Garlic-Free Cottage Cheese BBQ Sauce
A smoky, tangy BBQ sauce enriched with smooth cottage cheese for added protein and body. Crafted completely without garlic, onions, or sugar alcohols for comfortable digestion.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Jamie + Lila
Jamie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Food processor · Saucepan
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Combine 0
- 01
Combine 0
In a small high-speed blender or food processor, combine 0.5 cup cottage cheese, 0.25 cup tomato paste, 2 tbsp maple syrup, 2 tbsp apple cider vinegar, 1 tbsp yellow mustard, 1 tsp smoked paprika, 0.25 tsp ground cumin, 0.25 tsp ground black pepper, and 0.25 tsp salt.
Tap card to mark done - 02
Blend on high speed for 45 to…
Blend on high speed for 45 to 60 seconds until completely smooth and creamy, with no cottage cheese curds remaining.
Look for: completely smooth and creamy, with no cottage cheese curds remaining
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Transfer the sauce to a small saucepan…
Transfer the sauce to a small saucepan over medium-low heat.
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Warm gently for 3 to 5 minutes…
Warm gently for 3 to 5 minutes until heated through and slightly thickened, stirring constantly to prevent scorching.
Look for: heated through and slightly thickened, stirring constantly to prevent scorching
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Taste and adjust seasoning if desired
Taste and adjust seasoning if desired. Serve immediately as a dip or glaze, or let cool to room temperature before storing in an airtight container in the refrigerator for up to 5 days.
Ready when: everything is assembled and ready to enjoy
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