Delicious homemade anti-inflammatory barbecue sauce recipe to brighten up your holiday

Memorial Day is a day to remember those who have died serving our country, but it is also a day that marks the beginning of summer and the vacation season. School is out, people flock outdoors, and cooking on the grill never sounded better.  This is my favorite homemade anti-inflammatory barbecue sauce recipe. I have made it so many times that I don’t always follow a recipe. Even with a little variation, it always turns out delicious. Many people like the convenience of prepackaged sauces; however, they are not only inferior in taste, but are also full of a wide variety of chemicals, additives, preservatives, and excess sugar and salt. Don’t be intimidated. Make your own, and taste the difference.

Anti-Inflammatory Barbecue Sauce Recipe

  • 4 cups of tomato sauce
  • 1/2 cup apple cider vinegar
  • 1/4 cup dry sherry
  • 1/4 cup mustard
  • 1/2 Tbsp mustard seed
  • 1 Tbsp freshly ground pepper
  • 1 Tbsp paprika
  • 1 Tbsp onion powder
  • 4 cloves fresh garlic
  • 1 tsp cayenne
  • 4 sprigs of fresh thyme
  • honey to taste
  • salt to taste
  • 1 Tbsp molasses (optional)
barbecue sauce
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  1. Combine all ingredients in a sauce pan, excluding the sherry.
  2. Adjust the amounts to personal taste and bring to a boil.
  3. Once boiling, add the sherry (this helps to keep the flavor).
  4. Simmer for at least 1 hour.

If using this sauce while grilling, use half the barbecue sauce to marinate the meat for at least 4 hours or overnight.  Save the rest of the sauce to baste while cooking and for the finished meal.


Memphis and Kansas City are known for their barbecue.  But, St. Louis is also known for barbecue and some St. Louis favorites in the summer are baby back ribs and pork steaks on the grill.  Here is one of our favorite St. Louis recipes that we adapted to fit an anti-inflammatory lifestyle.

Tender Baby Back Ribs


  • 1 rack of baby back ribs
  • 1/2 cup coconut palm sugar
  • 2 Tbsp paprika
  • 1 Tbsp chili powder
  • 1 tsp seasoned salt
  • 1 tsp black pepper
  • 1 tsp onion powder
  • 1 Tbsp garlic powder
barbecue ribs
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  1. Remove the skin off the back of the ribs or ask your butcher to do so before you leave the store or meat market.
  2. Mix all powdered ingredients in a bowl to form a rub.
  3. Apply the rub to the ribs and let them stay overnight in the refrigerator.
  4. Grill the ribs on indirect heat for about an hour or until the temperature reaches 155°F.
  5. Remove the ribs from the grill and drizzle barbecue sauce (recipe above) over the top of them.
  6. Wrap the ribs individually in aluminum foil and put in oven at 225 – 250°F for another 45 minutes, until the meat tenderizes in the oven and comes right off the bone.
  7. Serve hot with additional barbecue sauce for dipping!


Barbecue/Grilling Tips: 

  • Prepare meat by trimming away any excess fat.
  • If grilling ribs or pork steaks, cook meat slowly on low heat. The best things take time. The meat could be cooked in 1-2 hours, but it would be ideal to slow-cook it for 2-4 hours.
  • Meat is done when it reaches an internal temperature of 150 degrees for pork and 165 for poultry.


What if it’s a rainy day or you’re craving ribs in the winter?  Try this recipe for Slow-Cooked Ribs and enjoy the meat literally falling apart!

Slow-Cooked Country-Style Ribs

Servings: 8

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  • 4 lbs boneless country-style pork ribs
  • 2 cups barbecue sauce (see recipe above)
  • 1/2 tsp minced garlic
  • 2 Tbsp arrowroot
  • 1/4 cup cold water


  1. Cut ribs into serving-size pieces. Place in a 5-quart slow cooker and pour barbecue sauce over ribs. Sprinkle with garlic. Cover and cook on low for 6-7 hours or until meat is tender.
  2. Remove ribs and keep warm.
  3. Strain cooking liquid into a small saucepan; skim the fat. Combine arrowroot and water until smooth; stir into cooking liquid. Bring to a boil; cook and stir for about 2 minutes or until thickened. Spoon sauce over the ribs.

Pro Tip

  • Use this same recipe to make barbecued chicken, turkey, beef or pork.


Are you looking to make some sides with your barbecue?  Here are some quick anti-inflammatory recipes to make a complete meal.

Bacon Green Beans

Servings: 4

Bacon Green Beans
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  • 1/3 lb sliced bacon, diced
  • 1 lb green beans, trimmed
  • 1/3 cup chicken broth
  • 1/3 cup butter or ghee, cubed
  • Salt and pepper to taste
  • 3 Tbsp coconut palm sugar (optional)
  • 3 Tbsp white vinegar
  • 1 Tbsp arrowroot
  • 2 tsp grated onion, or to taste


  1. In a large skillet, cook bacon over medium heat until crisp.
  2. Meanwhile, in a large saucepan, sprinkle beans with salt and pepper; bring the beans, broth and butter to a boil. Reduce heat; cover and simmer for 12-15 minutes or until beans are crisp-tender.
  3. Using a slotted spoon, remove bacon to paper towels to drain. Remove beans with a slotted spoon and keep warm.
  4. In a small bowl, combine sugar, vinegar, arrowroot and onion until blended. Stir into the saucepan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Add beans; heat through.
  5. Sprinkle with bacon to serve.


Pickled Baby Carrots

With their mild herb flavor, these baby carrots make a colorful and flavorful addition to an appetizer tray or a casual meal. Plan ahead because they need to chill for several hours.

Servings: 4

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  • 1 lb fresh baby carrots
  • 1/3 cup white wine vinegar
  • 1/4 cup honey
  • 1 Tbsp mustard seed
  • 1 Tbsp dill weed
  • 1/2 tsp salt


  1. Place 1″ of water in a large saucepan; add carrots. Bring to a boil. Reduce heat; cover and simmer for 5-6 minutes or until crisp-tender. Drain.
  2. In a large bowl, combine the remaining ingredients. Stir in carrots. Cover and refrigerate for 8 hours or overnight, stirring several times.
  3. Serve with a slotted spoon.


  • If you are having this dish as a side and prefer it hot, skip the refrigeration or re-heat once all of the flavors have combined.


Vinaigrette Veggie Salad

Servings: 6

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  • 1 medium cucumber, sliced
  • 1 medium green or colored bell pepper, cut into 1″ strips
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, sliced or diced
  • 1/4 tsp salt
  • 1/4 tsp celery seed
  • 2 Tbsp olive oil
  • 1 Tbsp white vinegar or seasoned vinegar


In a serving bowl, combine the cucumber, pepper, tomatoes and onion. Sprinkle with salt and celery seed. In a small bowl, whisk the oil and vinegar; drizzle over salad and toss to coat.


#AntiInflammatoryBBQSauce #TasteofSummer #HomeMadeGoodness

If you’re interested in an anti-inflammatory lifestyle and more recipes like these, check out The Official Anti-Inflammatory Diet Masterclass.  Or email us at for more information.


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