• Brandy L Credeur

Whole food plant based BBQ sauce

I recently broke up with refined sugar again. I wasn't eating much, but it's not the kind of thing I really want in my diet. Refined sugar and gluten were the last "bad" foods in my diet and I am happy to say they've been gone from my life for a month now.

I'm a member of the Produce Section Challenge on Facebook and other members had been posting pictures of delicious barbecue. None of their sauces were compliant with the challenge, so I turned to Google.

This recipe has been slightly adapted from Sweet Simple Vegan.

Sweet and Spicy BBQ Sauce (fat free)


  • 1/2 medium white onion, diced

  • 4 cloves garlic minced

  • 1 (14.5 oz.) can diced fire roasted tomatoes

  • 1/3 cup apple cider vinegar

  • 1/4 cup blackstrap molasses

  • 1/4 cup chopped dates, pitted packed

  • 3/4 cup water

  • 2 tablespoons vegan Worcestershire

  • 2 teaspoons liquid smoke

  • 1-2 tablespoons Frank's hot sauce (or another sugar and oil free hot sauce)

  • 1 teaspoon mild chili powder

  • 1 teaspoon smoked paprika

  • 1/8 teaspoon cayenne pepper

  • Salt and pepper, to taste


  • Water saute garlic and onion, adding more water as needed, until onions have begun to caramelize.

  • Add in fire roasted tomatoes, paprika, and chili powder. Stirring constantly, allow to cook for 3 minutes.

  • Add the remaining ingredients, except the salt and pepper, and allow to come to a boil.

  • Reduce the heat to low, and simmer, covered, for 30 minutes, stirring occasionally.

  • After 30 minutes, remove the pan from the heat and allow it to cool for about 10 minutes.

  • Transfer to high-speed blender and run until smooth.

  • Add salt and pepper to taste and adjust seasonings as desired.


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