Full Proof Your BBQ Sauce PLUS! Two #KBBody Approved Recipes

Barbecue sauce, rubs and marinades are easy, healthy ways to ensure flavorful, juicy results without adding a lot of fat or calories. However, do not mistake all BBQ sauces as healthy options.

While spices are a low calorie and healthy way to flavor foods, many ketchups and especially BBQ sauces are hiding high amounts of sugar.


Full Proof Your BBQ:

  • Check the label
  • Shop for low sodium options
  • All natural
  • No added sugar
  • Look at the sugar labels and then portion size, just because it says 7 grams of sugar doesn’t mean its for the full bottle- multiply that by the serving size- that is the true amount of sugar in the entire bottle
  • DO NOT forget that most chefs use the entire bottle (or more) for a BBQ plate of ribs, steak or chicken
  • Unlike meats, fish is typically marinated in lemon and oil (far less sugar)
  • When in doubt, make your own BBQ sauce (we have two recipes below)
  • OR use rub!


Woman Slicing Apples

KB BBQ Sauce

Stir in all ingredients into a sauce pan,  mix and stir, bringing to a boil, then leave to simmer for 45 minutes, or until thick to taste.  


1 cup, organic ketchup
1 cup water
1/2 cup apple cider vinegar
5 tablespoons stevia or monks sugar, yes (BUT watch calories) brown sugar and agave are also okay
1/2 tablespoon fresh ground black pepper
1/2 tablespoon onion powder
1/2 tablespoon ground mustard
1 tablespoon lemon juice
1 tablespoon Worcestershire sauce
KB Spicy BBQ Sauce: 

Stir in all ingredients into a sauce pan, combine the first 7 ingredients first, mix and stir and then combine the rest of the ingredients. Mix and stir, bringing to a boil, then leave to simmer for 45 minutes, or until thick to taste.   


1 tablespoons olive oil 
6 cloves garlic, smashed
2 tablespoons tomato paste (low sugar, all natural, low sodium and organic) 
1  tablespoon chili powder
1 tablespoon paprika
1 teaspoon crushed red pepper
1/4 teaspoon ground allspice seasoning
1/2  cup of organic ketchup
2 cups water
1/2 cup cider vinegar
1 tps cup dark molasses
1/4 cup of Stevia (other options include Monks sugar, or if using Agave watch the calories)
1 tablespoon sea salt
1 tablespoon low sodium soy sauce
1 tablespoon Worcestershire sauce
2 teaspoons English-style dried mustard
1 teaspoon freshly ground black pepper
1 bay leaf

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