Hey guys! It might surprise you that one of my most popular blog posts over the years was a recipe for BBQ sauce I did when I was hard core on the low sugar thing. It is a fun recipe and lots of people have tried it and liked it.
My friend invited me to a handmade item co-op tomorrow where we swap items that we have made by hand. Can be anything from soap to jam to cheese. I love making jam but didn’t feel up to it this week and they didn’t want sweets (was going to do chocolate covered strawberries!).
I just couldn’t take on a bit project like making jam this week so I thought long and hard about what I could make because I don’t sew or knit or do a handicraft I could swap. The best thing I could come up with is to make a spice rub. I looked at some recipes and came up with something I liked. It’s a little sweet and spicy and would be great on pork, poultry and fish.
I also found these jars on amazon with blackboard stickers and I just think they are darn cute.
Here’s the recipe
Rachel’s BBQ Rub
1/2 c paprika
1/2 c brown sugar
2 tbsp chili powder
2 tsp cayenne pepper
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp parsley flakes
1 tbsp salt
1 tbsp black pepper
Pretty simple just mix everything together and put in jar. The paprika and brown sugar will clump up. If you don’t like spice than omit or only 1 tsp of cayenne pepper. If you want it sweeter add more brown sugar. It seemed like every batch I made I added a little more of one thing, a little less of another so it just depends.
It was so fun hearing people’s changes and success with the BBQ sauce recipe so I’d love to hear it on this as well. Please share!
I love sauces. One of the hardest things about sticking to a low GI diet is that most produced sauces/dressings are high in added sugar. In addition, most not only have sugar but have high fructose corn syrup which is like concentrated sugar. This left me with dry, boring food. 😦
Lately I’ve been experimenting a lot in the kitchen and trying to come up with recipes that are low GI and taste good. I’ve had 2 less than stellar successes but today I think I scored. ( I tried to make enchiladas with my own enchilada sauce and they were such a disappointment.).
I have made my own barbeque sauce! BBQ sauce is usually loaded with sugar, molasses and honey. Especially my favorite, Kansas city style, which is a dark, rich sauce. Now I made this sauce with agave but you could use coconut syrup or brown rice syrup or yacon- whatever low GI sweetener floats your boat. I don’t think stevia would work as well in this recipe because it isn’t a liquid syrup but you can try it! I am also not a fan of splenda. Its not natural like the stevia or agave plants and to me it has a chemical aftertaste.
One thing you have to remember is that any sweetener is just that a sweetener but some are absorbed less quickly and converted into glucose. Its kind of like the difference between whole grains and white flour. They are both grains but one is absorbed more quickly than the other. Our bodies are designed to taste sweet, salty, sour, bitter, and unami, and I believe it is important that any diet for it to be a realistic lifestyle change must incorporate all of these taste buds. They are there. They aren’t going away. Doing a sugar fast may be helpful to change habits and lessen cravings but unless you cut out your tongue you will always want sweet.
So, my goal is to find ways to satisfy my taste buds without raising my blood sugar levels (and its working I haven’t had a high reading in a year). I try (sometimes unsuccessfully) to take regular dishes and lower the simple carbs and substitute/reduce the sugar in them. (Any recipes you have in this regard I’d love!).
My sister and a friend are coming over tonight and she suggested we make this soda pop crockpot pork I’ve made in the past. At first I thought, no way! If there was ever a dish loaded with sugar this is it. In addition to 2 cans regular cola an average recipe has 1 cup or more of highly sweetened bbq sauce and an additional 1/2 cup of brown sugar.
One of the things I admire about people like Elana Amsterdam is she hasn’t let her celiac disease stop her from eating anything. She finds a way to make cupcakes, cookies, crackers, pies all within her food restrictions (she also uses agave and explains why). Amy Medling is another good example. Her menus are so full and rich and yet completely PCOS/Low GI friendly.
I think an attitude of looking at food limitations as a fun challenge, not as a burden, is very commendable. Sometimes I feel like all I get is one more thing I can’t eat each day (especially during the sugar fast, someone told me I couldn’t eat sugar free gum and I about lost it. I couldn’t take all the no’s anymore!).
Never to be undone by a challenge I decided to go for it. The pork is brewing in the crockpot right now but I have a feeling it will be delicious. I used oogave cola soda . This soda uses agave instead of high fructose corn syrup or sugar. Again, its not about it being a non-sweetener because it is but it is a better choice.
So, then I added a cup of my awesome homemade bbq sauce. Even if the pork doesn’t turn out it was worth it just for this recipe I invented. (And remember you are using just a little bit of sauce. The recipe makes over 4-6 cups. (I didn’t measure the final amount but it was a lot).
Homemade Low GI BBQ Sauce
1 large can tomato sauce (or pureed tomatoes in a blender and strained)
1/2 cup of water
1/2 c balsamic vinegar (doesn’t have to be the fancy stuff. I used some I got from the dollar store! Save the good stuff for bread or strawberries. I think you could also use apple cider vinegar which has some health benefits but it wouldn’t give you the dark KC BBQ look.)
1/3 c agave (can add a little more depending on taste)
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp mustard powder
1 tbsp chilli powder
1/4 tsp cayenne
1/2 tsp salt
1 tbsp yellow mustard
2 dashes of liquid smoke (start small and can add more because it packs a punch)
1/4 c Worcestershire sauce (this does contain hfc and sugar but it is such a small amount for a large quantity of sauce that I wouldn’t worry about it. If anyone knows of a Worcestershire sauce that doesn’t have added sugars let me know. )
Mix all together with a whisk until it boils and then quickly turn to med low and let simmer for 45 minutes. Then bottle and store in your fridge.
I’m really excited about this recipe. I think it will be great on hot dogs instead of ketchup (and I do intend on making my own Low GI ketchup) or with sweet potato fries. With roasted chicken it would be delicious, or on ribs it would be fabulous. There is tons of potential. Hurray!
Let me know what you think and if you alter the recipe in any way. I will post a photo of the pork tonight.
“It is a far, far better barbecue that I have now, than I have ever had before” – Charles Dickens, A Tale of Two Cities
“It is better to have burnt and lost, then never to have barbecued at all” – William Shakespeare
(Just a little joke!)
Here is the pork
The pork is a 5 lb pork shoulder rubbed with salt and pepper. Then you put it in the crockpot with an onion sliced up, 2 cans oogave cola and a cup of Low GI BBQ. Let cook on low for 6 hours. Then drain most of marinade, shred pork and add another cup of sauce, heat on high for 1-2 hours.
The pork was tender and full of flavor. I really liked it.