Home // Men’s Health Tips // Eat Healthier // How to Make BBQ Sauce Like a Boss

How to Make BBQ Sauce Like a Boss

by | Jun 30, 2015 | Eat Healthier | 0 comments

Reading Time: ( Word Count: )

I’m about to slather a couple chicken breasts with store-bought barbecue sauce when I pause and turn the bottle around. I just finished a post on the “Salty Foods Hall of Shame,” which reminded me just how important it is to check nutritional labels. How much sodium is in the sauce I’m about to use? 350 mg in just two tablespoons! I’d planned to empty half the bottle onto the chicken, so it’s clearly time for Plan B.

Luckily it’s still early this sunny afternoon, so I have time to place an “emergency” call to Matthew Griffiths, a.k.a. Chef Griff. He’s a good friend of mine, a gifted cordon bleu, and the owner of the new Corktown Kitchen just north of the Distillery District in Toronto. Two words: Dine there. You can thank me later.

Chef Griff is inventive and health-conscious, so upon hearing my dilemma he emails me the recipe for his Maple Mango and Sweet Potato Barbecue Sauce. “You had me at maple,” I reply, noting with satisfaction that just one ingredient contains more than a trace of sodium.

Twenty minutes later I return from my beloved corner produce market with everything I need. Then…it begins!

 

Maple Mango and Sweet Potato Barbecue Sauce:

  • Step 1: Slice up 1 pound of sweet potato and 1 pound of sweet red peppers. Roast it all on the barbecue for about 30 minutes, then puree it all in a blender.
  • Step 2: Stir in a can of no-salt-added tomato sauce, 1 cup of maple syrup, and an entire overripe mango, peeled and chopped. Blend.
  • Step 3: In a pan, caramelize 1 chopped onion and 3 gloves of garlic in 2 tablespoons of extra virgin olive oil. Then add 1 cup of red wine vinegar and a quarter cup of low sodium soy sauce. (NB: Soy sauce is one of the saltiest foodstuffs going, but it gives this sauce its tasty tang and is difficult to replace.) Reduce for five minutes. Add the contents of the blender and cook on low for 15 minutes.
  • Step 4: Run the mixture through a strainer, and then put everything back in the pan for another 10 minutes on low.
  • Step 5: Get your healthy barbecue on! Serve the sauce in a Mason jar if you want to look especially hip. You can freeze leftover sauce. If you have any. Which you won’t.

Do you have any healthy barbecue recipes or tips? Hook us up in the comments below. And feel free to share Chef Griff’s secret recipe…

 

bisby-bio-trees

About Adam: Adam Bisby is a Toronto-based freelance writer who has covered health and wellness for publications such as the Globe and Mail, Toronto Star and Canadian Family magazine. He’s married, has two young daughters, and is doing his best to live a healthier life.

Adam Bisby
Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. He’s been covering men’s health for over 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star, and National Post newspapers.

Do You Like This Blog?

As a national charity, we depend on your donations to provide our services to Canadians. Every contribution counts.

Don’t Change Much is a proven health resource inspiring men and their families to live healthier. With reliable information and easy health tips, we know every guy and their family can make small changes that will greatly impact their health.

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

More From

Eat Healthier

Guy’s Guide to Roasting Veggies

A guy walks into a doctor’s office with carrots stuck in both ears and a brussels sprout jammed up against one nostril. "Doc, this is terrible!” he cries. “What's wrong with me?” "First of all,” the doctor replies, “you need to eat more sensibly.”...

You probably know someone with diabetes. Now get to know the disease!

You probably know someone with diabetes. Now get to know the disease!

Who would you say is the greatest Canadian of all time? The CBC TV series “The Greatest Canadian” put Tommy Douglas — aka the “Father of Medicare” — at the top of its 2004 list, just ahead of Terry Fox and Pierre Trudeau. No. 4, however, is a man whose name is less...

Pin It on Pinterest