If you read any barbecue sauce bottle’s label, it’s pretty horrifying if you’re trying to avoid processed sugar. They are full of high-fructose corn syrup… most have three or four different sugars in them.
While I do like to cook, making my own condiments wasn’t my highest priority. But, who doesn’t love a good barbecue sauce? This one is killer! And so quick to make.
The Renovation: I used olive oil, apple cider vinegar, Bragg’s liquid aminos instead of soy sauce, and maple syrup instead of molasses. If you are vegan or need to be very strict about sugar, omit the Worcestershire sauce. It, like most store-bought condiments, has all the issues described above. But, it’s used in pretty small quantities here and has such unique flavor that I do use it in a few sauces. I have a reduced-sodium Worcestershire sauce recipe (vegan) in my Twenty Terrific Low-Sodium Condiments cookbook.
vegan, gluten-free, reduced-sugar diets
low-sodium or migraine diets
Could this be migraine-friendly?
This recipe is tricky, as it’s from my days before I was diagnosed. Here’s how I might renovate this recipe to be migraine-friendly:
- Onion > sub white parts of a bunch of scallions
- Apple cider vinegar > sub 1 tsp white vinegar
- Worcestershire sauce > omit
- Bragg’s / tamari > omit, could try 2 tbsp coconut aminos once you have tested them
Sugar-free barbecue sauce
- 1 onions small, any color
- 1 tbsp olive oil (extra virgin) organic, extra virgin
- 2 tbsp apple cider vinegar organic
- 1 tbsp Worcestershire sauce (can omit)
- 2 tbsp maple syrup organic
- 5 tbsp Bragg's liquid aminos (or tamari) (gluten-free)
- 1 cup tomato sauce (no salt added)
- Peel and chop the onion.
- Sauté the onion in the oil until golden.
- Add the remaining ingredients and simmer for 10 minutes.
- Puree in a blender until smooth.
- Spray a shallow baking pan, and spread a little sauce in it. Slice a block of extra firm tofu lengthwise into 1/2" slices. Blot the slices with a clean towel. Lay the slices on the sauce and brush the tops with more. Let marinate for 30 minutes.
- Preheat oven to 350/180C/gas mark 4. Bake for 30-40 minutes until the sauce dries on the tofu. Serve with more sauce. Save extra sauce in clean jars or bottles for future use. This is also great on chicken, tempeh, and salmon.
- Pre-cook chicken either by steaming or roasting until nearly cooked (temperature 150F). Baste with sauce and then grill to finish or broil for 10 minutes until chicken is 165F.