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Better Than Bottled BBQ...

Fireworks, American flags, family... and BBQ come together to make the 4th of July such a celebration! This summer, instead of the refined sugar-laden BBQ sauce that sparks unstable blood sugars, here is a healthier version from my new Cook 2 Flourish Cookbook. This way, you can have your BBQ and eat it too!

Barbecue Sauce - SWEET

Makes 1¼ cup

To make ½ cup Ketchup:

1 (8 ounce) can tomato puree OR sauce

¼ teaspoon garlic powder

¼ teaspoon onion granules

¼ teaspoon Nature’s Sunshine® sea salt

1 teaspoon lemon juice

2 Tablespoons coconut sugar OR raw honey

The rest of the ingredients:

½ cup tomato puree OR sauce

½ Tablespoon butter

½ Tablespoon Bragg® liquid aminos

1 Tablespoon Barbecue Seasoning - SWEET (see below)

2 Tablespoons apple flavored vinegar*

2 Tablespoons molasses

2 Tablespoons lemon juice

¼ cup coconut sugar

½ teaspoon smoked paprika

¼ teaspoon garlic powder

¼ teaspoon smoked or mesquite sea salt (some health food stores carry this sea salt)

Dash cayenne pepper


  1. Combine all the ingredients for the ketchup in a small saucepan over medium heat. Bring to a boil, stirring constantly. Let boil for 2 minutes while stirring.

  2. Reduce heat to low-simmer and cover just slightly with a piece of foil or parchment paper so that steam can escape. Let simmer for 20 minutes.

  3. Uncover and stir. Reduce heat to low while adding in all the rest of the ingredients in order given. Bring heat back up to medium and stir constantly for 10 minutes.

  4. Pour into a glass serving bowl. Serve immediately or refrigerate until ready to use.

*Tip: If you don’t have apple flavored vinegar, you could substitute a balsamic vinegar or apple cider vinegar.

Barbecue Seasoning - Sweet

Makes 1/3 cup

1 ½ Tablespoon smoked paprika

½ Tablespoon ground cumin

½ Tablespoon garlic powder

1 Tablespoon coconut sugar

1 teaspoon onion granules

½ teaspoon ground coriander

½ teaspoon Nature’s Sunshine® sea salt

Dash cinnamon


  1. Combine all the spices together in a bowl and stir well. Pour into a spice container.

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