Tomato sauce - valuable tips and 3 proven recipes

Tomato sauce is one of the healthiest sauces that we can incorporate into your diet. 

Lycopene contained in tomatoes under the influence of heating does not lose its positive properties. On the contrary! Compaction of the tomato sauce through its long cooking makes the portion of the sauce has more of this ingredient. Tomato-based sauces should be enriched not only with aromatic herbs, but also with fat, which improves the absorption of lycopene and beta carotene.

Which tomatoes to choose for the preparation of the sauce? 

In season, of course, fresh, ripe in full sun, soft, sweet and fleshy. The best sauce comes out of these tomatoes. In the off season, for obvious reasons, we have to use the preparations - the best will be passata or chopped pelati tomatoes. If we have a choice, let's reach for tomatoes packed in glass or paper. Let's avoid canned products in the diet.

What to enrich the sauce?

As I mentioned earlier, the sauce should be enriched with a source of fat. It can be olive oil, rapeseed oil, coconut oil or milk or a spoon of butter added at the very end. The addition of fat will make the vitamins and lycopene contained in the sauce become more digestible, and the dish will gain on clarity. The fats dissolve in fats, which is why the sauce will be tastier. The addition of oil or other fat will also increase the satiety of the food. It's best to add them to the end of cooking so that they do not lose their valuable health-promoting properties.

A very important component of tomato sauce are fresh herbs. Tomatoes themselves are delicious, of course, but it is herbs and other spices that give them character. It is worth using them not only because of the taste, but also because the sauce will be richer in nutrients.

1. A mild tomato and herb sauce 

Components 

• a glass of chopped tomatoes 
• spoon of olive oil 
• 1/2 shallots 
• a handful of favorite herbs, for me: basil and oregano (it also fits parsley, thyme, rosemary, sage) 
• Himalayan salt 
• optional: a pinch of pepper 

Preparation

In a small pan in olive oil, finely chopped shallot. We add tomatoes. Stew under cover for 30 minutes. If necessary, add water. At the end, season with salt and pepper. Take off the heat and mix with a handful of finely chopped herbs. If we like plain sauces - it's worth mixing it with a blender.

What does it fit?

• pasta
• baked eggs
• stewed meat, especially poultry
• lasagne and cannalloni
• fries from root vegetables
• Pizza

2. Spicy tomato and pepper sauce with thyme 

Components 

• 1 baked red pepper 
• 1-2 cm chili pepper 
• 2 cloves of garlic 
• spoon of olive oil 
• 3/4 glasses of chopped tomatoes 
• Himalayan salt 
• black pepper 
• 2-3 twigs of thyme 

Preparation

Roasted paprika in the oven deprives the seed nests and skins. Finely chop or mix with the blender. In a saucepan, pour garlic over heated oil. We add chili. After a while, add the tomatoes, peppers and thyme leaves. Cook for a minimum of half an hour (if necessary, watered with water). Season with salt and pepper.

What does it fit?

• pastas - especially with salmon and tenderloin
• stewed meat such as veal or turkey
• as a base of treatment
• omelettes and dry pancakes
• cold cheese and cold meats

3. Tomato sauce with coconut milk and coriander

Components

• a glass of chopped tomatoes
• spoon of coconut oil
• 50 ml of coconut milk
• teaspoon of Roman cumin
• a handful of fresh coriander
• Himalayan salt
• black, coarsely ground pepper
• optional: black sesame

Preparation

In a saucepan on coconut oil, roast ground cumin. Add the tomatoes and stew until they are completely disintegrated. Season with coconut milk, salt and pepper. Before serving, we recommend a bit of coconut milk and sprinkle with fresh coriander. You can also add black sesame and a little lime juice.

What does it fit?

• chicken served with rice or cornmeal pancakes
• shakshka in the Indian style
• lentil stew
• shrimp
• Indian coconut-tomato soup

 
And how do you prepare your favorite tomato sauce?