Prostate glands: Don't leave home without one.

Yeah, I favor the salsa as well. As for the spaghetti sauce, the added sugar is fairly negligible given the amount I use, but I get your point. As for the soy content, I actually "discovered" tofu not that long ago, and it is now a regular part of my diet. I have it about twice a week, and it goes very well with the salsa and some vegetables. But I'm guessing that's anathema to you.

Anyway, good luck with your search.

 

Even the big box stores - Kroger, Walmart, Safeway- sell el cheapo cans of tomato sauce with no salt and no sugar added. Unadulterated tomato sauce has a low glycemic value (a measurement of how much it raises blood glucose. Some foods with very little sugar actually raise the blood level to surprising levels. Some have lots of sugar but do not actually raise the blood level that much. That is where the glycemic index comes into play.

So basic tomato sauce without additives- easily available.

From there, it is just an easy hop, skip, and a jump, to whichever final form you want to achieve. If it is salsa, then add chopped jalapeno, cumin powder, onion powder garlic powde, whatever. Recipes abound.

If you want to go Italian then just do the Italian spices, ie. basil, oregano, garlic, and the other usual suspects.

The point being that one should not be constrained by sugar and salt in store products. When it takes only minutes to make your own.

The sauce needs to be simmered for a while of course to bring out all the flavors BUT if you are ingesting it for the lycopene and other carotenoids in tomato, then remain ever mindful of the fact that taking lycopene with olive oil increases its absorption YUGELY. Even a poor, bogus olive oil works, because the lycopene is just looking to bound to some type of fat (oils are liquid fat, eh?). The Mediterraneans/sp have culturally and traditionally solved this just simmering the sauce with lots of olive oil in it. Just do that.

 

True. All true. But I'm lazy.

It can be any type of fat. And I wonder if it has to be taken at the same time. I'm not saying it doesn't; I'm just not sure how much of a lead or lag would also work in enhancing the lycopene's bioavailability. Although I imagine taking in fat before the lycopene-rich food would probably work better than after, since fat takes longer to digest. But, yeah, concurrently is probably best.

 

I hear ya and recognize the issue. The point is, that people can become familiar with the factors at play and work out a plan based on their approach. For example, lots of people, myself included (and the amounts used in various studies) think it is desirable to knock down a full cup of tomato sauce prep, rather than just a few tablespoons. So they may want to make the sauce more palatable and filling by adding the olive oil there. Some, such as me, do both. Add a little when making sauce. But also take higher end olive oil separately by the tablespoon. I don't cook (including simmering) with higher end olive oil because it destroys all the polyphenols and oleocanthals, etc that make a good olive oil good. Straight from the bottle for the good stuff. (not going to enter into the forever discussion of what brand is good or better right now) I just use brand X to give lipophilic lycopene something to cozy up to.

So there are ways to approach it by just following what the mediterraneans do and not get scientific about it. Or there are ways to get scientific too. Whatever floats one's boat. Definitely don't need to get scientific about making your own sauce though.

 

I don't really like adding oil to food, let alone chugging it by the tablespoon.

What's in the sauce is in the sauce. I don't look for it. If I could buy it without oil, I would. Which is why I also like salsa: no oil.

My dietary regimen borders on ~low fat. The fat I consume is essentially in the foods I eat. It's in the lean meat, fish, low-fat cheese, almond butter, walnuts, pumpkin seeds, flax seeds, and chia seeds. I don't go out of my way looking for it; it comes to me in the foods I eat.

 

Be healthy



This is similar to what I do. Mutti is a good real Italian brand. I use less, thinly chopped onion, some chillies and some basil at the end.
I also remove by hand the green bits and some seeds of the tomatoes, and do not add pepper as in the video.
Slow cook it for half an hour, it needs to reduce. Don't burn it, keep an eye, stir sometime and add water if needed so it cooks without drying too fast.

It can be done with fresh plum tomatoes too, remove green and seedy watery parts, 5min in boiling water just to easily peel them, and then same as above.

It tastes way better than any prepared sauce, cheaper and healthier. It can also be frozen and used partially by cutting/scooping out.


In old school Italian restaurants, chef have three fundamental liquids always at hand: red, white and clear.
Tomato sauce, double cream (panna), and broth stock, all made from fresh products.
They don't make them daily, fridge and freezer can help, but they use them daily.

 

You add chilies. Red or green?

 

I have no doubt that your approach, and that of frog's, is healthier and tastier. But I'm not ready to commit to a career in the kitchen, and a chef's toque does nothing for me aesthetically.

 

Yes, some chilies, I spelt it wrong earlier.
Not always, but whenever I want both a bit of heat and flavour.
The original recipe has no chilies... Maybe garlic is more of a usual suspect.
I use either onion or garlic and sometime both, I remove the garlic at some point. Chili is a frequent add on.
I don't mind the colour, some type have stronger flavour.

When it comes to flavour I am bit of a purist and try to never overwhelm the flavour of the main ingredient.