Wednesday, June 24, 2015

#WCW What's Cookin' Wednesday; Healthy and Fresh BBQ Sauce!

This week's #WCW What's Cookin' Wednesday is a fun spin on your summer BBQ's!

It’s BBQ season! How about trying something new this summer? Instead of slathering your meat  with refined oils, high fructose corn syrup, preservatives, and unnecessary sugars, make you own healthy, nutrient rich sauce! 

One of my favorite ingredients is blackstrap molasses. I LOVE this stuff and cook with it often. My Mother-in Law called me the other day to ask my opinion of it.  Her workout class instructor recommended that she take a tablespoon a day. Yes, my amazing, 80 year old Mother –in –law has a workout instructor …what’s your excuse for not working out!? Huh!? Ok, sorry…ANYWAYYY… Blackstrap molasses is created when sugar cane is boiled down three times. It is lower in sugar than other types of molasses, because each boiling of the sugar cane removes more sugar. It is one of the few sweeteners containing vitamins and minerals.  White sugar, brown sugar and honey provide almost no vitamin or mineral content, but blackstrap molasses contains iron, calcium, copper, manganese, magnesium, potassium and B6!! 
Here are 2 great homemade healthy bbq sauce recipes to try. You can always make a couple batches and freeze some-just make sure it’s completely cooled before you freeze it. And don’t defrost, set your container in a bowl of warm water to thaw. A friend of mine puts hers into ice cube trays and then just pops out a few here and there when needed! 
  • 2 tablespoons butter 
  • 24 ounces strained tomatoes
  • 7 ounces tomato paste
  • 1/2 cup apple cider vinegar (if you want it tangy-make it 1 cup)
  • 1/3 cup blackstrap molasses (if you want it sweet add an additional 1/3 cup of pure honey)
  • 1/3 cup coconut aminos (you can find this at any grocery store, it’s a healthier substitute for soy sauce)
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 tablespoon chili powder
  • 1 teaspoon salt
  • 1 teaspoon pepper (if you want it spicy add 1 or 2 more teaspoons!)
Melt the butter in a large saucepan. Add all the ingredients and whisk together. Let it simmer on low for 5 minutes, stirring occasionally. Remove from heat and use right away, or put it in a jar and use within a week-remember, there are no yucky preservatives! 

I made THIS sauce last night-hubby helped remove the cherry pits-bonus points for him! 
Ten O’clock at night, precious time in the kitchen with your partner, Homemade BBQ Sauce
  • 2 cups dark sweet cherries (fresh or frozen & defrosted, pits removed)
  • 2 tablespoons  apple cider vinegar 
  • 1 tablespoon coconut aminos 
  • 1 teaspoon onion powder
  • 1 to 2 tablespoons maple syrup 
  • 1 tablespoon blackstrap molasses 
  • ½ teaspoon dried mustard
  • 1 garlic clove
  • 1 teaspoon ginger
  • ½ teaspoon black pepper
  • ½ teaspoon sea salt
  • 1/4 to 1/2 teaspoon chipotle powder (depending on how spicy you want it!) 

Blend ingredients together in a blender or food processor. EASY! DELICIOUS! REAL FOOD!! 

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