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  • Writer's pictureDr. Kristen Mitteness

Homemade BBQ Sauce

Sauces can be game changers when it comes to transitioning into a real food diet. Many people get bored with the same foods or find the food bland. Spices and sauces are a great way to turn your meals up a notch. Here's my favorite BBQ sauce recipe. I add it to a roast in the slow cooker for delicious pulled pork.


1 small can (6 ounces) of tomato paste (I have also used tomato sauce and it seems to work just fine)

3 T coconut oil, lard, butter or ghee

1 T honey

1/4 c onions, chopped

2 cloves of garlic

1 tsp cinnamon

1 tsp salt

1 tsp black pepper

1/2 tsp cloves

Throw it all in a blender, food processor or magic bullet and run until smooth.

I picked up a pork shoulder roast at Crampton's last week and put it in the slow cooker with the BBQ sauce and a few spoonfuls of decaf coffee. I set it on low for 8 hours. I forgot about it, so luckily slow cooker meals are somewhat forgiving. My meals have been consisting of sauteed veggies (above features garlic, onions, red pepper, sweet potatoes and mushrooms), bacon, Frank's Hot Sauce and pulled BBQ pork. Easy and delicious. One skillet meals for the win!

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