Barbecue Breakthrough!

Ribs, for the most part, are blubbery. Mild chicken wings? Ick. Naked chicken on the grill is … well, it’s just plain chicken. However, with a little magic sauce made with molasses, ketchup, salt and vinegar – BHAM!

Barbecue sauce has been off limits lately, because of our Insulin Reactive status. We were nervous to taste that sweet, savory goodness and fall back in love. That is, until we brought out the spices and began some extensive experimentation.

With a little research, patience and ingenuity, we have created a sauce that is everything you want in a traditional barbecue sauce: a little heat, a little tang, and lots of smokey, thick, amazingness.

These 4 ingredients (above) are the key. No Salt Added tomato paste: Choose a brand you like, but make sure it has no added sodium. Colgin Liquid Smoke: This one is important. Mom always had a bottle of Liquid Smoke in the cupboard, right next to the yellow bottle of Kitchen Bouquet. (Remember that one?) Some of the ingredients in certain brands of liquid smoke are controversial. Choose a natural brand like Colgin, which can be found at Whole Foods and other natural markets. Bragg cider vinegar is a personal favorite, and then, pick your favorite brand of Worcestershire sauce. (Editor’s note: Lea & Perrins now makes a reduced-sodium variety.)

Add the water last. Blend with an immersion blender or a whisk. Simmer for about 30-40 minutes until it’s thick again, and all the flavors are combined.

We enjoyed ours with homemade baked chicken tenders and dipped into the sauce with each bite. It was delicious! Nutrition figures are at the bottom of the recipe. You’ll be amazed!

Barbecue Breakthrough Sauce

Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 4 servings
Calories: 43kcal
Molasses and sugar are off the menu, and BBQ sauce was too, until we discovered a way to make it without processed sugar!
Print Recipe


  • 7 ounces no-salt added tomato paste
  • ¼ cup cider vinegar
  • 1 Tbsp reduced sodium Worcestershire Sauce
  • 2 tsp Natural Hickory Liquid Smoke flavoring by Colgin
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¼ tsp cayenne pepper
  • ½ tsp chili powder
  • 12 oz water
  • 2 Tbsp organic, clear honey


  • Measure all ingredients in a non-reactive saucepan. Mix well.
  • Bring to a gentle boil, turn down heat, and simmer, covered, for 30 minutes.


We’re usually not brand-specific, but we like Colgin’s liquid smoke because it has no additives or preservatives. Use this sauce with anything from chicken tenders to roast pork.


Serving: 4Tbsp | Calories: 43kcal | Carbohydrates: 10g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 29mg | Potassium: 38mg | Fiber: 1g | Sugar: 9g | Vitamin A: 372IU | Calcium: 3mg | Iron: 1mg

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