Please Mum can I have some …. Sauce? 5 sauces, 5 meals with “Good Choices”


Brought to you by Nuffnang and Fountain Sauces but all views, opinions and words are my own

“Please Mum, can I have some sauce”?  Is that a constant question at dinner time in your house?  It’s daily in ours!  The girls have loved it while we’ve been on holidays as it’s either a BBQ or Fish & Chips every night and you can’t not have sauce with either of them can you????  Anyway, even though the girls try to convince me that tomato sauce is a vegetable I normally do try to limit the amount of times a week the kids have it because of the sugar & salt content and a lot of sauces contain gluten which doesn’t go well with Miss E.  I’d also like them to taste the actual food before it gets covered in sauce!  How about you?

That said, I’m particularly partial to sweet chilli sauce and GT loves his BBQ sauce.  Do you have a fave?

There was a bit of excitement when we came home from holidays to find a box of Fountain Sauces on the door step, excitement from the girls because, well, it’s sauce, and from me because it was a range called “Good Choices” which claims to have no added sugar, gluten free with no artificial colours and flavours.  Hmm, best check these out I thought, so we did.

There are 5 different flavours of the sauces.  I’d not noticed them in the shops before now but they can be found in the Health Food ailse or online at Anyway we taste tested them out on 5 different meals.  Some we dipped, some we drizzled and some like the hot chilli & sweet chilli I put in dishes (recipes below). Scroll on…


Have you seen these in shops?

We went with the girls favourite first….tomato, obviously!  As we’d had so much fish & chips while we were away I was craving some chicken and nothing deep fried! We all love my Parmesan, Polenta & LSA Chicken “nuggets”.  These are a winner with the girls and their friends. They are oven baked so a much, much healthier and so much tastier version of the packet kind of nuggets and really are very quick & easy to make.  They are on regular rotation at BE&S HQ for lunch or dinner and go well in the lunch boxes too with a bit of sauce on the side.


Smiley sauce = happy kids, doesn’t take much!!

Verdict on the tomato sauce? The kids didn’t even comment just kept asking for more! So that’s a tick of approval I believe! It’s sweetened with Natvia (a natural blend of dried stevia plant leaves which are very sweet and a nectar called Erythritol, I had to Google that, it’s natural too apparently!) rather than sugar and it’s also gluten free and salt reduced.

Sushi is a staple lunch for us but there was none to be found on Magnetic Island, so we dived into some on our return.  Have you ever made sushi yourself?  Wanna know how? I gave it a go here and while I don’t have time to make it all the time (or hardly ever) it is a good way of getting kids in the kitchen during the holidays.  Anyway, it was requested for lunch by Miss 6 and, as soy sauce is the girls second favourite sauce, it was a good opportunity to try out the Fountain Good Choices 50% Salt Reduced Soy (also gluten free so good for Miss E).


That all disappeared very quickly too! While I’m all things in moderation reducing salt in packaged foods is a good thing in my books.

Hot Chilli Sauce isn’t something we use a lot of here, a bit too “spicy” for the girls but I love it, GT not so much either so I tested out the Hot Chilli Sauce by making Individual Baked Chilli, Vegetable & Goats Cheese Frittatas. Good for breakfast, brunch, lunch or dinner!  Actually, they could be great for a Mothers Day brunch just print out the recipe below and give it to whoever you want cooking on Mothers Day morning! I made it in individual ramekins so that the others could have theirs without the hot chilli and I could have my sinuses cleared out all on my own!


These were delicious even if I do say so myself and I loved the spicy kick!

Baked Chilli, Vegetable & Goats Cheese Frittatas


  • 6 eggs
  • 2 - 3 tsp Hot Chilli Sauce (depending on how spicy you like your food)
  • salt & pepper to season
  • 2 Tbsp grated parmesan cheese
  • 2 Tbsp olive oil
  • 1/2 onion, finely diced
  • 2 garlic cloves, crushed
  • 2 - 3 sprigs fresh parsley, finely chopped
  • 3/4 C mushrooms, thinly chopped
  • 3/4 C red capsicum, finely sliced
  • 1 C baby spinach leaves
  • 1/3 C goats cheese, crumbled
  • extra parmesan and parsley to garnish


  1. Preheat the oven to 200 degrees and grease 4 cup sized ramekins with a bit of butter or oil
  2. Whisk eggs, salt, pepper, hot chilli sauce and parmesan together in a bowl and set aside.
  3. Heat olive oil in a fry pan add the onions and garlic and saute for a few minutes until the onion starts to soften. Add the mushrooms and capsicum and cook for about 4 - 5 minutes, stirring until the vegetables are soft. Add the baby spinach and parsley and stir for about 1 minute until they start to wilt.
  4. Divide up the vegetable mixture into the 4 ramekins and then top with the egg mixture. Add the goats cheese evenly across all 4 ramekins and bake in the oven for 12 - 15 minutes or until the eggs are cooked and lightly browned on the edges.
  5. Remove from the oven and garnish with the extra parmesan and parsely
  6. Enjoy!

So now we are up to meal and sauce number 4, Sweet Chilli, my favourite to go with my favourite vegetable, sweet potato! We were having a lamb roast for dinner so a side dish was in order….Sweet Potato with Sweet Chilli and Cashew Salad.  Easy, a little bit fancy and delicious!


What you need:

2 large sweet potatoes, peeled and chopped into chunks (or pumpkin if you prefer or both!)

1 red or brown onion, cut into wedges

I Tbsp olive oil

1 garlic clove crushed

1 C baby spinach

3/4 C cashews

1/4 C sweet chilli sauce

Salt & Pepper to taste

What you do: 

Preheat the oven to 200 C and line a baking tray with baking paper

Prepare the sweet potatoes and onion and then place on the baking tray, drizzle with oil and crushed garlic and season with salt & pepper. Bake for 30 – 35 minutes

Allow to cool for about 10 minutes and then transfer to a bowl and toss through the baby spinach, cashews and sweet chilli sauce

Enjoy – it’s yummy!

Last but not least the BBQ Sauce!  While we had had enough BBQ’s on holiday to last us for months we were at a birthday party on the weekend and the kids dinner was sausages in wraps (gluten free party!!). I took along the BBQ sauce to be taste tested,  well you know it’s not good form to arrive empty handed is it and I wanted to see what everyone thought of a sugar free, gluten free, reduced salt BBQ sauce!!!.  This may not be the prettiest of photo’s, in fact don’t spend too long looking at it, but the verdict on the sauce was thumbs up!


So there you have it, 5 ways with 5 sauces! Fountain “Good Choice” Sauces in the health food aisle at Woolies.

What’s your favourite sauce?Do you dip, slather or drizzle?  Do your kids also think tomato sauce is counted as a vegetable?


34 comments on “Please Mum can I have some …. Sauce? 5 sauces, 5 meals with “Good Choices”

  1. Kat - The Organised Housewife
    April 21, 2015 at 10:04 am

    Love love love this post! Funny my son is a big sauce fan, usually barbeque sauce and i usually have to monitor how much he puts on his plate.

    • Vicki
      April 21, 2015 at 10:54 am

      Thanks so much Kat. My girls love sauce too and the youngest isn’t allowed to squeeze it herself otherwise the whole plate is covered in it at least 3 times during a meal!

  2. Lauren @ The Thud
    April 21, 2015 at 10:07 am

    These look great Vic! I’ve never given sauce to my little boy because of the sugar and salt in them and because I know once he gets sauce he’ll want to swim in it! Maybe I could try these!
    And I’m TOTALLY making those chicken nuggets this week. That sweet potato salad will be going on the menu too. YUM.

    • Vicki
      April 21, 2015 at 10:56 am

      The chicken nuggets are the goods Lauren. Once the kids start on sauce they don’t stop!!!! Thanks for stopping by. x

  3. Bondidonies
    April 21, 2015 at 10:12 am

    Great post Vic…good to know a mainstream brand is providing healthier alternatives!

    • Vicki
      April 21, 2015 at 10:58 am

      Thanks so much. I know every kid seems to love it so the healthier the choices the better! x

  4. Mum Of Five Girls
    April 21, 2015 at 10:13 am

    Sauce is consumed more than water here….by the girls that is!!! We have to limit intake too but maybe I’ll give this range a go!!

    • Vicki
      April 21, 2015 at 10:59 am

      I think it’s consumed more than water here too! It definitely has been in the last couple of weeks!

  5. Flavia Julius
    April 21, 2015 at 10:44 am

    Great post, Vicki!! I have two sauce lovers here who will be more than happy to try Fountain sauces. I myself am a big fan of homemade sauces, but as my lovely husband says I am a bit of a “cat” when it comes to bottled sauces, as I feel they aren’t healthy, so… Happy to know these are healthier choices! And will definitely make your chicken recipe, sounds delicious and something even super-fussy Stella will have. By the way finally made your zucchini muffins yesterday, and really liked them! Zucchinis weren’t detected!!

    • Vicki
      April 21, 2015 at 11:02 am

      Hi there, thanks for stopping by. The chicken nuggets are the business, winner, winner chicken dinner! I’m so glad the zucchini muffins worked out and were liked – we are on another round of Anzacs here!

  6. Sammie @ The Annoyed Thyroid
    April 21, 2015 at 2:10 pm

    I love some sauce on the side and your recipes look delicious! I’m definitely a dipper. Unless it’s soy and then I have to put it everywhere!

    • Vicki
      April 21, 2015 at 4:43 pm

      To go with your dumplings right?! Thanks so much. x

  7. Natalie
    April 21, 2015 at 4:14 pm

    Oh I do love some tomato sauce on my dinner and so does my 5 yr old, but like others, I’m also mindful of the sugar and salt levels. I’d never thought to look for a healthy alternative!

    I love seeing how other mums feed their kids too. Those frittatas look fabulous!

    • Vicki
      April 21, 2015 at 4:47 pm

      Thanks Natalie, so do I – always in search of inspiration! x

  8. Malinda @mybrownpaperpackages
    April 21, 2015 at 8:11 pm

    I love chilli and sweet chilli sauce and there would be a revolt in my house if there was no soy sauce!

    • Vicki
      April 21, 2015 at 9:02 pm

      Ha, mine are the same with tomato sauce!

  9. Emily @ Have A Laugh On Me
    April 21, 2015 at 9:19 pm

    It’s funny I’m mad about sweet chilli sauce. As for my kids, the way I see it is that they won’t be sauce addicts forever so I let them have some tomato and BBQ when we have sausages, once a week, and that won’t hurt them! Gosh that pumpkin and cashew dish looks DIVINE!

    • Vicki
      April 21, 2015 at 10:27 pm

      Sweet chilli sauce is the best isn’t closely followed by BBQ.x

  10. stephanie@stephsjoy
    April 21, 2015 at 10:13 pm

    Oh that sweet potato salad sounds lovely, never tried sweet potato and sweet chilli sauce – going to give that a go Vicki!

    • Vicki
      April 21, 2015 at 10:28 pm

      It’s yummy Steph, I hope you like it. Thanks for stopping by. x

  11. Pinky Poinker
    April 22, 2015 at 7:00 am

    I love that frittata recipe. I’ll definitely try it. My husband is a sauce freak so I try the fountain type out xt time I restock:)

    • Vicki
      April 22, 2015 at 10:08 am

      Hi, thanks so much. Sauce freaks anonymous here!

  12. Rhianna
    April 23, 2015 at 4:06 pm

    I love the sweet potato salad! Sauce is generally pretty popular here as well. There have been times when various children have refused to eat anything unless there was sauce on it! So glad those days have passed now though.

    Leaving some belated fairy wishes and butterfly kisses from #teamIBOT

    • Vicki
      April 23, 2015 at 6:46 pm

      Thanks so much for stopping by. And thank you for the fairy wishes and butterfly kisses – we like those a lot around here!

  13. Sonia Life Love Hiccups
    April 23, 2015 at 10:31 pm

    I have these on my shopping list now thanks to you and Kim Zonkt 🙂 They look to bloody good not to try xx

    • Vicki
      April 23, 2015 at 10:46 pm

      Ha! Look out for a joint collaboration with Land of Zonkt and BE&S shortly. x

  14. EssentiallyJess
    April 24, 2015 at 11:41 am

    My kids are bbq sauce addicts, and I’m much the same, although I love chilli as well. The hotter the better 🙂

    • Vicki
      April 24, 2015 at 2:30 pm

      For some reason after reading your comment that “some like it hot” song with the really bad film clip just popped into my head and now I can’t get it out.

  15. Kim @ Land of Zonkt
    April 24, 2015 at 6:01 pm

    Oh hun, what a great post!
    These options look absolutely fabulous. That fritatta has my name all over it… yum.

    My hubby attacked the chilli sauce before I could even do my post on them which was hilarious, but a good sign because they are really nice. I was quiet surprised.
    No substitute on flavour, the kids noticed nothing different and I smiled because it wasn’t full of salt and sugar… Win for all! lol x

    • Vicki
      April 25, 2015 at 12:41 am

      I know I was surprised too. thanks so much x

  16. Bec
    April 26, 2015 at 8:31 pm

    As a grown up kid who still loves tomato sauce on my eggs, it’s great to know theres an option out there that I can have and enjoy. That sushi and the hot sauce looks fantastic, too! x

    • Vicki
      April 27, 2015 at 1:33 pm

      Thanks Bec – long live the sauce right!

  17. Jo @ You had us at hello
    May 2, 2015 at 2:05 pm

    Keeping my eyes peeled for these ones! Especially the soy, I’m secretly adding it to the kids meals. As for tomatoe – does fountain have a tap pour on these? What’s with kids and sauce?!! Haha! Awesome post 😉 xx

    • Vicki
      May 2, 2015 at 2:44 pm

      Thanks lady. That would be a great invention (or perhaps not) free pour sauce!

Leave a Reply

Your email address will not be published. Required fields are marked *