Wild Blueberry BBQ Sauce

If you live in the south, then you know how important a good BBQ sauce is. Well friends, this is BBQ sauce perfection! The addition of wild blueberries adds a subtle sweetness, that’s balanced by the tang of tomatoes, a little heat, with a pinch of cayenne, and a bit of smokiness with liquid smoke and smoked paprika. This recipe is also extremely easy to make. Simply puree the blueberries and tomato sauce together first, then add everything to your sauce pan and simmer! It’s ready in minutes.

Why add blueberries?

Many store-bought BBQ sauces and marinades are high in added sugar. Consequently, added sugar can creep in when we’re regularly using store-bought sauces. This easily increases our daily caloric intake beyond our energy needs, potentially leading to weight gain and increased risk of chronic disease, such as heart disease and diabetes. Using wild blueberries and just a touch of honey in this recipe, dramatically reduces the added sugar compared to store-bought sauces. So, this sauce is naturally sweet, but not so sweet that it’s overpowering.

What are the health benefits of blueberries?

Using blueberries in this recipe also provides a nutritional boost versus traditional BBQ sauce. Rich in antioxidants, fiber, and vitamins and minerals, blueberries are nutritional powerhouses that promote good health! Here are a few reasons why we should regularly eat blueberries:

High Nutrient Density - Blueberries are packed with nutrients, but are low in calories. In our quest to eat healthier, this is the holy grail! One cup of blueberries contains 4g of fiber, 24% of our daily vitamin C, 36% of our daily vitamin K and 24% of our daily manganese. Women should aim for 25g of fiber, so one cup of blueberries provides 16% of our daily fiber needs (36g of fiber for men, 11% of needs)!

Rich in Antioxidants - Blueberries may be the highest in antioxidants out of all the common fruits and vegetables we eat in the United States. Antioxidants are found mainly in plant-based foods and help protect our cells from oxidative damage, which is extremely important as we age. Anthocyanins, are a class of antioxidants that are responsible for the deep color and many of the health benefits of blueberries. Wild blueberries contain an even higher concentration of antioxidants.

Lower Risk of Type 2 Diabetes - Research has shown that the antioxidants in blueberries may beneficially effect our insulin levels and glucose metabolism. In fact, in a 2020 study, a randomized controlled trial, in which men with type 2 diabetes were assigned to eat one cup of blueberries (freeze dried) per day, or a placebo of similar appearance for eight weeks, the blueberry group had a significantly lower A1C than the placebo group at the study’s end. A1C is a longer-term measure of blood sugar control and significant reductions in A1C help improve diabetes complications and lower overall diabetes risk.

Reduced Risk of Heart Disease - Blueberries, and all berries, are rich in fiber, particularly soluble fiber, which helps reduce the amount of cholesterol absorbed by the body. The antioxidants in blueberries have also been strongly linked to reduced oxidized LDL cholesterol, among obese adults who ate a half cup of blueberries daily. In addition, the Nurses Health Study also found that women with the highest intake of anthocyanins had a 32% lower risk of heart attack, compared to those with the lowest intake.

Improved Brain Function and Memory - Blueberries may actually affect the areas of the brain that are central for intelligence, and protect aging neurons with improved cell signaling. In one longitudinal study which followed over 16,000 older adults found that higher intake of blueberries and strawberries were associated with delays in mental aging by 2.5 years,

The bottom line is regularly eating blueberries promotes good health in so many ways! Making this BBQ sauce is such an easy, flavorful and healthier way to include blueberries and reap these many benefits. Make this sauce for your Memorial Day BBQ or any day of the year and use it on meat, beans, plant-based burgers, pizza or any way you use BBQ sauce! It’s that good!

Wild Blueberry BBQ Sauce

Prep Time: 2 mins |   Make time:  15 mins   |   Total time: 17 mins

Serves: 24

INGREDIENTS

• 1-15oz can tomato sauce

• 2 cup wild blueberries, frozen (I used Wyman’s)

• 1/2 cup apple cider vinegar

• 1 Tbs honey

• 1/4 cup tomato paste

• 1/4 cup molasses

• 3 Tbs Worcestershire

• 2 tsp liquid smoke

• 1 tsp smoked paprika

• 1 tsp garlic powder

• Black pepper

• 1/2 tsp Sea salt

• 1 pinch cayenne

DIRECTIONS

Prep

1. Combine the tomato sauce with frozen blueberries in a high speed blender and blend until smooth. Add the ingredients to a medium sauce pan.

Make

1. Add the blended tomato sauce, blueberry mixture to a medium sauce pan. Then add the remaining ingredients to the pan.

2. Cook over medium-high heat until the sauce reaches a simmer. Reduce heat to medium-low and simmer (uncovered) for 10-15 minutes, or until the sauce has slightly thickened.

3. Use the sauce immediately or store in the refrigerator in a sealed container for one week.

4. Note, to make this recipe vegan, use maple syrup or agave, instead of honey, and purchase a vegan Worcestershire, like Annies.

Recipe adapted from Gimme Some Oven

Nutrition Info (per serving)

47 calories (9 from fat), 0.2g total fat, 11g carbohydrate, 1g dietary fiber, 1g protein

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