Believe it or not, making barbecue sauce is a lot easier than it seems. You just need the right ingredients that are properly portioned. Too much sweetness or too much spice can ruin the sauce. Just like a good soup, the perfect sauce requires balance. Fortunately for you, this completely vegan date-sweetened barbecue sauce is the perfect addition to any backyard cookout.

Sometimes the best tasting foods are made with the simplest ingredients. This barbecue sauce is read in under an hour and is like the much healthier version of a big bottle of Sweet Baby Ray’s. It may not come as a surprise to you, but a bottle of that barbecue sauce does not contain the healthiest ingredients. It contains high fructose corn syrup and regular can sugar, offering whopping 16 grams of sugar per two tablespoons. That’s quite a lot!

The good news is that this sauce is much healthier, tastier, and contains a fraction of the sugar content, offering 4.6 grams of sugar per four tablespoons. The best way to enjoy this barbecue sauce is the way you enjoy eating it. We recommend putting a large dollop on vegan burger or tofu sandwhich loaded with pickles and coleslaw. Are you drooling just thinking about that meal? We are, so let’s get straight to the recipe! Let us know how you like it in the comments below.

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One of the most common things that people crave during the raw vegan diet, besides hot food, is the ability to use condiments freely. Because you cannot reach into the pantry or fridge to pull out your favorite hot sauce, ketchup, or other condiment, you have to make your own. If you make your own condiments, not only are they much healthier, but they also taste better.

That’s how we feel about this spicy tahini sauce, which exhibits bold and spicy flavors. It works great as a dip for raw vegetables, salad dressing (if you can handle the heat), and even a sauce for raw vegan tacos. Plus, this sauce is gluten-free, dairy-free, and 100% raw vegan, making it a great option for people with dietary restrictions. This tahini sauce only contains six ingredients, and none of them are processed. Unlike a bottled hot sauce, this sauce does not contain unhealthy fats, artificial flavors, or dyes.

Because this sauce is so versatile, you can use it several different ways, which is critical on a raw vegan diet. For example, drizzle it over zucchini noodles to make a spicy zoodle pasta. Add a little more water if you want to use it as an oil-free salad dressing. If you want to alter the spices, it can transform into a raw tahini Caesar dressing. There is truly no limit to what you can do with this condiment!

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You’ve heard about hot honey, but are you familiar with spicy maple syrup? Infusing the rich, comforting flavor of maple syrup with the spiciness of red pepper flakes and chili powder is truly a creation to appreciate. When you start experimenting with food, you can unlock a world of gastronomic possibilities. Some creations may not be as great as others, but you stumble on a gem like this spicy maple syrup every now and again.

The best thing about this condiment, besides how easy it is to make, is that you can use it on so many foods. Turn up the heat on your pancakes or appreciate the harmonious interplay of spicy and sweet on a sandwich. You can truly elevate your dishes to new heights, all the while establishing a balance of sweet and savory.

To make this condiment, combine all of the ingredients in a small saucepan over medium-low heat. This isn’t like those long oil-infusions that require you to double boil a jar of oil and herbs in a saucepan for over two hours. Simmer the ingredients in this recipe for about two to five minutes, or until it begins to thicken. Taste the syrup and adjust the spice level to your tolerance. Ideally, this shouldn’t burn your taste buds off and cause you to gasp for air. This is a balanced condiment that you can enjoy on myriad dishes.

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Curtido is a fermented Salvadorian slaw made with cabbage, carrots, onions, and oregano. It is easy to make and is chock-full of beneficial probiotics that encourage healthy digestion. It typically accompanies pupusas, but you can enjoy it on its own as a healthy side dish. In fact, curtido has a slightly crunchy texture and fresh and clean flavor that is highly addicting!

The great thing about curtido is that the flavor only gets better the longer it ferments. It will keep fresh in the fridge for months, so long as you preserve it in an airtight container. Think of this side dish or condiment like the Central American version of sauerkraut. It’s fun and easy to make, and you can customize it based on your taste preferences. For example, this recipe includes optional slices of jalapeño, but you don’t have to include it if you don’t appreciate spice. We have to say that it gives it a powerful kick that is pleasant and addicting.

The key to making a great curtido is slicing the ingredients evenly. Much like coleslaw, you don’t want super think slices of carrot mixed in with thin cabbage slices. For this reason, remove a couple outer leaves of cabbage and save them for jarring. At that point, you can use a mandoline slicer or cheese grater to shred/grate the ingredients. Jar the ingredients and let the fermentation begin!

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Forget taco Tuesday, because (and let’s be honest) you can enjoy tacos every night of the week. There are so many taco filling options, including cauliflower, potatoes, beans, chickpeas, fish, and more. Tacos come together easily and make for a great family style meal. Although the filling ingredients tend to take center stage, the toppings or condiments are of equal important. You need to have the right salsa, cilantro and onions, and, if you are really a taco connoisseur, pickled radishes or onions.

On their own, radishes exhibit a peppery flavor and crispy crunch. Some people love them and others hate them. If you fall into the hatred column, have you tried pickled radishes? They differ from classic pink pickled turnips that accompany Mediterranean dishes. These pickled radishes offer a sweet, spicy, and briny flavor. Enjoy them straight out of the jar, on tacos, burgers, sandwiches, and more. They have a subtle kick from the jalapeño, and you can always add more if you enjoy more spice in your life. Stuff cilantro into the pickling jar as well and let the pickling commence!

Once all of your ingredients are in the jar, pour in the pickling solution and some pepper flakes and mustard seeds. Allow at least 24 hours for the flavors to do their thing at room temperature. After the first day, you can store the pickled radishes in the fridge. The flavor only gets better as the days go by!

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Not only do tahini sauces add a creamy, slightly nutty flavor, but they also help you feel full and absorb fat-soluble vitamins from the rest of your meal. Although tahini doesn’t have a neutral flavor, it does lend itself to an assortment of dishes.

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No dairy, no problem. Say hello to your new favorite raw vegan condiment for salads, zoodle dishes, soups, and whatever else you can think of. Raw vegan hemp seed parmesan cheese is made by pulsing raw hemp seeds, nutritional yeast, and other of herbs and spices together in a food processor. This non-dairy cheese alternative exhibits that signature cheesy, nutty flavor that real parmesan offers. That makes this an extremely popular choice among vegans and raw vegans alike. It’s a great source of protein, healthy fats, and essential minerals, too!

Hemp seeds, or hemp hearts, contain a lot of health fats, specifically omega-3 and omega-6 fatty acids. These healthy fats play a role in improving brain function, heart health, and inflammation reduction. In fact, studies show that hemp seeds contain dietary fiber, which aids healthy digestion and weight management. Fiber works to regulate blood sugar levels, bowel movements, and aids in promoting feelings of fullness. Hemp seeds are also excellent sources of protein, providing all nine essential amino acids that the body cannot produce on its own.

The good news about this recipe is that it is very difficult to mess up. You don’t need to remember too many things, except for the fact that you don’t want to over-blend the ingredients. Everything should break down and come together in about 15 pulses. If you over-blend the ingredients, you will end up with flavored hemp seed butter, which is not the outcome you want. If you try the raw vegan parmesan and want to add more seasonings, go for it!

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We’re going to say this right away: this is one of those recipes you want to save. It is rich, but not overwhelming. Use it as a condiment, dip, spread, or sauce. You get that signature cheesy flavor without having to use fattening, sodium-rich cheese. You may love it so much that you abandon regular nacho cheese sauce for good!

Unlike other raw vegan “cheese” sauces, this nacho cheese sauce is completely nut-free. Instead of nuts or seeds, this sauce uses zucchini, red bell pepper, and nutritional yeast as thickening/flavor agents. The nutritional yeast is where that cheese flavor comes from, and it provides vegans with essential vitamin B12, which they typically lack due to their diet. Because zucchini has a lot of water, though, you have to dehydrate zucchini slices for about one hour at 115º F prior to blending it with the rest of the ingredients. That step, which may seem annoying, will help your sauce retain a luxuriously thick consistency.

The reason that this recipe uses zucchini instead of cashews is to help ease digestion. It is best that you do not mix a starch with protein. This may not matter so much to everyone, but those with sensitive digestive systems can benefit from knowing these types of food combining rules. If you ever want to familiarize yourself with those rules, click here for more information. Until then, enjoy the recipe!

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Every now and again, you need to breathe a little fire. The heat is good for the soul! Fret not because this salsa is no where near as spicy as the One Chip Challenge. No Carolina Reapers, ghost peppers, habañeros, or other extremely hot chiles in this homemade salsa. This chile de arbol salsa has the perfect balance of a spice, acid, and a touch of sweet and smokiness from the cooked tomatoes and onions. It’s just one of the salsas that you can’t stop eating!

The great thing about this salsa is that it comes together within 20 minutes. Named for the peppers it uses, this chile de arbol salsa is more about depth of flavor than “knock you down” spice. Not only is it the perfect dip for chips, but it is also a great condiment for tacos, burritos, fajitas, and more. Should your taste buds be a bit more sensitive to spice, you can always reduce the amount of chiles you use to make the salsa. It does have a little kick that builds as you eat it, but it isn’t life-threatening. The tomatoes do a great job to mellow the flavor.

Chile de arbols come in dried form, so don’t just add them to the blender as is. In order to tame the spice, toast them in a pan for a couple minutes, but don’t burn them. If you burn the chiles, your salsa will taste very bitter. After toasting them, add water and bring the water to a boil. Remove from heat and then let the chiles soak for 15 minutes. That gives you enough time to cook the onions, garlic, and tomatoes. Drain the chile water and then add everything to a blender. Refrigerate to chill the salsa or enjoy right away!

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The thought of leaving sugar behind is potentially the scariest thing on planet earth. While that may sound very overdramatic, which it is, most people cannot function without sugar. In fact, living life sugar-free may not even be a life worth living, in the eyes of some people. Chronically overdoing it with the sweet stuff can lead to some major health complications, though. 

If you don’t keep track of your sugar intake, you can increase your risk of heart disease and type 2 diabetes. That said, keeping your sugar in check is easier said than done. For optimal metabolic health, you need specific strategies that can help you monitor sugar intake. But before we get to that, it’s important to understand the difference between added sugars and natural sugars. 

Added vs. Natural Sugars

Natural sugars exist, you guessed it, naturally in foods. Fructose in fruit, for example, is a natural sugar, and it is often accompanied by the fiber, vitamins, antioxidants, and minerals in fruit. Added sugars, on the other hand, do not exist naturally and food manufacturers add them during food preparation. Sugar packets, honey, corn syrup, high fructose corn syrup, and more are all forms of added sugars. Not only are added sugars devoid of nutritional properties, but they are also calorically dense. 

When you overdo it with added sugars, you increase your risk of cardiovascular problems and type 2 diabetes. Soft drinks, cocktails, condiments, snacks, and processed foods are common sources of added sugars, and chronic consumption of those foods can complicate your health even more. Fortunately, there are things you can do to help control your sugar intake on a regular basis. 

Enjoy Fruit, But Don’t Make It Your Whole Meal

You don’t need to be afraid of fruit, but you don’t want it to make up an entire meal. An acai bowl, which is seemingly healthy, can contain 95 grams of sugar. Most of those sugars are natural, but 95 grams of any type of sugar in one sitting is quite a lot. Smoothies are another great way to consume a diverse mix of nutrients, but you want a solid mix of fruits and vegetables. Ideally choose low-sugar fruits like berries, a half of a banana, and some greens like spinach or kale. Don’t add sweetened juices or nut milks, either! Opt for water or unsweetened non-dairy milks for your liquids. 

Minimize Or Skip Sugar-Free Foods

People see “sugar-free” on food packaging and think that they are healthier. Sugar-free foods may help you cut back on calories, but chronic consumption of sugar-free foods can interfere with glucose metabolism. Those foods also negatively affect gut microbiome and can increase sugar cravings. Sugar-free foods make you less satisfied and cause you to want more of that food. Just remember that a little bit of the real deal sugar is better than the artificial stuff. 

Always Check Nutrition Labels

Although you don’t have to count every single gram of added sugar you consume, you should have a reference or the max amount you should consume daily. That is why reading nutrition labels can be very helpful in your health journey. If your packet of blueberry yogurt contains 22 grams of added sugar, that provides you with most of your added sugar count for the day. Look out for foods with five to six grams of added sugars per serving. Some days you may consume 20 grams of added sugars, while other days may amount to 27 grams of added sugar. That is completely acceptable, but just try your best to focus on more wholesome foods that are naturally sweet. 

Omit Sugary Condiments 

Condiments like ketchup, salad dressings, and other sauces contain more added sugars than you realize. Pasta sauce is another sneaky source of both sugar and sodium. Tomatoes are naturally sweet, so tomato sauce will have about four to five grams of natural sugars per serving. Tomatoes are also very acidic, so most brands add extra sugar to balance that acidity. Try to choose natural ketchup brands, or varieties that contain zero added sugars to help you control sugar intake. 

Avoid Drinking Your Sugars

Although a cold can of cola is undeniably delicious, it is just as undeniably terrible for you. Sugar-sweetened beverages are some of the leaded sources of added sugars in the American diet. A 17-ounce can of Coke contains about 55 grams of added sugars per bottle, which is more than twice the amount of added sugars that you should consume daily. Juices, sodas, energy drinks, and sweetened coffees and teas all fall under the sugar-sweetened beverage umbrella. If you start your day with a flavored coffee, consider making your own coffee and adding less sugary creamers or sugar. A venti vanilla latte from Starbucks can serve up to 35 grams of sugars!

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