Even though the season is long over for homegrown vegetables, you can still savor the flavors of summer with our veggie-loaded tomato sauce. Like Italian grandmothers who perfected the art of stretching the harvest, we’re doing it, too. This sauce is delicious on pasta, lasagna, casserole dishes and even on poached eggs.
You’ll get more than the usual amount of nutrients because there are two servings of vegetables in every portion. Our sauce includes onions for the heart and immune system, carrots that provide beta carotene for eye health and vitamin C, bell pepper for the immune system and celery with antioxidants that protect cells and reduce inflammation. Zucchini provides bulk and water to enhance gut function. Finally, tomatoes are especially high in lycopene, a powerful antioxidant that promotes skin health, protects against certain cancers and decreases the risk of heart disease and diabetes.
There’s a good reason that we’re using canned tomatoes as the basis for this sauce. In the canning process, ripe tomatoes are picked and often prepared within hours of harvesting, so they may have more nutrients and flavor than underripe tomatoes that are picked early to survive shipping during the fall and winter. In addition, canned tomatoes are usually less expensive when fresh tomatoes are out of season.
We suggest doubling this recipe and freezing some of the sauce for busy days. Thoroughly clean some jars, fill them and tightly seal them. You can also use BPA-free plastic containers or freezer bags for individual portions of the sauce. To avoid freezer burn, use the sauce within three months.
Whether you enjoy our veggie-rich sauce this week or into the months ahead, you’ll be on the right track for getting the type of nutrients that can help to boost your immune system this winter.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Veggie-loaded Tomato Sauce
Serves: 12 (½ cup each) / Prep time: 20 minutes / Total time: 1 hour
2 teaspoons vegetable oil1 medium sweet onion, diced1 cup diced carrots6 garlic cloves1 ½ cups diced red bell pepper¾ cup diced celery½ cup diced zucchini2 tablespoons Italian seasoning1 teaspoon chili powder½ teaspoon salt14.5-ounce can no-salt-added diced tomatoes15-ounce can no-salt-added tomato sauceWater as needed
In a large saucepan, heat oil over medium heat. Add onions and carrots. Sauté until onions are translucent, 5-7 minutes. Add garlic, red bell pepper, celery, zucchini and Italian seasoning. Sauté until vegetables are soft, 7-10 minutes. Add remaining ingredients. Bring mixture to a boil, then reduce heat and simmer for 10-15 minutes. When vegetables are soft, remove from heat. Blend mixture with an immersion blender until smooth. Serve warm or allow to cool before storing in the refrigerator.
From Henry Ford LiveWell
50 calories (16% from fat), 1 gram fat (0 gram sat. fat), 11 grams carbohydrates, 2 grams protein, 160 mg sodium, 0 mg cholesterol, 39 mg calcium, 3.5 grams fiber.
Dining and Cooking