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Tangy South Carolina Style Barbecue Sauce (gluten/nightshade free, AIP/paleo)

The first night I came home after getting a diagnosed with my autoimmune (AI) condition, I knew that I had use the nutritional treatment protocol of the Autoimmune Protocol to heal from my AI condition.

But even as a Nutritionist, I stood frozen in front of our refrigerator.

I had JUST meal prepped for the week and now could not eat ANY of this delicious food. Even I felt a bit frozen, standing there in front of the fridge, starving but with nothing prepped to eat and no way I could order out. I felt like this, despite the fact that I work with and program nutrition plans for people on the Autoimmune Protocol.

But I dug down deep and decided, I CAN and WILL do this. I have all the tools I need to be successful at this, I just have to tweak my recipes from paleo/primal based to AIP based.

Challenge accepted!! Because, I want what I want to eat, despite the restrictions of being on the Autoimmune Protocol! I mean, don't we all!?

One of the dishes that I had prepped earlier in the week that I could no longer eat, was a pulled BBQ beef. So I set out to make an AIP BBQ sauce that could replace the traditional paleo BBQ sauce I had used previously. I wanted to make a Carolina Style BBQ sauce, reminiscent of the many BBQ foods I had while living in South Carolina years ago. The BBQ sauces there are vinegar based and oh so tasty. They're totally different from what I grew up with. 

It has taken some tweaking but I was successful in creating a nightshade free, AIP friendly BBQ sauce and I am loving this recipe! It is tangy, smokey, and has the texture of a traditional Carolina Style BBQ Sauce.

This recipe is nutrient dense, lower carb, grain free, gluten free, paleo, primal, Whole30 compliant, Autoimmune Protocol (AIP) & keto friendly!

What Makes this High-Vibing Food?

  • First and foremost, putting your own love, gratitude, time and energy into making foods at home will automatically raise the vibration of the foods/meal. This will also help to balance your sacral and heart chakras. Putting your love into the food you prepare will literally raise the vibrational frequency as love is the highest vibration out there!

  • You are what you eat and what your food eats. Using organic, GMO free, free/pasture raised, wild caught, minimally processed ingredients lead to an overall higher vibrational frequency. Basically, eating organic provides us extra energy currency!

  • This recipe is full of healthy fats and oils, which supports the sacral chakra.·

  • Contains orange colored foods. Orange vibrates at about the same frequency as the sacral chakra. So, eating orange foods helps to maintain the proper root chakra frequency.

  • This recipe is higher in carbohydrates, providing the solar plexus chakra with both long-lasting sugar sources (like fiber) and quick acting sugars like glucose.

  • Contains yellow/tan/golden colored foods, which help raise the body’s frequency to that of the solar plexus, helping to balance it.

  • This is a sauce recipe, linking earth and water elements, while also connecting the other chakras together with the throat chakra.

  • As a whole, spices in this recipe, work through the third eye chakra.

Equipment Needed to Create this Recipe:

  • small sauce pan

  • wooden spoon

  • measuring cups/spoons


Tangy South Carolina Style Barbecue Sauce

(gluten free, nightshade free, & AIP/paleo)

Prep time: 5 minutes Cook time: 15 minutes Yield: about 2 cups


  • 1 box of organic butternut squash puree

  • ¾ cup organic apple cider vinegar

  • 3 tbsp. organic blackstrap molasses

  • 2 heaping tbsp. of bacon fat 

  • 1 heaping tsp. ground ginger

  • 1 heaping tsp. garlic granules

  • 1 heaping tsp. onion granules

  • 1 tsp. gluten free fish sauce

  • ½ tsp. hickory flavored liquid smoke, gluten free

How to Create this Recipe:

  1. Place all ingredients into a small sauce pan and turn heat to medium high. Stir to combine everything. Bring to a low, rolling boil and then reduce the heat to low.

  2. Continue to cook until the sauce becomes thick, 10-15 minutes, stirring occasionally so it doesn't burn or stick to the bottom of the pot.

  3. Once it is thickened, allow it to cool slightly before placing it in jars.

  4. Enjoy!!


  • Store in the fridge for up to 3 weeks. You can also freeze this for up to 6 months for future use.

  • This BBQ sauce thickens in the fridge, so feel free to add a bit of filtered water to it before reusing it, if you need to thin it out. It will also thin out a bit once it is reheated.



Serving Size: 1 tbsp. or the whole jar

Calories: 34/ 546

Fat: 2 g/ 26 g

Carbs: 5 g/ 83 g

Protein: 0 g/ 4 g

*All nutritional information are estimations and will vary.


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