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  • Writer's pictureChef Martha Morgan

Allergy-Friendly BBQ Cooking In Collaboration With Red Sneakers For Oakley

It is officially BBQ and grilling out season and the last day of Celiac disease, Asthma, and Allergy Month. It only seems fitting to highlight my recent collaboration with Red Sneakers For Oakley this month. This May 25th, 2024, at 11:30 a.m. EST, I joined forces with Red Sneakers For Oakley to teach a group virtual BBQ Favorites and Sides Class. In this class, I taught how to make an easy BBQ sauce, a Red Cabbage Slaw, and a Kickin’ Pasta Salad. These recipes are Top 9 Allergy-Free, Gluten-Free, and Vegan. I also go over how to make substitutions as we realize you can be allergic to any food. 

Thanks to Red Sneakers For Oakley, we could offer this class for free. If you were one of the lucky people who secured your free ticket, you were entered into a drawing to win a pair of red sneakers. Thank you to everyone who attended the class; it was great. Please keep reading if you would like the recipes for what we made, as they are listed below. If you want to see the class recording, please check it out here on this link for a step-by-step guide to the recipes. To learn more about Red Sneakers For Oakley, click this link. Share, Subscribe, and have a fabulous summer of wonderfully safe BBQs! 

BBQ Sauce

¾ cup of Balsamic Vinegar (Or Vinegar other than distilled or Lemon juice)

16 oz of Tomato Sauce 

¾ Cup of Brown Sugar 

¼ Cup of molasses 

3 tablespoons of Smoked Paprika 

½ teaspoon of salt

1 teaspoon onion powder

1 teaspoon of granulated Garlic

½ teaspoon of black pepper

½ teaspoon of chili powder

¼ teaspoon of ground nutmeg

¼ teaspoon of ground mustard, if you can have

Combine all ingredients in a medium saucepan over medium to low heat. Mix well and simmer for 20 minutes once all the sugar is dissolved. 

BBQ Sauce

Red Cabbage Slaw


1 small diced shallot or 1 clove of garlic (I use a shallot due to garlic allergy)

1 ½ teaspoons of mustard (or substitute lemon or lime juice if can’t have mustard)

2 tables spoons of maple syrup or another safe- liquid sweetener such as agave

⅓ cup of balsamic vinegar

¼ cup of olive oil or other safe-for-you oil 


6 cups thinly sliced red cabbage

1 shredded carrot, about 1 cup

½ cup of minced chives or green onions

¼ cup of minced fresh mint or fresh basil

¼ teaspoon of salt

¼ teaspoon of white pepper

First, whisk the dressing in a bowl and combine all the ingredients. Whisk the shallot or garlic, mustard, maple syrup, vinegar, and oil until well combined.

Toss the cabbage, carrot, chives, mint, salt, and white pepper in a large bowl. Add the dressing and toss the salad again until completely coated. Serve right away or put it in the fridge to serve later. 

Red Cabbage Slaw

Kickin Pasta Salad


1 Avocado 

¼ cup of green onion

¼ cup corn kernels, fresh or frozen (Can substitute cauliflower)

3 tablespoons of lime or lemon juice

3 tablespoons of rice vinegar or apple cider vinegar

2 tablespoons of olive oil or another oil you can use

½ teaspoon of salt

¼ teaspoon chili powder

½ teaspoon of smoked paprika


 12 oz of Gluten-Free safe for you pasta cooked and cooled

15 oz of cooked black beans or approx. 1 ½ cups 

1 ½ cups of diced tomatoes (or red bell pepper)

1 cup of corn kernels ( or use cauliflower)

½ cup shredded carrots

½ cup red onion diced

½ cup fresh cilantro chopped or fresh parsley

1 to 2 jalapenos seeded and minced ( optional, depending on how much kick you can handle)

1 lime cut into wedges to squeeze as an option for serving

Cook your pasta according to package directions, with a tip of cooking 1- 2 minutes less than it calls for. With gluten-free pasta, pulling it 1- 2 minutes early, draining it, and rinsing it with cold water is the most effective way to keep the pasta from overcooking and holding up to the pasta dressing. 

We will put all the ingredients in a blender or food processor to make the dressing and run until smooth. If using a blender, you may have to add 1 to 2 tablespoons of water. Once it is pureed, set it aside—taste it before adding it to the pasta salad to see if anything needs to be adjusted. 

Combine the cooked, cooled pasta, beans, tomatoes, corn, carrot, red onion, and jalapenos in a large bowl. Pour in the dressing and mix until well incorporated. Allow to sit in the fridge for at least 1 hour before serving. Top with cilantro or parsley before serving. I like to have lime wedges on the side so people can add more lime to the pasta salad.   

Kickin' Pasta Salad

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