Homemade BBQ Sauce

It seems to me that more and more people are becoming corn sensitive.  And corn is in everything.  It is a sneaky additive that can wreak havoc on your body.  I get asked about safe BBQ sauces, ketchup, Worcestershire sauces and other tomato based products often.  Since we are corn free I have a few recipe in my repertoire.  For people new to corn issues, here is a little info...

Sidenote:  Skip if you just want the recipe LOL

Sneaky words for corn:                                                                           

Natural flavoring

Fructose

Dextrose

Glucose

Invert Sugars

Dextrin

Maltodextrin

MSG

HFCS (high fructose corn syrup) now also known as "corn sugar" to throw us off its nasty trail

Citric acid 

Maize

Any MANY more 

 Symptoms of corn consumption and sensitivity:

Headache/Migraines

Depression

Eczema

Stomach bloating, upset

Weight gain or loss

Anger or aggression

Asthma

and more....

While Fructose is natural in fruit and other products, it is in higher ratio of fructose to glucose in corn sweeteners.  Fructose heads straight to our livers.  It then start lipogenesis, which in my understanding, is when we produce cholesterol and triglycerides, aka "fatty liver."  Your body then begins to rapidly absorb glucose which does what? triggers spikes in (you guessed it) insulin (which is BAD!)  The corn industry and recently taken time and money to advertise how safe and wonderful corn sweeteners are.  Have you seen the TV ads?  A basic fact is that it is cheaper then cane sugar due to government subsidies.  A basic fact is that it is found in highly processed food that has little or no nutritional qualities.  I did a bit of digging around online and there are numerous studies either way.  But the ones supporting corn sweeteners and saying how safe it is are often paid for by the corn industry its self or the government (who subsides it).  Huh.  As for my family, we are mostly corn free (except some organic popcorn about once a month for me~shh.) and we are going to stay that way, allergies or no.

 We love BBQ sauce for ribs and so many other goodies, however, one of the first ingredients in most store sauces is HFCS.  Not only is HFCS bad for you, but who needs that much sugar?  I came up with a recipe for BBQ sauce that fit my family's food restrictions.  We just love it.  Hope you do too!

BBQ Sauce

1/4 cup chopped onions (saute them in coconut oil)

1 cup ketchup (make sure there isn't any citric acid or HFCS) or tomato paste with extra sweetener

1 TBSP drippings (from your cooked pork or omit)

1 TBSP Worcestershire sauce (click for a homemade corn free version)
2 TBSP apple cider vinegar
1/4 cup fresh squeezed lemon (again, use fresh to avoid corn)
2 TBSP Brown sugar or coconut sugar or molasses
1/2 tsp. salt
1/4 tsp. paprika
1 tsp. pepper
1 tsp. dry mustard powder

optional:
1/4 tsp ground ginger
1/2 tsp cumin
1 tsp. coriander

Notes: 
There is no fancy way to make this, saute the onions, add in the other ingredients and simmer for 10-15 minutes, stirring occasionally so it doesn't adhere to the bottom of the pan.

Like it sweeter?  Add some honey or extra molasses. 
Like it spicier? Add some dried red pepper flakes or chili powder
Like garlic?  Add it.

I always use Frontier, Trader Joe's or McCormick spices.  They are gluten free.