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27.8.2018

Homemade Tomato and Vegetable Sauce

Why bother making your own tomato sauce? There’s so much selection in the shops, and it doesn’t exactly fall into the unhealthy category, does it? Well, if you look closely at the ingredients on most sauces, you’re likely to find added sugar (fairly high up on the list) and maybe some artificial preservatives too. Making your own sauce, helps you to cut down on sugar and preservatives, and also gives you a chance to increase your vegetable intake and variety. More to the point it really is incredibly easy to make!





Even though I don’t eat grains very often, I love making the foods that go with pasta, like Bolognese or meatballs, and so a healthy and tasty tomato sauce is a must. Once I started searching online for recipes, I found a number of different ideas, and like many other recipes, this one just evolved the more that I tested it. As it is fresh, this sauce can be stored for about a week in the fridge, or for a lot longer in the freezer.

Extra Boosts

Although the sauce contains vegetables for a nutritional boost, you can also include some added healthy extras too. So far, I’ve found that the following work well:

Medicinal mushroom powders: Eg. Resihi or maitake mushroom powder. These mix in easily and come with their own health benefits, including immune support. (More on those another time)

Beetroot powder: As well as giving a beautifully rich red colour, this powder is a great source of dietary nitrates, which get converted to nitric oxide in the body. Nitric oxide can help to reduce blood pressure and is said to boost sports performance too.



Homemade Tomato and Vegetable Sauce


Ingredients:

• 1 medium celery stalk
• 1 medium carrot, peeled
• ½ courgette
• 1 small onion
• 2 cloves garlic
• 2 cans of chopped tomato (400g cans)
• 1 large handful flat-leaf parsley
• 1 large handful basil leaves
• 2 tbsp olive oil
• Sea salt and black pepper

To make:

• Chop the celery, carrot, onion and garlic into small pieces, roughly all the same size.



• Place the tomatoes in a large casserole or saucepan.
• Add the carrot, celery, onion, garlic and finally the herbs on the top.
• Pour the olive oil over the vegetables and cook for 1 hour, on a medium heat stirring a couple of times throughout cooking.



• Put the contents in a processor (or use a hand-held blender) until smooth.
• Add seasoning to taste.
• Leave to cool.
• Serve immediately or freeze in small batches once the sauce has totally cooled.

For a dairy free parmesan alternative, sprinkle nutritional yeast over the sauce when serving to give you an energy boosting dose of B vitamins!



This sauce comes out quite thick, which I personally like; however, if you prefer a more liquid version, just add in some vegetable stock until you reach the consistency that you like.

I like to freeze this sauce in ice cube trays so that I can easily take out a few for a single serving when I need it.



Give it a go and enjoy!








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