AuthorStacy SaundersCategoryDifficultyBeginner

A sweet and savory BBQ sauce

Yields about 2 cups of BBQ sauce

Yields1 Serving
Prep Time10 minsCook Time30 minsTotal Time40 mins

 ½ cup blackstrap molasses*
 ½ cup brown sugar, not packed
 ⅓ cup butternut squash, cooked & pureed (or you can use pumpkin)
 5 oz (about 10 TB) grape jelly
 5 oz (about 10 TB) blackberry jam
 1 ½ tsp minced garlic
 2 tsp onion powder
 1 tsp minced dried onion (or 1 TB fresh white onion)
 1 ½ tsp salt
 ⅛ tsp ground cloves
Histamine Level: 1
 Rated a 1 due to the garlic & dried onion. Omit garlic and substitute fresh onion for level 0.
 *molasses is not on the SIGHI list. MastCell360 lists it as a low histamine sweetener, although they recommend using very small amounts of sugar as it raises blood sugar which can cause inflammation. That being said, this sauce is basically all sugar 😆

1

Place all ingredients in a blender. Blend on high for 1-2 min, scraping the edges as needed.

Instant Pot Version
2

Pour liquid into the instant pot. Close the lid and the sealing valve. Cook on high for 6 minutes. Let the pressure naturally release. Open the lid.

3

Scrape the edges of the pot and stir the BBQ sauce. It should be a bit thicker and will continue to thicken as it cools. Pour into serving size containers and freeze. To thaw set on the counter or warm in the microwave for 5 sec.

Stovetop version
4

Pour liquid into a medium size saucepan. Simmer over med-low heat for 30 min. It should be a bit thicker and will continue to thicken as it cools. Pour into serving size containers and freeze. To thaw set on the counter or warm in the microwave for 5 sec.

You guys, isn't it amazing that we can still have BBQ sauce without tomatoes or vinegar?! I'm so thankful for the lady who came up with this recipe- it only needed a few adjustments to make it completely low histamine. Finding sauces that are low histamine has been one of my goals over the last two years because prior to this diet I was a huge fan of sauces, like I always slathered all meat with sauce. So when I find one that works I get super excited about it! Although I have learned to appreciate things plain, I still prefer sauce. Now to find some way to make hot sauce without hot peppers...If any of you have ideas about that please comment or message me on Instagram 🙂

I like eating this with chicken or steak. I keep it in an ice cube tray in my freezer and just scoop out the amount I want whenever I need it with a meal. It tastes delicious with a honey bbq chicken recipe that I'm going to post soon. 

Have a great time grilling with this BBQ sauce!

Recipe adapted from : Robots Don't Wear Makeup-Allergy friendly bbq sauce 

Mast Cell 360 article that mentions molasses

Ingredients

 ½ cup blackstrap molasses*
 ½ cup brown sugar, not packed
 ⅓ cup butternut squash, cooked & pureed (or you can use pumpkin)
 5 oz (about 10 TB) grape jelly
 5 oz (about 10 TB) blackberry jam
 1 ½ tsp minced garlic
 2 tsp onion powder
 1 tsp minced dried onion (or 1 TB fresh white onion)
 1 ½ tsp salt
 ⅛ tsp ground cloves
Histamine Level: 1
 Rated a 1 due to the garlic & dried onion. Omit garlic and substitute fresh onion for level 0.
 *molasses is not on the SIGHI list. MastCell360 lists it as a low histamine sweetener, although they recommend using very small amounts of sugar as it raises blood sugar which can cause inflammation. That being said, this sauce is basically all sugar 😆
Low histamine BBQ sauce- nightshade free, gf, df
IngredientsDirections
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