The quick pasta dinner!
We’ve all done it—boiling pasta and mixing it with a ready-made jar of Tomato sauce for a quick, easy dinner in less than ten minutes. However, this convenience comes with a cost to our health. Let’s take a closer look at the ingredients in a typical supermarket jar of tomato pasta sauce:
Typical Ingredients in a supermarket tomato sauce:
Tomato (62%), Partially Reconstituted Tomato Purée (24%), Onion (3%), Garlic Purée (2%), Sugar, Sunflower Oil, Salt, Concentrated Lemon Juice, Garlic, Onion Powder, Herbs, Garlic Powder, Cornflour, Acidity Regulator (Citric Acid).
The Problem with Processed Tomato Sauces
Too many Ingredients
A whopping total of 14 ingredients for a tomato sauce! I have highlighted some of the Ingredients that I am particularly against including in my diet and some that I think ruin the taste and quality of your sauce.
Partially Reconstituted Tomato Puree
Partially Reconstituted Tomato Purée is the instant mash potato equivalent of the tomato world. It dries out the sauce and detracts from the true tomato flavour that should be the main taste of a tomato sauce.
Why is there Sugar in my Tomato Sauce ?
Refined sugar is contributing to high rates of Type 2 Diabetes and various forms of cancer. Studies show that bad diets globally recently have overtaken smoking tobacco in the highest causes of death. Using high-quality canned tomatoes, which are naturally sweet, eliminates the need for added sugar in your sauce’s.
No need for Seed oil
Sunflower oil, commonly used in processed foods, is high in inflammatory omega-6 fats and unstable when heated. Its consumption is linked with higher rates of obesity, heart disease, some cancers, dementia, and chronic pain.
Acidity Regulators
Acidity regulators can increase your risk of kidney stones, cause gastrointestinal problems, and create electrolyte imbalances.
A Healthier Homemade Tomato Sauce
The Tomatoes
For this tomato sauce, I recommend using the highest quality canned tomatoes you can find. I personally recommend Mutti, which are simply tomatoes and a sprinkle of salt. The quality of these tomatoes is second to none, and their flavour is immense. You won’t need to add sugar if you use high-quality tomatoes.
Olive Oil
Using high-quality olive oil, especially Extra Virgin Olive Oil, makes a huge difference in your cooking. Look for 100% olive oil, not a blend with vegetable oils. Olive oil contains antioxidant compounds like vitamin E, oleacein, and oleocanthal, which may help prevent heart disease, promote brain function, and protect against certain types of cancer.
Ditch the Dolmio Sauce
Course: Throw The Packets In The BinDifficulty: Easy4
servings1
minute40
minutes300
kcalIngredients
1 tin Mutti chopped tomatoes or an equivalent brand
1 tbsp Extra virgin olive oil
1 clove of garlic
Salt to taste
Handful of fresh basil leaves for garnish
Directions
- Heat the oil in your saucepan then add your garlic and gently sauté
until it starts to become fragrant, it’s important not to let it burn,
Once it is ready remove the clove as the oil is now seasoned - Add your chopped tomatoes to the oil and reduce the heat to medium low
- Simmer until your sauce has reduced by a 1/4
- Add your basil and let it infuse for a minute or so before adding salt to taste.
- Serve with a variety options such as Meatballs, Pasta or even use as the base for your Bolognese just add pan fried mince or your favourite mince alternative some carrots celery and onion. Tomato sauce is really diverse and you can add all sorts of extra herbs and spices to suit the cuisine you are making such as cumin for a Mexican based dish.
“A world without tomatoes is like a string quartet without violins“
Laurie Colwin
