Simple, Sweet and Spicy BBQ Sauce

Days are getting warmer and the nights are getting shorter… this can only mean one thing – SUMMER TIME!

Yes indeed… Memorial Day is a few short days away. And in addition to being a time where Americans honor those active military who gave their lives defending our freedom… Memorial Day also signifies the start of summer!

With loads of backyard BBQs, parties and picnics that are sure to be scheduled on this festive weekend – it feels like a great time to share my semi-home made BBQ sauce.

Here are a few notes to keep in mind:

  • Quality ingredients will create a quality flavors. Look for minimally processed options without artificial flavors, colors, sweeteners or high fructose corn syrup
  • I’ve used organic free range boneless skinless chicken breast, but this recipe is great on any proteins – including tofu!!
  • Use this same recipe for sloppy joes – substitute with 2 lbs ground turkey, grass feed beef or crumbled tofu. Sauté the meet and add cooked sauce
  • This is good to serve immediately or refrigerate and server later

Sweet & Spicy BBQ

1 TBLS Coconut oil
½ chopped onion
1 TBL Oregano
2 tsp Red pepper flakes (omit if you prefer no spice)
1 tsp salt
2 cups organic ketchup
¼ cup molasses
¼ cup honey mustard
½ cup Braggs Apple Cider Vinegar

Heat oil in medium sauce pan over medium-high heat. Add onions and sauté till translucent (4-6minutes). Add oregano, red pepper flakes and salt and sauté 1 minute longer. Add remaining ingredients and bring to a low boil. Reduce heat to a low and cook for 15 minute. Remove from heat and server, or relegate for later use.

Chicken Skewers

2 lbs organic, free range chicken
8 bamboo skewers

Soak skewers on cookie sheet with water.

Cut chicken into uniform (or as close as you can get it) 1 inch wide strips. After all chicken is cut into strips, begin putting them on skewers allowing space for chicken to cook through.

Coat chicken with sauce and place on grill or in an oven set to 450degree broiler. Cook 6 – 8 minutes then flip, add more sauce and cook for 6 – 8 minutes longer.


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