One difficult thing about pursuing a diet of health-enhancing foods is that supermarket-bought tomato sauce becomes out of the question. Convenience foods with labels including sugar and numbers and industrialised seed oils (sunflower, canola, rapeseed) do more damage to our bodies than good.
Industrailised seed oils alone can be blamed for contributing to numerous inflammatory diseases, especially gut-related / bowel conditions. Research now shows that the modern diet has an unbalanced omega-3 : omega-6 ratio, where us westerners are consuming too much omega-6 and not enough omega-3. Unfortunately this not only leads to inflammatory diseases aforementioned, but evidence shows that this unbalanced ratio is significantly contributing to infertility in men. That is a scary thought. The best way to counter this imbalance is to prepare your own food, avoid take-aways and fast foods, avoid packaged foods like chips and crackers and store-bought sauces and dressings, and finally to cook with coconut oil, olive oil, or butter (preferably coconut oil as it is safest at high temperatures).
Another thing you can do is prepare your own sauces without any added nasties. That jar of tomato sauce at the supermarket can be tempting when it comes to preparing mince for spaghetti bolognese and nachos, or to partner with your sausages. But to prepare your own can take a matter of moments. It can be frozen and defrosted when necessary, or kept in the fridge for up to two weeks. I recently used this Homemade Tomato Sauce as the base to a Kidney Bean Chilli Pot (recipe coming out next week!). It's easy, cheap, and delicious!
Homemade Tomato Sauce
makes 2 medium jars worth
1 1/2 white onions, diced
4 garlic cloves, diced
2 Tbsp apple cider vinegar
2 cans organic diced tomato cans (sugar-free) or 8 tomatoes, quartered and pureed
juice of half a lemon
2 tsp flaky salt
1 tsp paprika
loads of pepper
- In a medium sized saucepan melt 1 tablespoon coconut oil.
- Add onion and garlic, cover, and sweat for 10 minutes.
- Add apple cider vinegar and stir well.
- Add remaining ingredients, stir well, cover, and simmer on low for 45 minutes until slightly thickened.
- Allow to cool then pour into a blender and blitz until smooth. Taste and season accordingly.
- Pour into two jars, cover, and store in the fridge for up to two weeks.
Feed, nourish, value yourself.