Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"You can grill on anything, ... When I was traveling around the world researching 'The Barbecue! Bible,' I saw people grilling in hubcaps, and the barbecue was great."
-Steve Raichien, Barbecue Guru

The refrigerator light goes on...

Barbecue gets a bad rap. This is because people only think of ribs or other high fat cuts of meat. This sauce is great on shrimp, fish, lean pork chops or pork tenderloin. There’s no sodium in the sauce but you can add a little to the food you are cooking – about 1/8 teaspoon per serving.

Cajun Spice Blends

There are as many different recipes for Cajun Spice blends as there are Cajuns. There are so many great blends available that I don’t bother to make my own.  Recipes can include any of the following ingredients:

Ground cumin
Garlic powder
Onion powder
Black pepper
Dried thyme
Dried oregano
Cayenne pepper
Caraway seeds
Dried basil
Filé powder
Dry mustard

The one key is to check the Nutrition Facts to see if the blend has salt in the mix.  I have seen blends with as much as 300 mg sodium in 1/4 teaspoon!  Buy a blend with little or no salt.  


Cajun Barbecue Sauce

Servings = 4 | Serving size =1/4 cup sauce

Cooking Time = 15 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

The sauce will keep for about a week in the refrigerator.

1/4 cup low sodium ketchup
2 Tbsp peach preserves
1 Tbsp molasses
1 Tbsp cider vinegar
2 tsp water
1/8 tsp hot sauce
2 tsp no salt added Cajun/Creole seasoning
1/2 tsp chili powder
1/2 tsp paprika
1/8 tsp ground black pepper

Mix all ingredients together and chill overnight before using.

Nutrition Facts

Serving size = 1/4 cup sauce

Servings = 4


Amount Per Serving

Calories 58 Calories from Fat 1
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 12mg 0%
Total Carbohydrates 14g 4%
    Dietary Fiber <1g 0%
    Sugars 10g
Protein 0g
Vitamin A 14% Vitamin C 7%
Calcium 1% Iron 4%
Vitamin K 1 mcg Potassium 168 mg
Magnesium 17 mg