Nutritarian BBQ Sauce

Nutritarian BBQ sauce no oil no sugar no salt Dr Fuhrman Plan 6 week eat to live program PBS specialSauces just make life yummier!  But when you’re on a no-salt, no-sugar, no-oil nutritarian diet it is completely daunting to find any sauces that will “work” at your local grocery store.

Enter this easy nutritarian BBQ sauce recipe that you can make with your high-speed blender and a little bit of time on the stove!

So, what’s the problem with store-bought BBQ sauce?

Well, sugar, salt, and more sugar.

That’s right, BBQ sauce has a lot of sugar–you know, the straight-up white, processed sugar (that is going to kill you early and Dr. Fuhrman recommends you avoid at all costs)!

My favorite Trader Joe’s Bold & Smoky Kansas City BBQ sauce has “sugar” listed as it’s second ingredient, followed by molasses.

According to Wikipedia, molasses is a by-product of the refining of sugarcane or sugar beets into sugar.  That’s even more, you guessed it, sugar.

So, yeah… there’s a whole lotta sugar going on in store-bought BBQ sauce–just grab yours right now and check it out!

There’s also salt.

Just 2 tablespoons of my old favorite BBQ sauce has 420 mg of sodium–that’s almost half of Dr. Fuhrman’s 1,000 mg recommended intake.

Okay, so now you definitely know that you need to stay away from store-bought BBQ sauce…

Are you ready to make all your nutritarian BBQ sauce dreams come true?

Sugar free SOS diet Nutritarian BBQ Sauce recipe Dr fuhrman Eat to Live Program no salt no oil no sugar added vegan gluten free recipe 6 week eat to live planAfter struggling through my first 6 weeks on Dr. Fuhrman’s Eat to Live nutritarian plan, I’ve learned that making your own sauces, dips and condiments makes a huge psychological difference and sets you up to be a veggie-eating machine!

You’re going to eat more of the good stuff if you take a little bit of time to make your own sauces.

This BBQ sauce is prefect to slather over tofu or cauliflower and bake in the oven, grilled veggie kabobs for those summer cookouts to come or drizzled over your favorite beans for some extra flavor!

So, how do you get that sweet BBQ sauce flavor without using sugar or molasses?

Two things: jelly & dates.

I used Trader Joe’s organic Superfruits Spread:

The flavor of this jelly is insane!  Cherries, grape, blueberries and pomegranate make for a bold, deep taste.

If you don’t have a Trader Joe’s around just look for a fruit-juice-sweetened jelly.  That just means no “sugar” listed in the ingredients.

Your jelly along with some super-quick-to-whip-up date puree is going to give you that sweet flavor you’re accustomed to in your BBQ sauce!

Nutritarian plan Dr Fuhrman 6 week eat to live program recipes PBS specialSo, I get it, people like different kinds of BBQ sauce.

I’m going to do my best to explain how this BBQ tastes and which ingredients are supplying which flavors–you know, should you feel the need to modify!

The flavor of this nutritarian BBQ sauce is:

  • bold
  • bright
  • slightly sweet
  • smoky
  • slightly spicy

The base of the sauce is tomato puree–I used the organic canned variety.

Date puree is added to supply some sweetness.  Then the fruit-sweetened jelly is added for more sweetness, color and texture.

Apple cider and Dijon mustard brighten up the sauce and balance out the tomato flavor.

Finally, spices deliver that smokiness and traditional BBQ flavor you’re looking for.

Feel free to adjust the flavors as you see fit! I like to add extra apple cider vinegar for brightness and extra paprika for heat!

Nutritarian BBQ sauce recipe pic
4.5 from 2 votes
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Nutritarian BBQ Sauce

A no-processed-sugar, oil-free BBQ sauce that is perfect for following Dr. Fuhrman's Eat to Live plan!

Author Kristen | Hello Nutritarian

Ingredients

  • 2 cups tomato puree
  • 1/2 cup date puree (see detials below)
  • 1/3 cup + 2 tbsp fruit juice-sweetened jelly (no sugar)
  • 1 1/2 tbsp Dijon mustard
  • 3 tbsp apple cider vinegar
  • 2 1/2 tsp paprika
  • 1 tsp onion powder
  • 1 tsp corriander
  • 1/2 tsp garlic powder

For the date puree:

  • 2 cups Medjool dates, pitted
  • 2 cups water

Instructions

  1. Make the date puree first by combining dates and water is high-speed blender and puree until smooth.  Reserve 1/2 cup for BBQ sauce and store the rest in an air-tight container in the refrigerator for up to 10 days. 

  2. Combine all ingredients in a small sauce pot using a whisk.

  3. Cook on medium-low heat for 10 to 12 minutes.

  4. Store your BBQ for up to 2 weeks in the refrigerator. 

Recipe Notes

Use on tofu or veggies and bake in the oven. Pour over your favorite beans for extra flavor.


Please leave a comment if you give this BBQ recipe a try, I love getting your feedback!

Let’s live better together!

xo, Kristen

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Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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Comments

  1. Kathleen

    Tomato purée is that tomato sauce or tomato paste or something completely different? I was just thinking about trying to make bar b q baked beans! I love all your recipe ideas.
    Thanks

    Reply
    1. Kristen

      Hi Kathleen!

      So, yes tomato puree is it’s own “thing.” I saw it listed in my favorite Trader Joe’s brand BBQ sauce, so I thought I would start there!

      I think you could absolutely substitute tomato paste mixed with some water! I’m not sure about tomato sauce’s texture, puree seems a bit thicker.

      Hope you give it a try!

      xo, Kristen

      Reply
  2. Mary

    Just found your website. Interesting information. I am sure that I would like this recipe but to me, you have replaced “sugar” with other sugars in the dates and the jelly. I have been off sugar for 5 months and any time there is a sweetener of any kind in a food, I can taste it and usually won’t finish it. It’s amazing how little time it takes to change your taste buds. Still working on salt, though! This sauce would work for those who are looking to replace refined sugar with a more “natural” sugar. Thanks for your blog.

    Reply
    1. Kristen

      Hi Mary!

      So glad you found the site!

      Wow, that is very impressive that you have no sugar of any kind!! I have followed Dr. Fuhrman’s nutritarian guidelines for the last 3+ years and he advocates fruit consumption because of the many phytochemicals found in fruit, especially berries!

      As far as dates are concerned you might want to take a look at this video that covers a 2009 Israeli study on date consumption. Here’s the transcript:

      “Dates are whole foods, but, by weight, are 80% pure sugar. Just to put that in perspective, Froot Loops are only 40% sugar. Half the sugar content of dates—and has fruit-shaped marshmallows—so it’s got to be healthy. Straight frosting? Only 60% sugar. Jelly beans? Only 70% sugar. Dates: 80%.

      Yes, dates have fiber; they have phytonutrients. But the concern about consuming high-sugar foods is that they can raise our blood sugar, raise our triglycerides, oxidatively stress our bodies, and make us fat. So, last year, Israeli scientists took a bunch of people, stuffed them full of dates for a month, and measured what happened.

      Are dates bad for us? Do the sugar and fiber kind of cancel each other out? Or are dates good for us?

      Dates are fantastic. No adverse effects on blood sugar or weight, and beneficial improvements in triglycerides and antioxidant stress levels. Check out the title of this review: “Possible…best food…?” Concluding that “dates may be considered as an almost ideal food.”

      Reply
  3. Victoria Soledad

    Hi Kristen, I just made a small batch of your BBQ sauce and it tastes better than store bought, hands down. I did not have the fruit spread and I improvised with some of the ingredients I had in my pantry and fridge. In place of the fruit spread, I used frozen blueberries. My sauce is more of a deep purple, but it tastes amazing. I can’t wait to try your actual recipe though. So glad you shared this, along with your entire website. You have helped me more than you’ll ever know in my ETL journey. Thanks Kristen!

    Reply
    1. Kristen | Hello Nutritarian Post author

      Hi Victoria!

      Thank you so much for taking the time to leave a review and comment!

      I love how you improvised with blueberries–I’m sure it was delicious!

      It means me so much to hear that you’re finding the site helpful in your nutritarian journey!

      xo, Kristen

      Reply
  4. Errin

    Hi Kristen, thank you for creating this blog. I’m finding so many tasty whole food recipes with complicated flavors that go beyond Dr. Fuhrman’s very basic recipes in Eat to Live. I made this barbecue sauce, and I saw the comment about adding frozen blueberries, so I did that, too since I didn’t have jam. In addition to the blueberries I blended in some prunes as well. I used smoked paprika because for me it’s not bbq if it’s not smoky! The sauce turned out very piquant, but the smoke still wasn’t deep enough so I added 1/4 teaspoon Wright’s Hickory Liquid Smoke. That made it just right, and it took care of my Smoky Barbecue craving! I’m going to eat some for supper with tofu and broccoli, maybe a bit of baked potato. I gave the as-is recipe 4 stars because of the lack of smoke but with the added smoke I would give it 5! Cheers!

    Reply
    1. Kristen | Hello Nutritarian Post author

      So wonderful to meet you Errin!

      Oh I love what you added to the recipe–I totally agree that liquid smoke would totally round it out (I need to experiment with that for sure!).

      I can’t thank you enough for taking the time to leave a recipe review and such a thoughtful and helpful comment!!

      xo, Kristen

      Reply

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