Paleo BBQ Sauce

Memorial Day Weekend beckons for a good barbecue.

I'm a big BBQ fan.  Pretty much any food on a grill gets a thumbs up from my book.  My faves? Salmon, chicken and beef.  However, it's not as easy to pair these proteins with a marinade or sauce that is gut friendly.

So I made my own barbecue sauce.

My favorite thing about my barbecue sauce is one of the key ingredients: organic red palm oil

I recently got introduced to this super food.  I was actually pretty baffled that I had never heard of it before or used it.  This oil has the highest amounts of Vitamins A and E of any plant-based oil.  Its dark red color comes from carotenes, like alpha-carotene and beta-carotene nutrients that provide colors to fruits and vegetables.  In addition, red palm oil contains at least ten other carotenes, including the antioxidants tocopherols and tocotrienols (Vitamin E).  It's a great cooking oil and is very stable for medium heat cooking temperatures.

So what exactly is red palm oil good for then?  For one, it is great for heart, skin, and neurological health.  Secondly, the tocotrienols it contains offer a protective role in cellular aging, atherosclerosis, cancer, arthritis and Alzheimer's disease.  It is also rich in medium chain triglycerides, which mobilize body fat stores, increase metabolism and are a great source of energy.

So time to get your barbecue on with my new favorite barbecue sauce.  Just a little bit of tang and spice for ya! :o)

Paleo BBQ Sauce

2 tbsp organic red palm oil
1/2 large vidalia onion, diced
1 organic red delicious apple, peeled, cored and grated
1/4 cup organic honey
1/3 cup Bragg's apple cider vinegar
1 1/2 tbsp fish sauce
1 tbsp ginger (spice or grated fresh)
1 tbsp garlic (spice or 1 clove crushed)
1 tspn cinnamon
1 tspn ground turmeric
pinch of himilayan sea salt
pinch of black pepper

First, heat the palm oil on medium heat in a saucepan, adding the diced onion and sautéing for 10 to 12 minutes.  Add the remaining ingredients to the saucepan, bringing heat to a boil before then reducing to low to maintain a summer.  Keep at a simmer for 12 to 15 minutes.  Then remove from the heat and let cool for 2 minutes before adding to a blender.  Puree for 30 seconds and then serve or can! Enjoy!




  1. I love BBQ especially if it has the tasty and super delicious BBQ Sauce.


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