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Barbecue Sauce
(low glycemic, fewer calories)

Ingredients (as always, as organic as possible)

1 6oz Can Tomato Paste
1 8oz Can Tomato Sauce
1/2 Cup Organic Zero or NOW Foods Erythritol
1/4 Cup Unpasteurized Apple Cider Vinegar
1/2 Cup Water
1 Tablespoon Annie's Organic Worcestershire Sauce
1 teaspoon Dry Mustard
1 teaspoon Cayenne Pepper
Fresh Ground Pepper To Taste
2 Tablespoons Coconut Oil
1/4 Cup Minced Onion
3 Cloves Crushed Garlic


In a medium sauce pan, cook the onion and garlic in the coconut oil until the onion is opaque. Add the rest of the ingredients and simmer, stirring often, for 20 to 30 minutes until thick.

I realize that three ingredients are missing from this recipe that make barbecue sauces so darn tasty, but, they do add calories and increase the glycemic index: butter, brown sugar, and molasses. You can add some butter to this, if you want, but I'd stay away from the two others if you're trying to lose weight. This recipe, as it stands, will not make your blood sugar spike.

A Note on Cayenne Pepper: Few people realize that cayenne pepper can be slightly hot or really hot. Most just purchase something that says Cayenne Pepper in the spice section of their local supermarket. Our local co-op carries two forms, one that is 40,000 Scoville units and another that is 90,000 Scoville units. I prefer the latter. It just gives a nice lift to your metabolism.

I've found links to both forms at Kalyx: 40,000 SU Cayenne Pepper & 90,000 SU Cayenne Pepper.

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