Summer is officially here and what better way to celebrate than with outdoor barbecue parties, especially when there’s a delicious homemade sweet & smoky prune BBQ sauce involved!
Homemade marinades and sauces are the secret to outstanding barbecue meals. Despite the convenience of the store-bought stuff, most bottles are loaded with sugar–or its nasty cousin, high-fructose corn syrup–rancid oils, preservatives, natural flavours, colours, etc. You can check out this blog post to learn more about the ingredients I like to avoid on food labels.
Luckily, it’s super easy to make your very own sauce at home using wholesome ingredients you probably already have in the pantry! Today, I’m sharing with you this sweet & smoky prune BBQ sauce, which makes the perfect accompaniment to your summer meals. It goes superbly with meats and fish, as well as vegan protein sources like veggie burgers, grain or legume-based patties, tofu, tempeh, and even grilled vegetables.
What sets it apart?
The base is caramelized onion and garlic, which are the two building blocks of flavor. It also includes tomato paste, vinegar, paprika, pepper, cinnamon, and blackstrap molasses for sweet-spicy-smoky notes. But, I would say the magical ingredient here is California prunes, which are naturally sweet and add a rich flavour and texture to the sauce.
California prunes are impressively high in nutrients! They contain numerous vitamins and minerals like calcium, potassium, iron, retinol, and vitamin K, in addition to fiber and antioxidants. Prunes are also known for improving several health conditions, including constipation and osteoporosis. In fact, the Board has released exciting and surprising research on CA prunes and bone health, showing that a serving of about 5 prunes a day helps slow bone loss in postmenopausal women. In addition to helping support healthy bones, prunes help support heart and digestive health. Moreover, thanks to their low glycemic index and high dietary fiber, they help manage weight and balance blood sugar levels.
Why cap off your burger with sugar-laden sauces or ketchup when you can pile patties high with this naturally sweet and smoky prune BBQ sauce and tons of rainbow vegetables? Not only does it taste waaay better, but it takes you less than 30 minutes to prepare from start to finish. Plus you’ll get enough sauce to fill up a jar that lasts you up to 2 weeks in the fridge. Ever since I made it a few days ago, I’ve enjoyed it slathered on these beetroot & black bean burgers (as pictured here), as marinade and topping over grilled wild salmon, and also as a dipping sauce for baked sweet potatoes. Needless to say, they’ve all been amazing!
Have you tried making your own BBQ sauce before? If not, I hope this recipe changes your mind and helps you get started! If you do try it, be sure to leave a comment below or tag me on your photos @nutriholist #nutriholist on Instagram and Facebook. Enjoy! #EatCAprunes #prunes4bones
https://www.californiadriedplums.org/
Sweet & Smoky Prune BBQ Sauce
Yields ~1.5 cups
Ingredients
- 1 teaspoon coconut oil
- 1 small onion, chopped {See Note}
- 3 garlic cloves, grated
- 2 tablespoons tomato paste
- 1 cup water
- 1/2 teaspoon cinnamon
- 1 teaspoon paprika
- Pinch of sea salt, black pepper, and chili flakes
- 8 California Prunes
- 2 tablespoons apple cider vinegar
- 1 tablespoon blackstrap molasses
Directions
- Melt coconut oil in a small pan over medium-low heat. Add onions, cover, and cook for about 7 minutes until soft and golden. Add the garlic–with a dash of water if needed–and cook for one more minute
- Stir in the tomato paste, water, and spices and cook for another 2 minutes
- Pour the mix into a blender; add the California prunes, apple cider vinegar, and blackstrap molasses and blend until smooth. Enjoy with veggie burgers, fries, grilled vegetables, or as a dip!
NOTE: You can simplify this recipe by using onion powder and garlic powder instead of fresh onion and garlic and skip the cooking process. Just add all ingredients to a blender and blend until smooth. You’ll get less intense flavors, but still delicious and a great time-saver when you’re in rush.
* Disclaimer: This is a sponsored post, but all opinions are 100% my own. I would never promote a product that I don’t personally use and love.
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