Nomato BBQ sauce: the nightshade-free barbecue base the whole kitchen runs on

Every standard barbecue sauce on the shelf is built on tomato and paprika, which are nightshades this protocol sets aside during the elimination phase. Beets, which anchor this sauce, are one of the best dietary sources of betalains - a group of antioxidant pigments distinct from both anthocyanins and carotenoids - and they provide the deep color that makes this sauce look the part on the plate. Most hot sauces carry the same problem. The result is that a whole category of flavor - the smoky, tangy, sweet-and-savory pull that makes grilled and slow-cooked food feel like a celebration - seems off the table.

This sauce puts it back. A roasted beet and a carrot replace the tomato, delivering the same deep color and earthy sweetness. Apple cider vinegar brings the acidity tomato once carried. Coconut aminos add salty depth in place of Worcestershire. A little honey rounds it out. The result is a sauce that reads like barbecue without a nightshade in sight.

Make a batch on Sunday and keep it in the refrigerator. It keeps for a week, or freeze it in 1/2 cup portions and thaw as needed. Once you have this in the kitchen, slow-cooker wings, pulled pork, chicken patties, and casseroles all become faster and simpler - just reach for the jar.

Beet juice colors everything it touches, so roast the beet right in foil if you want less mess. The roasting step concentrates the flavor and softens both vegetables so the blended sauce comes out smooth and glossy. You can also steam them if roasting is not possible, but the roasted version has more depth.

Ingredients

• 1 small beet (about 150 g), peeled and cut into chunks
• 2 medium carrots, peeled and cut into chunks
• 3/4 cup bone broth or water
• 3 tbsp apple cider vinegar
• 3 tbsp coconut aminos
• 2 tbsp honey or maple syrup (adjust to taste)
• 1 tsp garlic powder
• 1/2 tsp ground ginger
• 1/2 tsp onion powder
• 1 tsp sea salt
• Optional: 1 tsp blackstrap molasses for deeper, smokier flavor
• Optional: 1/4 cup unsweetened apricot puree or preserves for a sweeter, fruit-forward version (well-suited for wings)

Method

Heat the oven to 400 F. Toss the beet and carrot chunks with a drizzle of avocado oil and a pinch of salt, spread on a sheet pan or wrap in foil, and roast until completely tender and lightly caramelized at the edges, about 35 to 45 minutes for beet and 25 to 30 minutes for carrot. The carrot can go on first and the beet added later, or roast them together and pull the carrot early if it is ready.

Let the vegetables cool slightly. Transfer them to a blender with the broth, apple cider vinegar, coconut aminos, honey, garlic powder, ginger, onion powder, and salt. Blend until completely smooth. Taste and adjust: more vinegar for tang, more honey for sweetness, more salt for depth. The sauce should be glossy and pourable, the color of a deep barbecue glaze.

For a thicker sauce, transfer to a small saucepan and simmer over medium-low heat for 5 to 10 minutes, stirring, until it reduces to the consistency you want. For a thinner, Carolina-style sauce meant to coat pulled meat lightly, keep it pourable as blended.

Pour into a glass jar and refrigerate. Use within 1 week, or freeze in 1/2 cup portions for up to 3 months.

Yield: About 1.5 to 2 cups, depending on vegetable size and how much it reduces.

How to use it

• Slow-cooker or broiled chicken wings: toss the wings in 3/4 of the sauce, cook through, then brush with reserved sauce and broil to crisp (see Apricot nomato BBQ chicken wings, BBQ apricot chicken wings)
• BBQ chicken patties or sausage patties: mix 1/4 cup into 1 lb ground chicken before forming (see BBQ Chicken Sausage Patties)
• Nomato BBQ casserole: stir 1 to 1.5 cups through shredded chicken and spaghetti squash (see Nomato BBQ chicken and bacon casserole)
• Pulled pork: use 3/4 cup to coat the shredded meat after a long slow cook (see BBQ Pulled Pork)
• Slow-cooker pulled chicken wraps: add 3 tbsp to the cooker with the chicken and finish with more to taste (see Slow-cooker pulled chicken in lettuce wraps)

Fruit-forward variation (for wings)

For a stickier, sweeter glaze suited to chicken wings, blend in 1/4 cup unsweetened apricot puree or preserves (or sub peach). This adds natural sweetness and makes the glaze cling well. Reduce on the stovetop for 5 minutes to concentrate it before using.

Storage note

Refrigerator: up to 1 week in a sealed glass jar. Freeze: pour into ice cube trays or 1/2 cup portions, freeze solid, then transfer to a bag. Thaw overnight in the refrigerator or in a small saucepan over low heat.

*Original ARM recipe: consolidated from the nomato BBQ formulas embedded in 3 other recipes in the bank, with the method expanded for standalone use*