A healthy twist on your favorite BBQ condiments

If you’ve been looking for healthier, homemade versions of your favorite condiments then you’ve come to the right place. Grilling can be a very healthy way to cook the foods you love, but often times the condiments are loaded with sugar and salt. Try these healthier versions of your favorite condiments to guarantee your summer cookout is healthy and delicious.

Homemade Ketchup (from Diabetes Forecast)
Makes: 9 servings
Serving Size: 2 Tbsp
Prep Time: 15 minutes

1 can (6 oz) no-salt-added tomato paste
1/3 cup apple cider vinegar
1/3 cup water
2 Tbsp very finely minced onion
1 garlic clove, finely minced
1 tsp salt
¼ tsp allspice
¼ tsp freshly ground black pepper
1/8 tsp ground gloves

Combine all of the ingredients in a food processor until smooth. Spoon into a container with a lid and refrigerate. Will keep for 7 days.

Per serving: Calories 20, Fat 0 g, Carbohydrate 4 g (Fiber 1 g, Sugars 2 g), Cholesterol 0 mg, Sodium 280 mg, Protein 1 g

BBQ Sauce (from Diabetes Forecast)
Makes: 16 servings
Serving Size: 2 Tbsp
Prep Time: 10 minutes
Cooking Time: 40 minutes

2 tsp olive oil
1 small onion, finely minced
2 garlic cloves, finely minced
1 can (6 oz) no –salt-added tomato paste
½ cup apple cider vinegar
½ cup water
¼ cup Homemade Ketchup (above)
3 Tbsp coarse mustard
1 Tbsp Worcestershire sauce
1 tsp smoked paprika
1 tsp liquid smoke
Pinch cinnamon
Hot sauce to taste, optional

In a large skillet, heat the oil over medium heat. Add the onion and garlic, and sauté for 3-4 minutes. Add the remaining ingredients and bring to a boil, uncovered. Lower the heat and simmer for 30 minutes. Spoon into a container with a lid and store in the refrigerator for up to 7 days.
 
Per serving: Calories 30, Fat 1 g (Sat. Fat 0.1 g), Carbohydrate 4 g (Fiber 1 g, Sugars 2 g), Cholesterol 0 mg, Sodium 100 mg, Protein 1 g
 
Tartar Sauce with Greek Yogurt (from Spark People)
Makes: 9 servings
Serving Size: 2 Tbsp
Prep Time: 10 minutes

1 cup fat-free Greek yogurt
Fresh lemon juice (about 1 wedge worth or to taste)
3 Tbsp sweet pickle relish
¼ Tbsp Old Bay Seasoning (or to taste)
Mix all ingredients together in a sealable plastic or glass container. Let sit for at least an hour so flavors blend.

Per serving: Calories 21, Fat 0 g, Carbohydrate 2.8 g (Fiber 0.1 g, Sugars 1 g), Cholesterol 2 mg, Sodium 85 mg, Protein 3 g

Looking to try something new? Give these sauces a try:

Photo credit: Chiot’s Run

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