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Barbecue Sauce
(low glycemic, fewer calories)
Ingredients (as always, as organic as possible)
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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