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Low Sodium barbeque sauce

I've recently been placed on a low sodium diet for high blood pressure, and I want to jazz up some meat that didn't turn out quite up to snuff. Nothing wrong with it, just bland.

The problem? I dislike the "standard" barbeque sauce full of tomatoes, ketchup, and sugar. The sauces I like tend to be the tangy, more mustardy "gold" sauces, and I can't find recipes for them online!

Anybody have a good gold sauce recipe that is either low sodium or easily modified? I'm trying to avoid recipes that rely on canned or bottled "low sodium" versions of products since they are often nearly as bad as the normal stuff and sometimes nearly impossible to find even in big stores.

Comments

( 11 comments — Leave a comment )
spaceprostitute
Oct. 23rd, 2012 05:58 pm (UTC)
I don't have any specific recipes, but a search for "mustard gold sauce" brought up several recipes (the first link I got was from Saveur with a recipe from their 2011 BBQ issue). You'll get plenty more hits of you do "Carolina gold sauce".

http://bbq.about.com/od/barbecuesaucerecipes/tp/Top-Mustard-Barbecue-Sauce-Recipes.htm
http://bbq.about.com/od/barbecuesaucerecipes/r/golden-carolina-bbq-sauce.htm
http://amazingribs.com/recipes/BBQ_sauces/south_carolina_mustard_BBQ_sauce.html
http://www.saveur.com/article/Recipes/Carolina-Gold-Sauce

Edited at 2012-10-23 06:01 pm (UTC)
stryck
Oct. 23rd, 2012 06:18 pm (UTC)
If I add "low sodium" to the search terms, I get nada. And the recipes I get from a normal search are full of ingredients that are pre-prepared and high in sodium, like soy sauce, Worchestershire sauce, tomato paste, and ketchup!

I'm willing to buy some dry mustard and mix up my own blend as a base, but I'm not willing to make or track down substitutes for half the recipe's ingredients. Might as well start from scratch at that point.
full_metal_ox
Oct. 23rd, 2012 10:46 pm (UTC)
The miso-mustard sauce in this recipe uses white miso*, which is comparatively low in sodium; it might serve as a suitable point of departure. (Miso-based sauces are used extensively in Japanese grilled dishes such as dengaku, tofu or vegetables grilled on a skewer; here's a recipe for dengaku sauce that you could try spicing up with mustard.)

*A couple good varieties are Miso Master's Mellow White and Sweet White Miso.
selkiechick
Oct. 23rd, 2012 07:30 pm (UTC)
This recipe looks like a good start http://bbq.about.com/od/barbecuesaucerecipes/r/golden-carolina-bbq-sauce.htm

If it were me, I'd cut the brown sugar in half, just to start, and I bet you could cut that salt by 1/2 or 2/3. I wonder if you cna find low-sodium tomato paste....


Ingredients
1 1/2 cups prepared yellow mustard
1/2 cup apple cider vinegar vinegar
1/2 cup brown sugar
1 tablespoon tomato paste
1 tablespoon salt
1 teaspoon cayenne
1 teaspoon black pepper
1 teaspoon white pepper

----------
to reduce sodium further, I can give you my mustard recipe (which is low sodium, and frankly- can have to salt omitted altogether, if you want. you can aslo omit the honey if you don't like sweet in your honey.
http://www.oocities.org/selkiechick/chivrecipies.html

Mustard

1/2 cup mustard seeds
3 Tbsp dry mustard powder
1/3 cup water
1/3 cup cider vinegar
2-3 Tbsp honey
1 tsp cracked pepper
1 tsp salt

Directions:

Grind mustard to the texture of coarse powder (you may want to sift it to make it nice and smooth). Stir ground seeds with
mustard powder and water. Let sit for 24 hours, stirring
occasionally. Mix with vinegar, honey, salt and pepper. Add liquid if
necessary.

Store in refrigerator



Edited at 2012-10-23 07:31 pm (UTC)
stryck
Oct. 24th, 2012 12:30 am (UTC)
thank you. You can find no sodium added tomato paste, but there's some sodium in tomatoes naturally, so there's a limit to how much can be avoided. Still, every bit cut out of the base means more sauce I can enjoy on my chicken!
fatcook
Oct. 23rd, 2012 10:51 pm (UTC)
Here's my favorite recipe. It has about 4mg for the whole thing.

Honey Mustard BBQ Sauce
¼ cup honey
2 tbsp cider vinegar
2 tbsp dried mustard
½ tsp onion powder
¼ tsp garlic powder
Mix ingredients together. Brush over meat when grilling or roasting. Or serve on side.
Doubles or triples well.


Edited at 2012-10-23 10:52 pm (UTC)
stryck
Oct. 24th, 2012 12:29 am (UTC)
It figures you'd have something! I think between this and some of the other suggestions, I can come up with something I can enjoy. :)
fatcook
Oct. 24th, 2012 12:54 am (UTC)
I can recommend some cookbooks, I can also tell you the ones to stay away from, if you want?
Just out of curiosity; what is your daily limit?
stryck
Oct. 24th, 2012 12:57 am (UTC)
I'm trying to stick to the DRV of 2200 per day or less. It's harder than it seems! Even my cereal has 9% DRV per serving. :(

Oh, and I'm eating more calories than usual since I'm pregnant, so I end up eating two servings of cereal for breakfast, for example..

Edited at 2012-10-24 01:01 am (UTC)
fatcook
Oct. 24th, 2012 01:03 am (UTC)
My Husband is on on 2000 or less per day. I do promise, it will get easier. I've been doing it for 3 years now. It will get to the point of being second nature. And just remember sometimes, it's okay to blow the limit. Just be ready to pay the cost.
fatcook
Oct. 24th, 2012 01:18 am (UTC)
Plain old fashion rolled oats, is one of the best breakfast cereals at 5mg per 1 cup serving.
( 11 comments — Leave a comment )

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