5 Minute Tomato Sauce

"I have no time to cook a healthy meal." It's a complaint I hear often as a registered dietitian. But I have a solution! You need an arsenal of quick and easy recipes, like this 5 Minute Tomato Sauce at the ready. In this post, I'll also be sharing a valuable tip on how to reduce blood sugar spikes when eating pasta! Other quick and easy pasta recipes include my Farfalle with Artichokes White Beans and Spinach, Creamy Mushroom and Chicken Pasta, Linguine with Meyer Lemon Mascarpone Sauce, and a family favorite Haluski (Noodles with Cabbage)

How To Make 5 Minute Tomato Sauce

If you're following me on Instagram, you saw that I spent a week in Italy on a food photography retreat. It was my 6th visit to Italy! Each and every time I visit, I'm reminded of the simplicity of Italian cooking and how just a few basic high quality ingredients can make an outstanding dish.

This sauce is the perfect example of that simplicity. It's rustic, plus the nutritional value of fresh ripe tomatoes, extra virgin olive oil, garlic and herbs, is way better than fast food take out!

I like to use cherry or grape tomatoes for this tomato sauce recipe. It's especially delicious at the end of summer when tomatoes are at their peak in flavor. I usually pick up a bunch at my local farmers market to have on hand for the week. When picking tomatoes, look for ones that are bright and vibrant (not pale) in color, indicating more intense flavor.

@spoonfulofplants

Did you know you can make a delicious tomato sauce in literally 5 minutes flat! Here’s what you’ll need: •2 cups cherry tomatoes (sungold or red) •2 cloves garlic (minced) •1tsp dried oregano •1lb pasta (any shape) •2 tablespoon extra virgin olive oil •coarse salt •fresh pepper Heat a large skillet on medium heat and add the oil. Add the garlic and sauté until fragrant then add the tomatoes, oregano and a good pinch of salt and allow tomatoes to wilt and soften, about 5 minutes. Carefully ** smash the tomatoes with a fork or potato masher. The hot juice from tomato may splatter so use caution. Add the pasta and toss together. Sprinkle on some Parmesan cheese and fresh basil. #easyrecipesathome #pastarecipe #freshfoods #ripetomatoes #tomatopasta

♬ La Dolce Vita - Fausto Papetti

Nutrition Tip: Make The Pasta Ahead To Save Time and Reduce Blood Sugar Spikes*

It may seem obvious that if you have busy and hectic schedule you might consider making the pasta ahead of time so it's ready to go.

But there is another benefit to making pasta and refrigerating it for another time. The process of cooking then cooling foods with resistant starch like pasta and rice, actually lowers it's glycemic index (how quickly a food raises blood sugar levels after eating). This is beneficial for those suffering with diabetes or insulin resistance.

*Please note that there is a lot of misinformation regarding blood sugar spiking on social media. Rises in blood sugar are a normal physiological response to eating. However, in those with pre diabetes or diabetes, consuming foods with lower glycemic index can be helpful.

Variations and Add Ons

If you are gluten-free you can use a gluten-free pasta with this tomato sauce recipe.

Using a high protein based pasta is a great way to add protein and another healthy way to enjoy pasta if you are concerned with blood sugar spiking. Banza pasta has many alternatives that are tasty and delicious.

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