Who says grilled food can’t be healthy? In fact, grilling food and vegetables is healthier than pan frying. That’s why if you’ve recently started a healthier lifestyle, get your grill out! But how you prepare your food isn’t the only thing to consider. What you put in your food is just as important!
Try these healthy barbecue sauces and marinades for your meat – they’re so good they’ll soon become your favorite!
Honey plum sauce
What you need:
- 6-7 plums, halved
- 1 cup of ketchup
- 1/4 cup honey
- 1/4 cup shallots, chopped
- 2 1/2 tablespoons red wine vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon smoked paprika
- salt and pepper to taste
Combine the prunes, ketchup, honey, shallots, red wine vinegar and paprika in a saucepan. Season with salt and pepper. Mix ingredients together and bring to a boil. While cooking, reduce the heat and simmer until the sauce thickens, about 15-20 minutes.
Transfer the mixture to a blender and blend until smooth. Allow to cool for 10 minutes before use or storage. Store in the refrigerator for up to 2 weeks.
Delicious coffee barbecue sauce
What you need:
- 4 garlic cloves, chopped
- 1 serrano chilli, chopped
- 1 1/2 cups chopped onion
- 1 cup of brewed espresso
- 1 cup of ketchup
- 1/4 cup distilled white vinegar
- 3 tablespoons unsulphured molasses
- 1 tablespoon vegetable oil
- 1 tablespoon unsalted butter
- 2 teaspoons chilli powder
- 1 teaspoon of sugar
- 1 teaspoon kosher salt
- 1/4 teaspoon Worcestershire sauce
Melt the butter in a large saucepan over medium heat. Add the onions, garlic, and serrano chilli until tender, about 6-8 minutes. Stir in espresso, ketchup, white vinegar, molasses, vegetable oil, chili powder, sugar, salt, and Worcestershire sauce.
Stir until well combined and bring to a simmer. Cover and simmer over low heat for 30 minutes, stirring occasionally. Blend in a blender until smooth. Store in the fridge overnight before use.
Cola Barbecue Sauce
What you need:
- 3 garlic cloves, chopped
- 1 small red onion, chopped
- 2 1/4 cups Coke (not diet)
- 1 cup of ketchup
- 1/4 cup honey
- 1/4 cup apple cider vinegar
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 3 teaspoons Sriracha
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon of black pepper
Heat the olive oil in a pan and sauté the onions and garlic until soft. When ready, add the remaining ingredients and simmer over low heat, stirring constantly, until thickened, 1 hour. Remove from the heat and let cool before storing in the fridge.
Try these 3 healthy barbecue sauces for your next barbecue!
Thanks to Adrian T. Cheng
