Guilt-Free BBQ: The Body Ecology Way!

Content reviewed by Donna Gates
Written by Body Ecology on July 26th, 2022

summer bbq recipe

Thinking of hosting a BBQ?  From a no-nonsense bbq sauce to delicious cocktails and the right food combining tips, we’ve got some healthy ways to make your BBQ with family and friends something you can fully enjoy, not have to worry about what you can and can’t do and feel absolutely guilt-free!

The Secret’s in the Sauce. Trade out store bought barbecue sauces full of sugar by making your own sugar-free sauce.  BE Sweet is a great all-natural sweetener that’s safe, sweet, smooth, and with no aftertaste. It features a special combination of allulose + monk fruit + stevia and is diabetic-safe, gluten-free, and plant-based. Best of all, it’s easy to use as a one-to-one sugar swap. Slather our sugar-free barbecue sauce on veggie skewers, organic meat, or even on top of steamed quinoa.

So, what’s in the sauce?


  • 1 onion, finely chopped
  • 2 tablespoons coconut oil
  • 3 roasted red peppers, chopped
  • 3 tablespoons raw apple cider vinegar
  • 2 teaspoons BE Sweet
  • A pinch of each, to taste: chili powder, cinnamon, paprika, cayenne pepper, Celtic sea salt

How to Make:

  1. Very gently, sauté onions in coconut oil in a non-toxic pan until they begin to turn translucent and slightly brown.
  2. Warm the roasted red peppers in the pan for a few minutes.
  3. Add remaining ingredients, stir, and blend all of the ingredients in your Vitamix™ or in a high-speed blender.

Enjoy a Sugar-Free Cocktail or Mocktail. You should know by now what sugar can do to your system.  So instead of making sugary lemonade or a sugar-laden cocktail, mix up your own refreshing summer cocktail (or mocktail), Body Ecology style! Healthy Mocktails

Food Combining is critical for proper digestion. Our digestive tracts like simple, combined meals that are easy to digest. It’s important to note that when grilling, not to overcook your meat because the more you cook it, the harder it is to digest.

And you’ll need to take steps to reduce heterocyclicamines (HCA) —highly carcinogenic chemicals that are formed in animal products during cooking. Be sure to eat organic, grass-fed proteins with non-starchy vegetables, like asparagus, green beans, and broccoli. Roast some broccoli and zucchini on the grill, or create a wonderful farmer’s market salad to serve with that delicious barbecued meat!

Follow the Principle of 80/20. Somewhere between not enough and too much, there is a place that is just right. The Body Ecology Principle of 80/20 tells us that this sweet spot is when you are roughly 80% full. At 80% full, the digestive enzymes in your stomach and small intestine have the best opportunity to do their job properly.

Serve Fermented Foods. Sauerkraut is a fermented food that has been a BBQ staple, enjoyed for many generations. Loaded with beneficial bacteria that make B vitamins, they also enhance assimilation, help balance the immune system, and support mental well-being.

Why not try preparing your own? It’s fun and easy, and the benefits are well worth it. Sauerkraut and fermented vegetables are both made with cabbage and are a great source of Vitamin C and antioxidants that protect against stress and fight disease. I always recommend using a Veggie Culture Starter, and checking out some of our favorite cultured recipes.

Walk It Off. Invite your family and friends for a neighborhood walk at the end of the evening! Walking improves mental and physical health rapidly, with studies indicating that even light exercise can boost immunity and mood1,2.

1.Reader’s Digest.  Only 20 Minutes is the Magic Number for a Healthier Immune System.

2. Harvard Health Publishing – Harvard Medical School.  More evidence that exercise can boost mood.


Free Shipping On Orders Over $99
Family Owned
30+ Years of Experience in the Field
Subscribe and Save