Who says grilled food can’t be healthy? In fact, grilling your food and vegetables is more healthy compared to pan frying them. That’s why if you started a healthier lifestyle recently, you should bring out your grill! But the way you cook your food isn’t the only thing you should consider. What you put in your food equally matters!

Try these healthy barbecue sauces and marinades for your meat – they’re so good they’ll soon become your favorite!

Honey Plum Sauce

What you need:

  • 6-7 plums, halved
  • 1 cup ketchup
  • 1/4 cup honey
  • 1/4 cup shallots, chopped
  • 2 1/2 tablespoons red wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste

In a saucepan, mix together plums, ketchup, honey, shallots, red wine vinegar and paprika. Season with salt and pepper. Stir ingredients together and bring to a boil. When boiling, lower the heat and allow to simmer until sauce is thick, about 15-20 minutes.

Transfer mixture to a blender and blend until smooth. Allow to cool for 10 minutes before using or storing. Refrigerate for up to 2 weeks.

Tasty Coffee Barbecue Sauce

What you need:

  • 4 cloves garlic, minced
  • 1 serrano chile, minced
  • 1 1/2 cups chopped onion
  • 1 cup brewed espresso
  • 1 cup ketchup
  • 1/4 cup distilled white vinegar
  • 3 tablespoons unsulfured molasses
  • 1 tablespoon vegetable oil
  • 1 tablespoon unsalted butter
  • 2 teaspoons chile powder
  • 1 teaspoon sugar
  • 1 teaspoon kosher salt
  • 1/4 teaspoon Worcestershire sauce

Melt the butter in a large saucepan over medium-low heat. Add the onions, garlic and serrano chile until tender, about 6-8 minutes. Stir in the espresso, ketchup, white vinegar, molasses, vegetable oil, chile powder, sugar, salt and Worcestershire sauce.

Stir until well-combined and bring to a simmer. Cover and cook for 30 mins over low heat, stirring occasionally. Blend in a blender until smooth. Store in the refrigerator overnight before using.

Cola BBQ Sauce

What you need:

  • 3 cloves garlic, minced
  • 1 small red onion, minced
  • 2 1/4 cups cola (not diet)
  • 1 cup ketchup
  • 1/4 cup honey
  • 1/4 cup apple cider vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons soy sauce
  • 3 teaspoons Sriracha
  • 1 teaspoon dry thyme
  • 1 teaspoon smoked paprika
  • 1 teaspoon black pepper

Heat the olive oil in a pan and saute the onions and garlic until softened. When ready, add the remaining ingredients and simmer for 1 hour over low heat, stirring constantly, until it thickens. Remove from heat and allow to cool before storing in the refrigerator.

Try these 3 healthy barbecue sauces for your next barbecue!

By Papa

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