Easy Read Recipes by Leanne Foreman

Real food recipes in an easier format that makes it as easy as possible for as many as possible to read and follow a recipe.

Homemade BBQ Sauce

by Leanne Foreman

1. Why Rethink Store-Bought BBQ Sauce?

Have you ever read the ingredient list on store-bought barbecue (BBQ) sauce? Many varieties contain large amounts of sugar. Often, close to half of the sauce is refined sugar, which adds flavour but provides little nutritional value.

Store-bought BBQ sauce also commonly contains maltodextrin. Research suggests maltodextrin may negatively affect the intestinal environment. Some studies indicate it may contribute to chronic inflammatory disorders such as inflammatory bowel disease and metabolic syndrome.
You can read more here:
https://pubmed.ncbi.nlm.nih.gov/25343982/

Before I understood this, I often let my son use BBQ sauce on almost everything. It helped encourage him to eat. Looking back, I wish I had known there were healthier options.

2. A Simpler, Healthier Alternative

This homemade BBQ sauce is easy to prepare. It contains approximately four times less sugar and is free from refined sugar. There is also an optional addition of chilli powder if you enjoy extra flavour and mild heat.

The sauce is always a favourite in our home. Guests often request the recipe after trying it. It is a simple way to serve something tasty while improving nutritional quality.

3. Bottling and Storage Tips

I often reuse clean tamari sauce bottles. Before filling them, I sit them in boiling water to help sterilise them.

When pouring hot sauce into bottles, allow the mixture to cool slightly first. Sudden temperature changes can cause air expansion inside the bottle. This may force sauce to spit back out during pouring.

A wide-mouth sterilised jar can make this process easier. The larger opening allows air to escape safely. If using a jar, you can carefully pour the sauce in while still hot and seal it immediately. This reduces the chance of bacterial contamination.

4. Food Safety and Shelf Life

Vinegar acts as a natural preserving agent. Foods with a pH below 4.6 generally do not support the growth of dangerous bacteria such as Clostridium botulinum.
More information can be found here:
https://www.fda.gov/food/laboratory-methods-food/bacteriological-analytical-manual-bam-clostridium-botulinum

When bottles are properly sterilised, I have safely stored unopened sauce in the refrigerator for up to two months. Once opened, I have stored it successfully for up to one month. However, a conservative recommendation is to use it within 10 days.

Storage time depends heavily on:

  • How well the containers were sterilised

  • How clean utensils and hands are during use

  • Consistent refrigeration

In our home, the sauce is usually finished well before one month.

5. Important Safety Warning

Discard the sauce immediately if you notice:

  • A rush of gas when opening

  • Mould growth

  • A sour or unusual smell

  • A noticeable change in flavour

6. Easy Ways to Use BBQ Sauce Regularly

To avoid waste, I either gift a jar to friends or include BBQ-friendly meals in my weekly meal plan. These include:

  • Homemade hamburgers

  • Pulled organic pork

  • Nitrate-free bacon and eggs

  • Frittata

  • Mixed grill meals

7. Final Thoughts

If I could go back, I would have skipped store-bought BBQ sauce altogether. This homemade version is simple, flavourful, and nutritionally improved. Try it yourself and see whether you still enjoy the high-sugar store-bought options.

Summary

  • Store-bought BBQ sauce often contains high amounts of refined sugar.

  • Many brands include maltodextrin, which may negatively affect gut health.

  • Homemade BBQ sauce has nearly four times less sugar than store bought.

  • Proper sterilisation helps extend storage life.

  • Acidic foods below pH 4.6 help prevent harmful bacterial growth.

  • Always discard sauce showing spoilage signs.

  • Planning meals around BBQ sauce helps prevent waste.

Sweet Nutty Coleslaw

by Leanne Foreman for Millen Farm

A nutty coleslaw with the added sweetness of apples, sultanas, and a sweetened yoghurt dressing.

This Sweet Nutty Coleslaw is perfect served with barbequed meat, especially pork.

For another popular coleslaw recipe, try my Asian Style Coleslaw.

Baked Jalapeño Poppers

by Leanne Foreman for Millen Farm

The story behind these Baked Jalapeño Poppers

Millen Farm gave me the challenge of developing a recipe for their crop of jalapeños. As I had never eaten a jalapeño, this challenge had me definitely outside of my comfort zone. I had assumed jalapeños were too spicy for my palate.

When I went to buy some, I saw a woman grabbing about a dozen. I had to ask her what she was about to make. “Jalapeño Poppers” was her reply. I had never heard of them but her description had me curious.

After a bit of research, I discovered that Jalapeño Poppers are a popular party appetizer in the USA. Fresh Jalapeños are filled with a herbed and spiced cheesy mixture, topped with crumbs, and then usually deep-fried. I never deep-fry anything, so I concentrated on developing my own baked version.

I was so very surprised at how delicious they were. Yes spicy, but tasty without being too hot. My beloved was also totally impressed.

Make up a batch for the next barbeque or the next time a crowd is sitting down to watch a sporting match on television. I hope you find these Baked Jalapeño Poppers as hard to resist as we did, especially when served with homemade Aioli!

 

Dietary preferences

I try to give ingredient options in all of my recipes so that they can be adjusted according to dietary preferences.

For these Poppers to be grain-free choose the nut option, and for nut-free, choose the breadcrumbs (gluten-free if necessary). If you follow a vegetarian diet, these poppers will still taste good with the bacon left out.

 

Braised Red Cabbage

by Leanne Foreman

This easy Braised Red Cabbage recipe is the perfect accompaniment to roast beef or chicken. The addition of apple to the cabbage gives this dish a little sweetness.

I first discovered Braised Red Cabbage when I lived in Austria. I was immediately converted to this delicious side dish that I still use for roasted or braised meat.

For any leftover red cabbage, you could make Asian Style Coleslaw.

Marinated Roasted Eggplant

by Leanne Foreman for Millen Farm

The lemon and herbs help this Marinated Roasted Eggplant go so well in an Italian panino (sandwich), or as a side dish for a picnic lunch. One of my friends, who usually doesn’t like eggplant, likes it heated up as a side dish with Roast Chicken.

This recipe is the first of the year for Millen Farm, where I am now volunteering as the recipe developer for the beautiful organic foods in season.

 

Ingredients

Globe eggplants are usually big, black, and bulbous like a light globe. They should be firm and shiny with a green, not shrivelled, stem.

Lemon juice can be substituted with Apple Cider vinegar for a stronger pickled flavour.

Thyme can be replaced with oregano leaves.

I have used mild green chillies, however, the choice is yours as to whether you prefer it hotter. Red chillies give a pleasing colour contrast.

 

Cooking Tips

Instead of roasting in the oven the eggplant can also be pan-fried on the stovetop or barbequed on a grill. In fact, the grill lines make this a more attractive dish.

 

Honey Soy Noodle Soup

by Little Acre Mushrooms

An easy asian noodle soup by Little Acre Mushrooms using oyster mushrooms, bok choy and either ramen or gluten-free soba noodles.

For other asian style recipes try my Asian Style Coleslaw, Thai Coconut Chicken Soup or Vegan Pad Thai Salad.

 

Ingredient information

Oyster Mushrooms have a fluted cap that resembles an oyster shell. They have a mild nutty flavour and are usually a creamy beige or pink in colour. However, since I live Queensland, Australia, I have used the Queensland Gold variety that I actually grew myself using a growing kit from Little Acre Mushrooms.

Choose mushrooms that have a dry surface and free of brown spots. Store them in a brown paper bag in the lowest section of the refrigerator. They don’t need washing; simply wipe any dirt away with a damp cloth before cooking.

Bok Choy, a.k.a. Pak Choy, Bok Choi, Chinese White Cabbage, has a sweet cabbage flavour and both the green and white parts are edible raw or cooked.

Ramen Noodles are made from wheat, whereas Soba Noodles are made from buckwheat so are therefore gluten-free.

 

Cooking Hints

If you are using the boiled egg, the egg can be cooked in the noodle water by adding them for the last 4 or 5 minutes for soft boiled.  Remove them with a slotted spoon and plunge into some cold water to make them easier to peel.

Another way is to crack the eggs into the simmering broth once the bok choy is added. Cover with a lid to help it cook quickly. Have a look here for inspiration!

 

Zucchini Salad

Inspired by a recipe by Jamie Oliver

This fresh lemony zucchini salad is a perfect accompaniment to dinner, or it can be eaten alone as a light lunch.

It is inspired by a Jamie Oliver recipe from his “Jamie’s 30 Minute Meals” cookbook and has become one of my favourites.

To some it may seem unusual to eat raw zucchini as a salad but please give it a try. I’m sure you will be pleasantly surprised.

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