent every now & then!! I did work out a great recipe for pulled pork but that’s another post….find it here.
This BBQ sauce recipe is low sugar, I used erythritol & Yacon syrup in mine but you can use sugar and/or honey or treacle. I have used whole fruit also, which has maintained a good fibre content so expect this sauce to be thicker than usual. When fibre is present, it slows the metabolism of sugars so that there isn’t such a blood sugar spike and therefore an insulin secretion.
The best thing about this sauce is you have made it yourself so you know exactly what is in it. No additives or preservatives, no excess salt and certainly no sugar if you desire!!
I based my recipe on the one found here with a few additions.1 teas fennel seeds 1 teas cumin seeds 1 teas mustard seeds 2 dried chillies (or more to taste) 2 cloves garlic
1 brown onion peeled and halved
1 apple few sprigs of thyme & oregano 2 tabs olive oil
4 ripe tomatoes, quartered
4 pitted prunes or dates
75g sugar (I used erythritol)
2 teas paprika (smoked is good!) 1/4 teas cayenne pepper (optional)
2 tabs Worcestershire sauce
1 tab tomato paste
100g apple cider vinegar
2 tabs treacle or honey (I used Yacon syrup)
2 bay leaves 100g apple or orange juice Toast the spice seeds & dried chillies on Varoma temp for 6 minutes, SP slow. Mill the spices for 10 seconds on SP 10. Add the garlic, onion, thyme, oregano and apple and chop for 3 seconds on SP 7. Add the oil and saute on SP 1, Varoma temp for 3 minutes. Add all other ingredients and cook for 30 minutes at 100ºC on speed 1 with MC tilted. Remove bay leaves and blend for 1 minute on speed 9. Pour into hot sterilized jars. Stay tuned for my pulled pork recipe to enjoy this sauce with!!