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Pineapple BBQ Sauce

Who doesn’t love a great BBQ Sauce? Unfortunately, most packaged BBQ sauces are filled with sugar and calories. We’ve eliminated a lot of the calories by removing all the sugar. But to get that beautifully sweet flavor our palate expects, we’ve included fresh pineapple and a tiny amount of honey. The flavors have been built up even more with the North African spice, Harissa which is a combination of Coriander, Cumin, Smoked Paprika, Garlic, Chiles, and Mint. For richness and depth, we’ve included Black Strap Molasses.

Once the BBQ Sauce is made, we have three different easy meals that can be made with this magnificent sauce. We make large batches of this sauce, use some for these meals and then freeze the rest in one and two cup containers. Fresh, this sauce will last up to a week in the fridge and six months in the freezer.

Pineapple BBQ Sauce

Ingredients

  • 1 Tbsp Olive Oil
  • 1 Med Onion , diced
  • 1 C Pineapple , diced (fresh or frozen)
  • 2-3 Cloves Garlic , minced
  • 1 Tbsp Harissa Paste
  • ^ ~ Substitutions: Harissa Powder, Tomato Paste, and Vinegar to make your own paste
  • ¼ C Apple Cider Vinegar
  • 2 C Marinara (we used the Smart Swap Oven Roasted Marinara)
  • 1 Tube Tomato Paste
  • 1 Tbsp Honey
  • ¼ C Black Strap Molasses
  • 1 Tbsp Smoked Shoyu ^ Substitutions: Tamari, Soy Sauce, Liquid or Coconut Aminos, or Worcestershire Sauce

Directions

  1. Heat Olive oil in saucepan over Medium. 
  2. Add onion when hot and cook until softened. 
  3. Add pineapple and garlic and cook until fragrant. 
  4. Add Harissa paste, coat vegetables and fruit well. Cook until fragrant.
  5. Add vinegar and deglaze the pan by scraping up the bits from the bottom of the pan.
  6. Add Marinara, Tomato Paste, Honey, Molasses, and Shoyu. 
  7. Cook until reduced by about 20%.  Ready to serve hot or room temperature. 
  8. Store in fridge up to one week or in freezer for up to two months.

Salmon Fajitas

The heaviest parts of Fajitas are the tortilla, cheese, and sour cream. We’ve smart swapped the flour tortilla for a jicama tortilla and the cheese and sour cream are smart swapped for a Lime Crema made from Cashew Yoghurt which is much lighter. This saves hundreds of calories without sacrificing on flavor. The spices in the BBQ sauce are doubled up in the vegetables for a cohesive taste and depth.

Ingredients

  • ¼ C Cashew Yogurt
  • ^ Substitutions: Any Dairy or Alternative Dairy Yoghurt, Sour Cream, or Crema
  • 1 Lime Zest & Juice
  • 1 Tbsp Olive Oil
  • 1 Lb Salmon (prefer Wild Caught)
  • 1 Tsp Cumin
  • 1 Tsp Coriander
  • 2 Tbsp Pineapple BBQ Sauce
  • 1 Tbsp Olive Oil
  • 2 Med Onion , diced
  • 2 Bell Peppers , diced
  • 2-4 Cloves Garlic , minced
  • 1 Tbsp Cumin
  • 1 Tbsp Coriander
  • Sea Salt & Pepper
  • Jicama Tortillas
  • ~ Substitutions: Flour Tortillas, Almond or other Alternative Tortillas, Lettuce Wrap

Directions

  1. PreHeat Broiler.
  2. Pat Salmon dry with paper towels and season both sides with spices, salt & pepper. Set aside.
  3. In another bowl, combine yoghurt, lime juice, lime zest, salt and pepper. Set aside.
  4. Heat saute pan on Medium. Add oil, when hot, add Salmon. Cook on one side 3-4 minutes (longer if a thick piece of salmon).
  5. Flip the salmon and brush cooked side with Pineapple BBQ sauce.  Cook until lightly crispy, then place pan in oven under the broiler.
  6. Cook until BBQ sauce is lightly caramelized. Stay by the oven – this happens quickly!
  7. Remove pan from oven and move salmon to a plate. Add 1 tbsp oil to the pan, then add onions and bell peppers.
  8. Cook until soft. Add garlic and spices. Cook until fragrant.
  9. TO SERVE: Layer Salmon and Veggies in the tortilla. Finish with Crema and more BBQ sauce.

Eggplant Sweet & Spicy

This beautifully light, vegetarian dish is a wonderful cool summer option. We’ve eliminated the cheese plus breading and frying the eggplant because they just weren’t needed with Harissa combo and the lovely Crema we made

Ingredients

  • 4 C Arugula
  • 2 Tbsp Lime Juice
  • Sea Salt & Pepper
  • ¼ C Cashew Yogurt , plain and unsweetened
  • 1 Lime Zest & Juice
  • Sea Salt & Pepper
  • 1 Tbsp Olive Oil
  • 2 Lg or 4 Small Eggplants , cut into ½ slices
  • ¼ C Pineapple BBQ Sauce
  • ¼ C Pine Nuts , toasted
  • Mint , fresh

Directions

  1. In a bowl, toss arugula with lime juice, salt & pepper. Set aside
  2. In another bowl, combine yoghurt, lime juice, lime zest, salt and pepper. Set aside.
  3. Heat grill (or saute) pan over Medium. Brush with Olive Oil.
  4. Grill first side of eggplant (3-5 minutes), flip and brush first side with BBQ sauce. 
  5. Grill second side of eggplant (2-3 minutes), flip and brush second side with BBQ sauce. 
  6. Grill 1 minute, flip one last time, and cook 1 more minute. Set aside.
  7. TO SERVE: Start with Arugula, top with Eggplant and Finish with Crema, Pine Nuts, and Mint.

Coconut Curry

The flavors in the Pineapple BBQ lend themselves perfectly for a Coconut Curry. We’ve infused tons of flavor into this dish with a Madras-style curry because it has many of the same flavors as Harissa in the BBQ sauce. The versatility of a dish allows you to use nearly any vegetables you have available. By choosing hearty vegetables (especially sweet potato), you won’t even miss the rice that normally accompanies this dish.

Ingredients

  • ¼ C Cashew Yogurt , Unsweetened & Plain
  • ^ Substitutions: Any Dairy or Alternative Dairy Yoghurt, Sour Cream, or Crema
  • 1 Lime Zest & Juice
  • 1 Tbsp Pineapple BBQ Sauce
  • 1 Tbsp Olive Oil
  • 2-3 Shallots (or 1 medium onion)
  • 1" Ginger , grated
  • 2 Tbsp Madras Curry Paste
  • 1 Small Cauliflower , chopped
  • 2 Med Zucchini , diced
  • 1 Lg or 2 Med Sweet Potato , diced
  • 2 C Broth (we used Caramelized Onion Broth)
  • 1 C Pineapple BBQ Sauce
  • 1 Can Coconut Milk
  • 2 Green Onions
  • Mint

Directions

  1. In bowl, combine Yoghurt, Lime Juice and Zest, BBQ Sauce, Salt & Pepper. Set aside.
  2. In large soup or braising pan, heat oil over medium. 
  3. When hot, add shallots, ginger and curry. Cook until fragrant.
  4. Add vegetables and 1 C broth. Cook until broth is mostly absorbed and vegetables are soft.
  5. Add BBQ Sauce, Coconut Milk, and second cup of Broth (if needed). Cook until vegetables are tender and the flavors have blended, approximately 10-15 minutes.
  6. TO SERVE: Spoon Curry into bowls and top with Green Onions, fresh Herbs, and Crema.
Sandy
  • Hurdle 9: Prepared Foods
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