Surviving the 4th of July cookout!!


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America’s Independence day celebrations are typically filled with family, friends, fireworks and lots and lots of delicious BBQ.  Ribs, chicken, dogs, sausage, burgers, roasted vegetables whatever your fancy to sear over those hot coals. Ah just the smell of the grill or smoker will get your mouth to watering. And we can not forget all the glorious side dishes- watermelon, potato salad, baked beans, banana pudding, homemade ice cream, deviled eggs, cakes, cookies pies….oh my!  But what about Uncle Joe’s diabetes or Memaw’s blood pressure?

When most of us are preparing for the big cookout we head to the store for our favorite sauce or rub. BBQ sauces are typically high in sugar and salt- not good for Uncle Joe or Memaw. Rubs too can contain excessive sodium and sugar. Not to fear the cookout is not ruined nor are Uncle Joe and Memaw stuck watching everyone else enjoy while they nibble off the vegetable tray. Read the nutrition labels of your favorite sauce- check the facts- how many carbs(remember carbs equal sugar) are in there? How much sodium? If it’s too much don’t fret we’ve found some oh so tasty alternatives that will have everyone raving.


BBQ dry rub perfect for Chicken or Ribs

4 tablespoons paprika

1 teaspoon kosher salt

2 tablespoons garlic powder

 1 tablespoon onion powder

1 teaspoon each cayenne , dry mustard and pepper

Add 1/2 teaspoon turmeric for chicken

Add 1 or 2 teaspoons brown sugar for a sweeter taste                                                                                                         Mix all ingredients well. Rub onto uncooked meat and let sit for at least one hour. Remember with rubs- less is more!! There is a ton of flavor in the rub that will absorb into the meat. When cooking with a rub the rule of thumb is low and slow to get that falling off the bone tender juiciness we all love.

The Ultimate BBQ Sauce- this stuff goes on anything chicken, beef, pork

  • 1/4 cup tomato paste
  • 1 cup low or no sugar ketchup
  • 2 teaspoons apple cider vinegar
  • 1 teaspoons pure agave syrup (omit if on a strict diabetic diet)
  • 1 1/2 teaspoon onion powder
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon salt
  • 1 teaspoon minced garlic clove
  • 1/2 teaspoon liquid smoke
  • Dash cayenne pepper
  • In a medium sauce pan, combine ingredients in order listed. Bring to a boil, reduce heat and simmer for 5 minutes or so.  Once cooked through, remove from heat and let cool for 5-10 minutes before using. Makes approxiametly 1 cup. The recipe can be doubled or tripled according to need. Store sauce in air tight plastic container in fridge for up to 7 days after preparation

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