Low FODMAP Blackberry Maple BBQ Sauce
This Low FODMAP Blackberry Maple BBQ Sauce is a little sweet, but also has complexity from fresh blackberries. Both maple syrup and brown sugar, both low FODMAP sweeteners, are used in this recipe along with Worcestershire sauce, mustard, paprika and both FreeFod Onion Replacer and the Garlic Replacer. These are powders that work very similarly to garlic and onion powder. Heat comes from a little cayenne.
Low FODMAP Serving Size Info: Makes about 2 1/2 cups (600 ml); serving size 1 1/2 tablespoons; approximately 26 servings
Ingredients:
- 1 cup (150 g) fresh blackberries
- ½ cup (120 ml) water
- ½ teaspoon FreeFod Garlic Replacer
- ½ teaspoon FreeFod Onion Replacer
- 1 ¼ cups (340 g) ketchup
- ½ cup (107 g) firmly packed light brown sugar
- ½ cup (120 ml) pure maple syrup
- 1 tablespoon Worcestershire sauce, such as Lea & Perrins
- 2 1/2 teaspoons dry mustard
- 2 teaspoons smoked paprika, or regular paprika
- 1 ½ teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 1/8 teaspoon cayenne
Preparation:
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Place the blackberries in blender carafe. Measure out your water and whisk in the FreeFod Garlic Replacer and FreeFod Onion Replacer until dissolved, then pour into blender. Purée the blackberries and water. Pour the liquified berries through a fine-meshed strainer into a bowl. Press firmly to extract as much liquid as possible. Discard seeds remaining in strainer.
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Pour the berry mixture into a saucepan and whisk in the ketchup, brown sugar, maple syrup, Worcestershire sauce, dry mustard, paprika, salt, pepper and cayenne. Whisk together until combined. Bring to a simmer over low-medium heat and cook for 5 minutes, whisking often. Cool the sauce. BBQ sauce is ready to use, or you may refrigerate it in an airtight container for up to 1 week. Whisk before using.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g).
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
