The countdown is on for the biggest cookout of the year. And you want to focus on the fireworks exploding... not your belly. Right?

Unfortunately, traditional Fourth of July food is some of the worst you can eat. Processed hot dogs loaded with cancer-causing preservatives, white flour buns with forty ingredients, chips and potato salads. And don't forget the cooler full of sodas and sugary desserts!

But sugar lurks somewhere else that you may not realize: Condiments.

And the worst of these is barbeque sauce.

In fact, most commercial brands of BBQ sauce have as much as 60 calories and 14 grams of sugar per serving - not to mention high fructose corn syrup (HFCS) - which is proven to throw your body into fat-storage mode. What's more, HFCS packs fat in the most dangerous place - your belly.

But here's the good news: You can give your Fourth of July cookout a healthy makeover while still keeping the traditional flavors your family loves... just by making simple substitutions and choosing intelligent ingredients.

And that's what we've done with this simple and delicious barbeque sauce. Not only does it have the rich, smoky flavor that makes commercial sauces so tantalizing, it has only 16 calories and less than two grams of sugar per serving. Plus, it's loaded with antioxidants - thanks to cooked organic tomatoes and spices.
 

Keto-Friendly Barbeque Sauce

Yield: 20 servings, 2 Tbsp. each
 

Ingredients
2 strips pastured bacon*, chopped fine
1 tsp. smoked paprika or chipotle powder
1 small onion, minced fine
1 clove garlic, minced
1 small can (6 oz) Muir Glen Organic Tomato Paste
1 cup filtered water
3 Tbsp. organic spicy mustard
1 Tbsp. organic Worcestershire sauce
1 pinch ground cloves
2 Tbsp. balsamic vinegar
1 Tbsp. organic molasses
Organic hot sauce to taste
*You may omit the bacon and increase the paprika or chipotle to achieve a rich, smoky flavor.
 

Preparation
In a medium saucepan, add the bacon. Cook until crisp.
Add the onion and cook until soft, about 3 minutes.
Add the garlic and remaining ingredients.
Simmer 30 minutes, stirring, adding additional hot sauce and spices to taste.
Nutrition Information (per 2 Tbsp. Serving)

16 calories, 1 gram fat, 2 carbohydrates, 1.5 grams sugars, 0.5 grams fiber, 1 gram protein

Use this delicious sauce as a marinade, or baste it on pastured chicken or pork as it cooks on the grill.  Spoon over slow cooked grass-fed beef brisket or pulled pork.  Or get creative and dollop over grass-fed beef hamburgers in crisp lettuce wraps. Round out the meal with a savory cabbage slaw and sweet potato "fries" for a firework-worthy feast your whole family will enjoy!

Wishing you and yours a happy and healthy 4th of July!