Home-made sauce w/ spaghetti squash

Standard

sace6     Marrying an Italian means you need to know how to make your own sauce. This recipe is easy and delicious. Who doesn’t love spaghetti and meat sauce? This sauce recipe is easily vegan, just don’t add meat. 🙂

First, let’s talk about how super nutritious homemade tomato sauce is.

Did you know that tomatoes are actually healthier when cooked than eaten raw? The absorption of carotenoids and flavonoids from tomatoes is higher when cooked. Cooking breaks down the tomato cell matrix and makes the carotenoids more available. An article in the Huffington Post states it very clearly and simply:

“Studies indicate that tomato consumption is associated with a potentially reduced risk of:

  • ovarian cancer, especially in premenopausal women.
  • digestive tract cancers (mouth, throat, esophagus, pancreas, colon and rectum)
  • cardiovascular disease.
  • asthma and chronic lung disease.”

Also, make sure you are eating organic tomatoes. Studies show that organic tomatoes contain a higher amount of Vitamin C. and bioflavonoids than conventional tomatoes.

sauce1Here’s what you will need:

1 (28 oz.) can of organic crushed tomatoes
1 (14.5 oz.) can of organic stewed tomatoes
1 sweet onion (diced)
2 minced fresh garlic cloves
1/2 tsp. white truffle oil
1 shredded organic carrot
1 tsp. crushed red peppers
3 tbsp. avocado oil
salt and pepper to flavor
1 spaghetti squash
1 lb of grass fed beef (or more if you’re feeding more than 4 people)

sauce2sauce3sauce4sauce5

Directions:

1. Cut the squash in half, vertically, remove the seeds with a fork, and place face down on a pan  (covered in tin-foil and drizzle a little avocado oil on the foil where the squash will be placed.) Sprinkle a little salt on the squash.
2. Bake the squash at 375 for 40-45 minutes. (until soft)
Then, brown your beef in a separate pan.
3. While the squash is cooking, prepare the sauce by adding the avocado oil, diced onion, minced fresh garlic, crushed red pepper and shredded carrot to a pan on medium heat. Cook until soft. (Add more avocado oil if the mixture gets dry. You want to keep it moist0
4. Next, add the two cans of tomato sauce.
5. Put heat on high and boil for 5 minutes. (Make sure you have a lid) 😉
6. Next, put heat on low- let it simmer for 10-15 minutes.
7. You will need to blend the ingredients until the stewed tomatoes are crushed. I use a hand blender. (Make sure it is metal, and not plastic–which will melt and release toxins into the sauce)
8. Pulse the hand mixer in the sauce 7-8 times, until the texture begins to blend smoothly.
9. Next, add truffle oil, salt and pepper.
10. Drain all liquid from the beef, and add the beef to the sauce.
11. Remove the squash and scrape the squash out of the rind, using a fork. It will fall on to the plate like spaghetti noodles.
12. Pour the sauce over top.

sace6

ENJOY!
<>< Kaitlin

Advertisements

2 responses »

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s