Thursday, January 30, 2014
Heart Healthy Marinara Sauce
Tomatoes are an excellent source of vitamin A, C, E, and lycopene. Lycopene is a carotenoid pigment that acts as an antioxidant. Unlike most nutrients, lycopene increases in concentration when cooked and processed. Cooking tomatoes and serving it with some fat, such as olive oil, greatly increases its bioavailability and absorption into the blood stream. Among the many health benefits of consuming tomatoes, such as reduced risk of cancer and heart disease, no research has proven its effectiveness. Regardless, tomatoes are considered to be one of the world's most healthiest foods and enjoying it on a regular basis is encouraged. Below is a recipe for my favorite Heart Health Marinara Sauce...Enjoy!
1 Tbs Olive Oil
1/2 Yellow Onion, Minced
2 Garlic Cloves, Minced
28 Ounce Can of Organic No Added Salt Whole Tomatoes
Handful of Fresh Basil
Heat olive oil in a large saucepan. Add the onions and garlic; sauté until onions are transparent and tender. Add the can of tomatoes and use a spoon to crush the whole tomatoes. Toss in a few pieces of torn basil and stir occasionally until sauce is hot and begins to thicken, about 12 minutes. Before serving add some additional fresh basil and optional sprinkle of low fat cheese.
For added health benefits I used a pasta that includes a 1/2 serving of vegetables in each serving of pasta.