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Low-FODMAP Raspberry Maple Chipotle Barbecue Sauce

Having a batch of this low-FODMAP barbecue sauce at home takes the edge off passing over all those onion- and garlic-y sauces in the store. It’s sweet, spicy, and tangy, plus gluten-free, dairy-free, and vegan too.

It’s tomato time!

What would life be without homegrown tomatoes? (to quote John Denver)DSCN1829And there are two things I absolutely love during tomato time. One: cheese and tomato sandwiches. Seriously, try it. Good fresh  bread, good cheese, a little mayonnaise, a few leaves of basil if you have it, and some big, juicy slices of August tomatoes.

If you have a garden, though, you know that sometimes by late August, there are more tomatoes than you can eat even if you ate nothing but cheese and tomato sandwiches for breakfast, lunch, and dinner. There are tomatoes out the wazoo! And they’re not all the beautiful, sweet, slicing kind that go great on your sandwiches either. There’s tart ones and funky-shaped ones and one with bad spots and ones that didn’t quite get ripe…

Then it’s time to enjoy my other favorite thing about tomato time: homemade barbecue sauce!raspberry-maple-chipotle-barbecue-sauceI’ve made this recipe many times over the past few years and modified it all kinds of ways. I’ve taken it from a 10-step recipe from a food magazine to a simple recipe with much fewer steps, plus replaced many of the high-FODMAP ingredients with low-FODMAP alternatives. It’s sweet and spicy and tangy and oh-so-good.

I’ve used it to make pulled chicken, pulled pork, and ribs, plus put it on hamburgers. Since it’s vegan, it would also make a delicious addition to veggie burgers, tofu, or as a dip for French fries.

Warning: it’s spicy! Like, quite hot. So use the chipotle chili powder to your discretion–anywhere from 1/2 teaspoon to 2 teaspoons per batch.

And, since it’s Wednesday, I’ll also show you my eats from Sunday, the first full day I got back from the YMCA. It’s nice to be eating food from my own kitchen again. To see other bloggers’ eats, check out What I Ate Wednesday, hosted each week by Jenn, Laura, and Arman.


Breakfast: Cheerios with lactose-free milk and banana, tea with more milk


AM snack: baby carrots with peanut butter (in little packets brought home from the YMCA), more tea with milk


Lunch: almond joy Greek yogurt pancakes from Running with Spoons. They turned out with such a great texture: crispy on the outside and light and fluffy on the inside! Also that healthy chocolate sauce–so good! I need to keep that in mind for other treats like ice cream or fresh strawberries.

PM treat (unpictured): a grapefruit Izze soda and an oatmeal peanut butter dessert with chocolate frosting at a friend’s birthday party. An aunt of my friend was so kind to offer me a gluten-free treat when I explained the cake was a no-go for me.


Dinner: corn on the cob, sweet mini peppers, and pork ribs with homemade raspberry maple chipotle barbecue sauce


Raspberry Maple Chipotle Barbecue Sauce
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  1. 5 lbs. fresh tomatoes
  2. 2/3 cup chopped green onion (FODMAPers use green part only)
  3. 2/3 cup raspberries (fresh or frozen)
  4. 1/2 cup raspberry-flavored vinegar (apple cider vinegar can be substituted)
  5. 1/4 cup brown sugar
  6. 1/4 cup maple syrup
  7. 1/2 - 2 tsp. chipotle chili powder (depends on how much spice you like)
  1. Peel the tomatoes (see note). Squeeze each peeled tomato over a sink or bowl and discard the extra juice and seeds. You should end up with about 5 – 6 cups tomato pulp.
  2. Add tomato pulp, raspberries and green onions to a large sauce pan or Dutch oven. Bring to a boil; reduce heat to medium and cook, uncovered, at a rapid simmer for about 30 mins.
  3. Remove pot from heat and blend the tomato mixture. This is most easily done with an immersion blender, or you can transfer to a standard blender and return to the pot when blended.
  4. When the tomato mixture is fully blended, add the remaining ingredients. Return mixture to a boil and simmer until it has a thickness like ketchup. If you like, you can blend the sauce again for a smoother texture before letting it cool.
  1. I've had the most luck peeling tomatoes simply by cutting out the stem and then cutting two slices through the skin around the fruit, making an 'x' at the bottom. Then, I simply peel the skin off. I don't stress too much about getting every last little bit of skin off. If you're having a hard time peeling the tomatoes raw, however, you can cut an 'x' in the skin of each, boil them for 60 seconds, and then plunge immediately into a bowl of ice water. This will help the skin start to peel off on its own.
  2. You can halve or double this recipe for a smaller or larger batch.
The Hungry Caterpillar
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  1. Yum this recipe looks amazing! I love sweet and smokey combo!

    1. Joyce says:

      Thanks–me too!

  2. Evangeline says:

    Baby carrots and PB is such a good combo! I love those beautiful tomatoes from your garden. Are they heirlooms? Looks like an awesome recipe. I’ve never tried to make my own barbecue sauce…but maybe I’ll have to give it a try!

    1. Joyce says:

      Sad to say, these are not from my garden. I live in a little apartment with no garden plot. 🙁 But they are from an urban farm down the street. They’re so good! I’ve been just slicing them and eating them with a little salt.

  3. I was really excited to read this after your comment on my blueberry BBQ. This sounds fantastic! I love that you made it spicy – I can never get enough eat!

    1. Joyce says:

      There is such a thing as too much heat for me–but this was definitely the right amount for me, especially when spread on ribs!

  4. Kat says:

    I won’t lie – this recipe kind of blows my mind. I LOVE me some BBQ sauce but I totally have never made [or even tried!] the homemade kind before!

    1. Joyce says:

      It’s good–different from the store-bought stuff but definitely good! It’s not so difficult either–the hardest part is peeling the tomatoes. 🙂

  5. Marla says:

    HI Joyce,
    I just wanted to say Welcome to Real Food Fridays and hope to see you each and every week.
    Sounds like a healthy and delicious homemade sauce that would enhance the flavor of pork , chicken or any meat. Thanks for sharing on Real Food Fridays blog hop. Pinned & tweeted!

    1. Joyce says:

      Thanks so much for the welcome, Marla!

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