With barbecue season upon us, here is a recipe for a generally healthy barbecue sauce that goes well with many different meats, whether grilled or prepared in the kitchen.
So many of the barbecue sauces on the market include high fructose corn syrup, and none include the dose of vitamin A and other nutrients contributed by squash here. This time of the year, the best source of the squash will be in the freezer section.
Feel free to alter this to meet your family's tastes, increasing or decreasing the mustard, perhaps even adding some liquid smoke if that is something you favor. Garlic, more or less onion, maybe some cayenne or other source of heat--lots of ways to make this your own. The recipe makes a generous amount that keeps well in the refrigerator, if you have any left after your next cook out.
Mustardy Barbecue Sauce
2 c diced onion (1 large)
1/3 to 1/2 c diced bell pepper
1/4 to 1/3 c water
8 oz butternut squash puree
1/4 to 1/3 c yellow mustard
1 T cider vinegar
2 T Worcestershire sauce
app 1 1/2 c ketchup
1/3 c brown sugar
1 T molasses
salt, black pepper to taste
1. Sauté the onions in a small amount of oil. After about five minutes, add the bell pepper and continue sauteing until the onions are translucent and slightly browned.
2. Add remaining ingredients and simmer for about 20 to 30 minutes, until the desired consistency has been reached and the flavors have had an opportunity to blend.
3. After about ten minutes, taste and adjust seasonings as needed.
Recipe can be doubled if desired.