BBQ sauce (Vinegary, Carolina style)

Because hard healthy condiments are hard to find!.

BBQ sauce is a pantry staple for many—savory, tangy, a little sweet, and perfect for brushing on meat, tossing into pulled dishes, or dipping roasted veggies. But most store-bought BBQ sauces come with a list of hidden ingredients that do more harm than good—especially if you're mindful of your gut health, blood sugar, or hormone balance.

Let’s talk about a better way: this clean, homemade Carolina-style BBQ sauce, made with whole-food ingredients, free of gluten, corn syrup, white sugar, and synthetic additives. It’s rich, tangy, lightly sweet, and loaded with real flavor—exactly what BBQ sauce should be.

Why Homemade BBQ Sauce Matters for Your Health? Your hormones, gut, and energy levels are affected by what you eat—and sauces are often overlooked sources of inflammation. Many bottled BBQ sauces contain:

• High fructose corn syrup – disrupts insulin signaling and fuels inflammation.

• Artificial flavors or colorants – stress the liver and gut barrier.

• Preservatives – interfere with detox pathways and gut microbiome.

• Gluten – hidden in thickeners or flavorings, contributing to bloating or autoimmunity.

• Refined sugar – spikes blood sugar and puts extra pressure on insulin balance.

By making your own BBQ sauce, you control what goes in—and what stays out. What Makes This Carolina-Inspired BBQ Sauce Clean & Functional? This sauce is more than just tasty—it’s smart:

• Organic tomato sauce + organic ketchup for rich base flavor without hidden additives

• Coconut sugar, date molasses, and pomegranate molasses for a deep, natural sweetness with minerals and antioxidants

• Apple cider vinegar for gut-supporting acidity and blood sugar balance

• Fish sauce + tamarind paste for umami depth without soy

• Spices like smoked paprika, garlic, mustard, cinnamon, and chili flakes for warmth, flavor, and anti-inflammatory benefits

This vinegar-forward sauce is rooted in Carolina BBQ traditions, but it’s made clean for today’s conscious cook.

RECIPE

Ingredients

• one cup organic tomato sauce

• one cup ketchup (organic, no gluten, no corn syrup)

• 2/3 cup brown coconut sugar

• 1/4 cup date molasses

• 1/4 cup pomegranate molasses

• 2/3 cup apple cider vinegar

• 1 Tbsp fish sauce

• 1 Tbsp tamarind paste

• 1 tsp smoked paprika

• 1 tsp pink Himalayan salt

• 1/2 tsp black ground pepper

• 1/2 tsp onion powder

• 1/2 tsp garlic powder

• 1/2 tsp chili flakes

• 1/2 tsp mustard powder

• 1/4 tsp cinnamon powder

Instructions

1. Combine ingredients: Add all ingredients to a large saucepan and whisk until smooth.

2. Cook the sauce: Place over medium heat and bring to a gentle boil, stirring frequently. Once it boils, reduce the heat and let it simmer uncovered for 20 minutes, stirring occasionally to prevent sticking.

3. Cool and store: Remove from heat and allow to cool completely. The sauce will thicken as it cools.

4. Store properly: Transfer to an airtight glass jar or container and refrigerate for up to 3 weeks. You can also freeze portions for longer storage.

How to Use It

• Brush over chicken, ribs, or beef before roasting or grilling

• Stir into pulled meats for sandwiches or wraps

• Use as a dipping sauce for sweet potato fries or roasted veggies

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana