Tomato-less BBQ Sauce - Phase 2 Favorite & Metabolism Revolution

I originally wrote this recipe for use in Phase 2 of Fast Metabolism Diet (by Haylie Pomroy), but realized that people everywhere can use this. Super easy to make, it keeps a while in the fridge, and you can customize it to your taste. You wont miss the tomato!


Tomato-less BBQ Sauce

2 bell peppers, any color
1 large onion, halved

Roast these on the grill, or in a 475 degree oven until charred and soft. Let cool.

Remove the seeds from the pepper, and put the pepper an onion in a blender. Add to it:
2-3 garlic cloves
1/2 tsp salt
1 tsp black pepper
3 T vinegar or lime juice
2 T chili powder
2 tsp paprika
2 T hot sauce- your favorite
3-4 T xylitol or coconut sugar*
1/4 - 1/2 cup water


Blend until smooth. Use as you would any other BBQ Sauce.

For those on FMD, this is technically all phase. 

*coconut sugar is only p4 for FMD


25 comments:

  1. Best BBQ sauce...Zero guilt in having as much as you want ;)

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  2. I wonder if this would taste anything like ketchup without the chili powder?

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    1. I dont think it will taste like ketchup but would be a good alternative for that. Maybe make some jicama fries in p2, and use that as a dip, along with a bunless turkey burger...?

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  3. Fantastic blog you have here. You’ll discover me looking at your stuff often. Saved! bbq catering

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  4. Carolyn, THANK YOU! I made this today and can't wait to use it in several different recipes. I am finally learning to branch out with my FMD options and I know this will be a staple for both me (on FMD) and my family (not on FMD). Looking forward to trying your other recipes in the future. :). Charlie

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  5. I wanna make the phase 2 chili, how many cups does this make?

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    1. It's really impossible to say, it depends on the size of the peppers and onions, and how thick you make it.

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  6. Just made...it's delicious...will be a game changer for P2-my struggle!...Thank you so much Carolyn..next up-your bread/torillas!!

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  7. Does this taste strongly of peppers? I don't like peppers but I'm wondering if the other flavors cover them enough for me to enjoy this! I've been searching for phase 2 sauces!

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    1. No, not at all.
      I have the Sauces cookbook that has p2 ideas
      My jerk sauce also can be made p2

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  8. HI Carolyn,

    Can your sauce be frozen? If not, how long will it last in the fridge?

    Roxanne

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    1. I'm not sure about freezing it. I rarely freeze anything. I've kept it a couple of weeks in the fridge but honestly, most times, we use it all at one time

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  9. Any idea as to how long the veggies need to roast in oven? Trying to decide if I make tonite or tomorrrow. Thanks!

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    1. It really depends on the size of the veggies. I would check them after 20 minutes or so

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  10. Carolyn, is there a different sweetener option you have tried? maybe stevia. i have a doggie I almost killed with xylitol. not allowed in my house anymore

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    1. I have not tried Stevia with this. Truvia may work. Monk Fruit is also approved but I've not used it

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  11. Carolyn, Have you ever adapted this as "pasta" sauce? Do you think this is doable? What would your suggestions be?

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  12. Caroline - what vinegar do you use with this? White or apple cider? Sounds yummy!

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    1. I never use white vinegar for cooking because it's made from corn. I only clean with it. You can use any other vinegar you want.
      Carolyn

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  13. Thanks! Glad I haven't used white vinegar!

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  14. Carolyn, this is Brenda knight and I am in the process of making this...I have my peppers and onions roasted but I have a question...do you now take the peel off the peppers after roasting them and before adding them to blender or just throw it all in there? thanks...and as you know, I enjoy your recipes tremendously...

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  15. Hi Carolyn, I am a fellow food blogger and found your blog through starting FMD and now MR. Great recipes!!! Just made your bean truffles. Out of this world!! I was wondering, is there a way you could install a print button to your recipes, please? Thanks. Greetings from Colorado. Kirsten

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    1. Never mind. Just found it!! :)

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