BBQ Sauce – No sugar added

A few weeks ago, I mentioned my participation in a “No Processed Sugar” Challenge being hosted by Mind Your Bees and Trees.   Basically, making the effort to eliminated processed sugar is good for your health and drives you toward more mindful eating, and that’s the kind of thing I like!

But.

It’s really tough.  Unfortunately, the U.S. food industry is practically brimming with processed sugars as they’re ingredients in everything from cookies and cakes to crackers, salad dressings and even some lunch meats. Here’s where the mindful eating part comes in:  when you’re trying to avoid processed sugar, making common food items from scratch becomes more practical!  The Gentleman and I are food lovers, so in order to keep our taste buds happy I’ve spent a lot of time in my kitchen going back to basic, flavorful ingredients for our meals.  The result has been amazing – most of my from-scratch recipes have tasted better than the store-bought version (shocking, I know).

I thought I’d share a few of the better recipes here on NTD for those of you also doing the challenge.  Up first is this yummy tomato-based BBQ sauce that we ate with some slow roasted pulled-pork.* YUM.

BBQ Sauce – No Sugar Added**

1 6 oz can of tomato paste
1 tomato paste can + 2 Tbsp water
1 1/2 tsp honey
1 tsp hot sauce (Texas Pete has no added sugar)
1/4 tsp liquid smoke
1/4 tsp. garlic powder
1/2 tsp cumin
1/2 tsp dried oregano leaves
1 tsp sea salt
Black pepper to taste

Combine all ingredients and whisk together until smooth.

 

*Yes, I know I’m from the more eastern end of NC and shouldn’t be eating anything tomato-based on my pork.  Sue me.

**Some of the ingredients (like tomato paste) list sugar in the nutrition information, but not in the ingredients.  This is because tomatoes contain natural sugars.  Look for a tomato paste that does not include sugar as part of the list of ingredients.

Sucketti for Dinner

Here’s a recent “conversation” (in quotes because we were actually chatting online) I had with a friend about blogging:

*  *  *

Me:  I’m just not feeling it anymore.  I bore myself with the things I write and since I like everyone else am inherently enamored with myself, this stuff must really be boring.

Pal:  Well, the stuff you’re writing isn’t your voice.

Me:  Whaddya mean?  I’ve written every word on that blog RIGHT FROM MY HEART.

Pal:  That right there is what I mean.  You never say things like “right from my heart”. Your blogging personality is Mythical Sarah.  You’d have more fun if you wrote like Real Sarah.

Me:  But Real Sarah is sorta full of it and often offensive.

Pal:  And we love her anyway.

*  *  *

[Deep Breath]

And so I’m going to start writing this blog like Real Sarah.  What better way for people to Notice the Dirt in my life than to blog with my full-of-it and often-offensive voice ringing clear and true?

Let’s start with THIS dirt.  While typing this post, I’m supposed to be cooking spaghetti for dinner.  The Gentleman and I are spaghetti-a-holics.  I can my own spaghetti sauce each year, combine it with a trade secret mixture of Italian sausage, ground turkey (so we can pretend it’s healthy) and ground beef and serve it with WAY too much Parmesan cheese.

Tonight I put the meats in the pan, turned the burner on and….blogged.  Do you know what happens to ground meats when you don’t break them up as they cook?  A gigantic hamburger happens.  And gigantic hamburgers + sauce + noodles means a Sucketti dinner.

I’ve been serving you readers Sucketti too.  I’m going to start making sure I stir the pot, let the grease spatter and maybe even accidentally fling a gross-looking piece of raw meat out of the pan from time to time.

Here’s my Spaghetti Sauce Recipe (no processed sugar!) just so this post is worthwhile to you somehow:

 Spaghetti Sauce

1 medium yellow onion, diced
2 cloves garlic, minced
2 Tbsp. olive oil
1/2 green bell pepper, diced
1 zucchini, sliced
1 cup Baby Bella mushrooms, chopped
1 29 oz can crushed tomatoes*
1 29 oz can tomato sauce*
4-6 fresh basil leaves, chopped
2 tsp. fresh oregano leaves chopped
1 tsp sea salt
2 tsp fresh ground pepper
1/2 tsp honey
1/3 lb lean ground turkey
1/3 lb lean ground beef
1/3 lb hot Italian sausage

In a large pot heat olive oil, onions, garlic and bell pepper for about 5 minutes.  Stir in zucchini and mushrooms and continue to cook 3-5 additional minutes.  Add tomato sauce, crushed tomatoes, basil, oregano, salt, pepper and honey.  Bring to a simmer and cook 15 minutes – 1 hour.

While sauce simmers, brown meats in a large skillet.  Stir in 1/2 of the tomato sauce (the tomato sauce part of the recipe makes two meals’ worth).  Serve over spaghetti pasta.

*Hunt’s brand as well as several others make tomato sauce and crushed tomatoes with no added sugar