Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Want to learn how to make the best tomato sauce at home? My family says it’s easily the yummiest homemade tomato sauce they’ve ever had. A luscious blend of sweet grape tomatoes, simmered in garlic, oregano and black pepper to create a rich and hearty recipe. Quick, easy, and you won’t believe how ONE recipe transforms into three heart healthy meals. Indeed, busy weeknights call for low-effort, nourishing recipes that are insanely delicious!
I love fresh tomatoes – all types! I think you’d agree they tickle taste buds across the globe. From Asia to the Americas, people adore tomatoes in all sorts of recipes. Cooked or raw, they’re super versatile and great for roasting, grilling, and the perfect vessel for creations such as tomato sauces, curries, pastes and more. Not to mention, I regularly munch on tomatoes as my go-to snack option. Seriously, how many reasons do you need to enjoy them?
These grape tomatoes are the perfect choice to create this recipe – quick and easy! Besides being perfectly sweet, this variety provides the right amount of tang. Plus, you’re saving time by not having to chop them – wash and throw ’em into the pan. Those previous minutes matter on hectic weeknights!
How To Make Tomato Sauce – Step By Step
- Start by gathering and preparing the ingredients. The ingredient list is small. So, you’ll be glad to hear that the only prep you need to do is to crush the garlic and wash the tomatoes.
- Heat the olive oil on medium heat, add garlic and fry until it releases it’s beautiful aroma and begins to turn golden.
- Thrown in those grape tomatoes and stir. Cook until the tomatoes are mushy.
- Once the sauce begins to thicken, add the pepper, oregano and finish with salt. Turn off the heat once the sauce reaches a creamy, dreamy consistency.
That’s it, folks. No fuss, easy and healthy!!
Heart Healthy Dinner Ideas – Using The Best Tomato Sauce
Whether you’re looking after your ticker or cooking for someone who is, heart healthy meals have got to be tasty, easy, and ones the whole family will enjoy. There is no reason to feel like you must create separate dinner recipes to achieve a heart healthy diet plan.
I’ve crafted an easy and healthy tomato sauce recipe that tastes delicious and transforms into three unique heart healthy dinner meals. You will notice that we are basing our meals on plants and complimenting with some fish, chicken and cheese.
This sauce recipe is perfect if you’re on the hunt for a:
1. Tomato Sauce For Pasta
Here’s how to make this vegan pasta dish (serves 4):
Add 2 cups of cooked chickpeas and 2 cups of your favourite cooked pasta – wholewheat, lentil- or quinoa-based pasta to the tomato sauce to create a family-friendly and heart healthy dinner recipe. Serve this tomato pasta sauce with a side salad to complete your meal.
2. Tomato Sauce Recipe For Pizza
Here’s how to make these homemade naan pizzas (serves 4):
What you need:
- My tomato sauce
- 4 naan breads (wholewheat or gluten-free depending on your specific dietary requirements). Follow packet instructions to prepare the naans
- 2 cans salmon, drained (choose certified sustainable to help keep our oceans healthy)
- 2/3 cup cheddar cheese, grated
- 4 handfuls greens (arugula, herbs, spinach, lettuce all work well)
Spread the tomato sauce on naans, add salmon, sprinkle cheese, and send under the grill to melt the cheese (1-2 minutes). Serve with a handful of your favourite greens on top.
3.Tomato Sauce Curry Recipe
Here’s how to make this chicken curry – in a hurry (serves 4):
What you need:
- My tomato sauce
- 600 g chicken breast (3 small chicken fillets) cut into small cubes
- 2 tsp curry powder
- 1 tsp garam masala
- 2 heaped cups fresh spinach, washed and dried
Once the tomato sauce is almost done, add the chicken cubes and stir well to coat the cubes. Cover and cook on medium heat for 15 minutes or until the chicken is cooked through. Add the spinach at the last minute and stir. You want the spinach leaves to be nice and brightly coloured. We’ve kept the salt low in all these dishes to craft heart healthy dinner meals. Plus, this amount of salt suits our family’s taste buds. If you fancy more salt, I’d suggest adding more pepper or lemon juice to bring even more flavour – without the need for added sodium. Serve with roti, rice or quinoa – with a side salad to complete your meal.
Why These Dinner Recipes Fit Into A Heart Healthy Diet Plan?
I’ve intentionally selected heart loving foods and cooking techniques to help you enjoy your heart healthy diet. There’s a mix of vegan, and also something for those looking to reduce their intake of meat. Plus, a cultural recipe to satisfy those ethnic taste buds. You could easily make all these dishes gluten-free by choosing alternatives. Here’s how these recipes fit into a heart healthy diet plan.
- Tomatoes are not only rich in the powerful antioxidant lycopene, but they’re also low in calories, fat and sodium. Plus, tomatoes are a great source of potassium, vitamins A, C, and E. Some research has linked lycopene with a reduction in LDL levels (bad cholesterol) and helping to prevent blood clotting. This could lower the risk of stroke. We also know that potassium plays an important role in regulating blood pressure. So many wins!
- Chickpeas are plant-powered gems, bursting with good for you nutrients. Rich in fibre, protein, vitamins and minerals, chickpeas are a great choice if you’re striving for meatless meals more often. Plant-based diets, rich in fruits and vegetables, have consistently shown to control cholesterol levels, blood pressure and weight—all important factors for heart health. And let’s not forget, chickpeas are also easy to use, delicious and lighter on the wallet.
- Lean Poultry. For those who like meat, smaller amounts of lean chicken can be enjoyed, but let’s not forget, meat and poultry should be based around plants. I like to think of poultry as complimenting this meal and not being “the meal.” Remember to remove the fat and skin before cooking. If you’re after a heart healthy chicken recipe, this is a good option.
- Salmon. Most of the reported health benefits of eating salmon are accredited to the presence of healthy unsaturated fats, namely omega-3 essential fatty acids – docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Salmon (and other types of fish like mackerel, sardines, herring) is chockfull of omega-3 fatty acids. Omega 3s are immensely important, offering a myriad of impressive health benefits. EPA and DHA make the blood less likely to clot, control high blood triglycerides, stabilize serious heart rhythms, and manage high blood pressure. Evidence tells us that those who eat fish 2-3 times per week are less prone to heart attacks.
- Leafy Greens are regarded to be one of the healthiest vegetables. Rich in potassium, they also provide iron, zinc, calcium, magnesium and antioxidants. Collectively, these help to quell inflammation and reduce the risk of heart disease and keep your ticker healthy.
- Extra Virgin Olive oil is predominantly monounsaturated fat (oleic acid). Studies indicate this may help reduce inflammation. Plus, extra virgin olive oil has a powerful antioxidant profile, which may support healthy blood cholesterol levels, and prevent clotting. These are all important factors in the reduction of heart disease risk.
Top Desi~licious Tips
- Use fresh ingredients to create a flavour-packed recipe
- Cook on medium heat – slow and easy creates a thick and luscious consistency.
- Opt for sweet and tart variety of tomatoes. It works wonders in this recipe.
- This is a basic tomato base recipe. There’s room to get creative and add your favourite ingredients to create heaps more variations.
- Store in the fridge for three days in an airtight container.
More Heart Healthy Dinner Ideas You May Like
Here’s an entire recipe collection of heart healthy recipes
What’s your favourite way to enjoy tomato sauce? What are some of your go-to heart healthy dinner recipes ? Have you tried my Tomato Sauce recipe? Leave me a comment below!
If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos.
Hungry for more?
The Best Tomato Sauce Recipe | Desi~licious RD
Ingredients
- 2 tbsp olive oil extra virgin
- 2 tbsp garlic fresh, crushed
- 900 g grape tomatoes washed
- 1 tsp oregano dried
- 1 tsp black pepper coarse
- ½ tsp salt
Instructions
- Start by gathering and preparing the ingredients. Heat the olive oil on medium heat, add the garlic and fry until it releases it's beautiful aroma and begins to turn golden.
- Add the tomatoes and stir. Cook until the tomatoes are mushy.
- Once the sauce begins to thicken, add the pepper, oregano and finish with salt. Stir well. When the sauce reaches a creamy, dreamy consistency, turn off the heat.
Notes
- Use fresh ingredients to create a flavour-packed recipe
- Cook on medium heat - slow and easy creates a thick and luscious consistency.
- Opt for sweet and tart variety of tomatoes. It works wonders in this recipe.
- This is a basic tomato base recipe. There's room to get creative and add your favourite ingredients to create heaps more variations.
- Store in the fridge for three days in an airtight container.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she’s dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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