Get Sauced!

I checked out the barbeque sauce aisle in the grocery store today, and spent some time reading the labels of different brands. Even the ones labeled “Organic” contained lots of added sugar, salt, and other undesirable additives. It’s difficult to find paleo-friendly condiments, but you can make your own in minutes. Use these recipes as a guideline and change or add your own spices and seasonings to the sauces.

North Carolina Style Basting Sauce

Use this vinegar-based sauce for pork. You can marinate a pork shoulder in it, and then put it in your slow cooker. Remove it when done, shred it with a fork and then add some extra sauce and mix it in. Or: marinate pork chops for several hours and put on the grill, basting occasionally. Serve with extra sauce.

1 cup cider vinegar

1 tsp. salt

1/2 teaspoon cayenne pepper

1 teaspoon crushed red pepper flakes

1 tablespoon agave nectar or honey

In a small bowl, combine the vinegar, salt, cayenne pepper, crushed red pepper flakes and agave or honey. Mix well and allow ingredients to blend for about 4 to 8 hours before using.

Sweet Barbeque Sauce

This mixture makes a milder, sweeter sauce that can be used for basting or served to top burgers, like ketchup. It works well on shrimp or a mixed vegetable grill.

1 cup applesauce

1/2 cup tomato sauce

2 tablespoons  tomato paste

2 tablespoons honey or agave nectar

1 teaspoon cider vinegar

6 tablespoons lemon juice

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon ground cinnamon

¼ teaspoon allspice

Mix all ingredients together in a medium pan. Bring mixture to a boil. Remove from heat, and cool completely. Keeps several days in the refrigerator.

Hot and Spicy Barbeque Sauce (My favorite)

Add some zing to your chicken, beef, or pork. I first made this with the chipotle chile pepper, but you can substitute Chipotle Chiles in Adobo Sauce, found in the Mexican section of the grocery store. Be careful: Add a very small amount of the adobo sauce and a small chopped piece of the chipotle pepper; they are extremely hot. Add gradually if you are looking for more heat. Squeeze a lime over the cooked meat to compliment the flavors.

1 tablespoon olive oil

1 large garlic clove, minced

1 teaspoon ground cumin

1 teaspoon ground chipotle chile pepper

(or Chipotle Chiles in Adobo Sauce)

1/3 cup dry red wine

1/2 cup tomato sauce

1 tablespoon tomato paste

1 tablespoon apple cider vinegar

2 tablespoons pure maple syrup

1/8 teaspoon liquid smoke (Optional)

Heat olive oil in heavy medium saucepan over medium heat. Add garlic, cumin, and chipotle chile and stir 1 minute. Add wine and simmer 2 minutes more. Stir in remaining ingredients and simmer 2 minutes longer. You can prepare this two days ahead. It will keep well in the refrigerator for several days. Great as a dip for sweet potato fries!

Sweet Potato Fries

1 sweet potato, peeled and cut into 1/4" - 1/2” fries

garlic powder

cayenne pepper

sea salt

olive oil

Heat oven to 425 degrees. Put sweet potato pieces into a Ziploc bag. Add a tablespoon of olive oil and shake to combine. Sprinkle with a little of the garlic powder, cayenne pepper and sea salt. Pour out onto a baking sheet. Roast for about 20 minutes, turning occasionally until just tender and lightly browned.