BBQ Sauce

[Mama Mangia]

BBQ Sauce

1 T unsalted butter
1/4 C no salt added ketchup
1/2 C cider vinegar
1/3 C dark molasses
2 T sugar large dash paprika
large dash Tabasco sauce
8 oz can peaches, drained
1/2 t dry mustard
1 t liquid hickory smoke
1 t homemade chili powder
1 habanero, minced

Combine all ingredients in a small saucepan. Bring to a boil, reduce heat, cover and simmer 25 minutes. Remove from heat and let cool slightly. Pour into blender and liquify
Total sodium content = 139 mg

[jpshaw]

Will try this but will probably substitute the NSA "No Salt Added" ketsup for NSA tomato sauce. I haven't been able to find the lower sodium ketsup in my area at all.

[Mama Mangia]

I found this and wondered if it would help at all -

Finding hidden sodium
Salt (sodium) can be found in many substances that you might not suspect. Some nonprescription medicines and many canned and other processed foods contain sodium.

Check your food labels. Sodium can have many different names. Be careful about using products that have:

Monosodium glutamate (MSG). Monosodium glutamate is frequently added to Chinese food.
Sodium citrate.
Sodium sulfite.
Sodium caseinate.
Sodium benzoate.
Sodium hydroxide.
Disodium phosphate.
Check your medicines. Sodium can be an ingredient in medicines.

Prescription medicines. Talk with your doctor about whether the medicines you take contain salt.
Nonprescription medicines. Many medicines that you can buy without a prescription contain sodium. Read the labels. If you are not sure whether a medicine contains sodium, talk with a pharmacist. Be sure to check with your doctor before taking any new nonprescription medicine.
When you cook your food, cut down on sodium:
Use fresh or frozen foods whenever possible, instead of canned.
Rinse canned vegetables, which removes some—but not all—of the salt.
Flavor your food with garlic, lemon juice, onion, vinegar, herbs, and spices instead of salt. Don't use soy sauce, steak sauce, onion salt, garlic salt, mustard, or ketchup on your food. Make your own salad dressings, sauces, and ketchup without adding salt. When dining out, use vinegar and oil for salad dressing.
Avoid extra salt. Do not cook with salt or add it to your food.
Avoid water that has a naturally high sodium content or that has been treated with water softeners, which remove calcium and magnesium and add sodium. Call your local water company to find out the sodium content of your water supply. If you buy bottled water, read the label and choose a sodium-free brand.

[Mama Mangia]

Ideas for flavoring foods without salt:
•A simple salad dressing can be made with vinegar and oil, but there are various other salt free options you can use to add flavoring as well. Dill, garlic, oregano, lemon or basil make palatable alternatives. A simple Italian dressing is made by combining ½ teaspoon each of oregano, garlic powder, white pepper, parsley flakes, sugar, mustard and minced onion flakes with ½ cup vinegar and 1 cup vegetable oil (preferably olive).
•Lemon juice is delicious on fish, vegetables and even some fruit. As a bonus it also preserves fruit and vegetables and prevents browning. Lemon is also an acceptable addition to cakes, cookies, pies and pastries. Many dips and spreads are made with lemon such as guacamole and mayonnaise.
•Ginger is another flavor enhancer and is excellent with pork, fruit, cookies and vegetables. For a vegetable stir fry, try combining small amounts of cinnamon, garlic, pepper, ginger and anise.
•Rosemary is not only good on meat, but it also makes a fragrant addition to bread and potatoes. A sure hit is to bake potato wedges with rosemary and garlic flavored oil. You won’t miss the salt much because it tastes good as it is. First combine the oil with a couple teaspoons of garlic and rosemary and heat on the stove until it’s warm and you can smell it. Pour this over the potatoes and bake for at least twenty minutes or till brown. It usually takes about a half an hour, but it depends how thin you like your potato wedges. For a similar variation, try this oven roasted vegetables recipe which includes potatoes, brussel sprouts and shallots. (You may want to omit the bacon and salt if lower sodium is desired.) Baked Zuchinni Chips is another option for a delicious roasted vegetable recipe.
•For salt free meat options try onion powder, chili, cumin, chili, curry, coriander, celery seed, basil and oregano. To make your own chili powder, combine two tablespoons of cumin, garlic, paprika and one tablespoon of oregano. A pinch of cayenne can also be added if a milder flavor is wanted. If you want your chili to have more kick, add more.
•You don’t have to go without ketchup either. Ketchup is easily made by combining low sodium tomato paste, vinegar and sugar. Add two to three tablespoons of vinegar to one can of tomato paste plus half a can of water to six spoons of sugar. You can make it fancier by adding spices like mustard if you want.
If you approach low salt cooking as an adventure instead of a sacrifice or punishment you’ll enjoy it a lot more and so will your heart.

[Mama Mangia]

Ideas for flavoring foods without salt:
•A simple salad dressing can be made with vinegar and oil, but there are various other salt free options you can use to add flavoring as well. Dill, garlic, oregano, lemon or basil make palatable alternatives. A simple Italian dressing is made by combining ½ teaspoon each of oregano, garlic powder, white pepper, parsley flakes, sugar, mustard and minced onion flakes with ½ cup vinegar and 1 cup vegetable oil (preferably olive).
•Lemon juice is delicious on fish, vegetables and even some fruit. As a bonus it also preserves fruit and vegetables and prevents browning. Lemon is also an acceptable addition to cakes, cookies, pies and pastries. Many dips and spreads are made with lemon such as guacamole and mayonnaise.
•Ginger is another flavor enhancer and is excellent with pork, fruit, cookies and vegetables. For a vegetable stir fry, try combining small amounts of cinnamon, garlic, pepper, ginger and anise.
•Rosemary is not only good on meat, but it also makes a fragrant addition to bread and potatoes. A sure hit is to bake potato wedges with rosemary and garlic flavored oil. You won’t miss the salt much because it tastes good as it is. First combine the oil with a couple teaspoons of garlic and rosemary and heat on the stove until it’s warm and you can smell it. Pour this over the potatoes and bake for at least twenty minutes or till brown. It usually takes about a half an hour, but it depends how thin you like your potato wedges. For a similar variation, try this oven roasted vegetables recipe which includes potatoes, brussel sprouts and shallots. (You may want to omit the bacon and salt if lower sodium is desired.) Baked Zuchinni Chips is another option for a delicious roasted vegetable recipe.
•For salt free meat options try onion powder, chili, cumin, chili, curry, coriander, celery seed, basil and oregano. To make your own chili powder, combine two tablespoons of cumin, garlic, paprika and one tablespoon of oregano. A pinch of cayenne can also be added if a milder flavor is wanted. If you want your chili to have more kick, add more.
•You don’t have to go without ketchup either. Ketchup is easily made by combining low sodium tomato paste, vinegar and sugar. Add two to three tablespoons of vinegar to one can of tomato paste plus half a can of water to six spoons of sugar. You can make it fancier by adding spices like mustard if you want.
If you approach low salt cooking as an adventure instead of a sacrifice or punishment you’ll enjoy it a lot more and so will your heart.

[chubbyalaskagriz]

Mucho great info, mama!

[jpshaw]

I found this and wondered if it would help at all -Make your own salad dressings, sauces, and ketchup without adding salt.

I do all that. Do you have a recipe for ketsup?

Oops. I see in the post above it you have already posted it.

[Mama Mangia]

I've been looking - I found this - and you can probably substitute No Salt for the salt

4 lbs ripe tomatoes
1 lbs red onion, peeled and diced
2 -3 celery sticks, diced
½ chili pepper, sliced (more or less according to taste)
1 inch ginger root, peeled and diced
1 tablespoon coriander seeds
1 teaspoon ground cloves
Seeds from two cardamom pods
(You can usually get this in the ethnic foods aisle at your grocery store, and it adds a nice, special taste, but if you have difficulty finding it, just leave it out)
A pinch of freshly ground nutmeg
A pinch of ground cinnamon
1 teaspoon salt
1 ¼ cups cider vinegar
1 cup sugar (more or less according to taste) or Splenda

PREPARATION:
Blanch the tomatoes in boiling water for a few seconds, and remove skin
Blend all the ingredients in a food processor
Transfer to suitably sized cooking pot and bring to a boil over medium heat, and then simmer on low heat, with no cover, for 45 - 60 minutes
Strain the ketchup into a separate bowl to get rid of all the lumpy bits
Return to cooking pot, re-heat and simmer over low heat, stirring occasionally until the ketchup reaches the required consistency. This should take about 2 hours, but can vary according to the size of the cooking pot and heat level.
Transfer the ketchup to sterilized storage jars while it is still hot.
Sealed and stored in an airtight food saver container such as a preservative jar or a ziplock storage bag, the ketchup should keep for at least three months. Once opened, store in a refrigerator

[Mama Mangia]

you can probably use any ketchup recipe you want - just leave out the salt

[Mama Mangia]

Sugar Free Ketchup


46 ounces tomato juice (use V8 for spicier ketchup)
1/2 cup cider vinegar
1/2 cup sugar substitute like Splenda
1 teaspoon dehydrated chopped onions
1/2 teaspoon coarse ground black pepper
1 tablespoon dehydrated green pepper flakes
a pinch of each:
rosemary
green onion
thyme
sweet basil
parsley



Combine all ingredients in large saucepan or Dutch oven. Simmer for 3-4 hours or until thickened.