BBQ Cauliflower

Sometimes, food is all about the sauce. In fact, sauce can really make or break a recipe. This recipe for homemade bar-b-que sauce may or may not be southern, I can’t really be sure because I’ve never lived in the south, but it comes straight from my mom’s kitchen and it smells and tastes delicious…especially when I do a taste-test comparison to the variety of bottled versions found in local grocery stores. As a busy mother of two, I do look for short-cuts, although to date, I still haven’t found a bottled bar-b-que sauce worth mentioning. If you have one you like, please send a Tweet to me (@KateMurrayPA) and let me know about it! In the meantime, in this article I share with you my reasoning for taking the extra 10 minutes to make my own bar-b-que sauce.

Label reading is important, not only to understand what artificial ingredients may be hiding inside your sauces and salad dressings, but also whether the product contains any GMOs. Interestingly, some groups are fighting to put a label on genetically engineered food products. I don’t think that will necessarily help the general public, unless of course people become more educated about how to actually read the labels. Monsanto is the largest corn and soybean seed supplier in the U.S. Understanding how GMOs (Genetically Modified Organisms) ultimately affect all of us is a big issue. The seed that Monsanto produces are genetically engineered, and used by farmers across the country for both pest resistance and their ability to produce bigger crops. The availability of non-GMO to GMO foods are about 50/50 in most grocery stores across the country, with most of the “brand-name” products and corporate giants using GMOs.

I think artificial ingredients, excess sugar and salts, and GMOs are enough of a reason to spend that extra 10 minutes preparing a sauce you can be sure will be safe for your family. I use this sauce on everything from veggie burgers to roasted cauliflower. The sauce recipe isn’t fool proof of course, to take it a step further, make sure you also check the ingredient labels of you ketchup and mustard too!

Interested in connecting with more like-minded individuals? I serve on the board of a local non-profit, My Gut Instinct, Inc., and I invite you to join us this Saturday, September 19, 2015 at First Energy Stadium, for our second annual public educational health expo, Guts & Glory! Our community came together for the first Guts & Glory Digestive and Wellness Expo last fall with over 1,000 people in attendance. The event is free and open to all ages. With more than 40 exhibitors, you will find live entertainment, healthy cooking demonstrations, free group exercise presentations, a farmer’s market, massage tent, yoga hut, live music, kid’s obstacle course, and much, much more! Bring the entire family for a day filled with education and inspiration to get healthy!


BBQ Sauce
1/2 red onion
3/4 cup vegetable broth
1/2 cup ketchup (I like Hunts because it contains no artificial ingredients)
2 tbsp. maple syrup
2 tbsp. brown sugar (or you can substitute 2 mejool dates)
2 tbsp. mustard (yellow)
Saute over medium heat for about 10 minutes until thick. For a creamy consistency, process in a high speed blender.

Roast cauliflower in the oven at 425 degrees for about 20-30 minutes. Reserve some additional sauce for dipping.

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