Fresh Marinara Sauce in Minutes
Better Nutrition|October 2021
If you have five minutes, then you have time to make this no-stir, no-simmer, über-healthy tomato sauce.
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

There’s a whole lot to love about Mediterranean eating. Exhibit A: marinara sauce. This underappreciated staple of Italian cuisine is actually one of the most nutritious sauces you can put on your food, and it’s one of the reasons pizza, when it’s made with the right ingredients, can be healthy food. After all, what’s not to like about tomatoes, vegetables, garlic, olive oil, and fresh seasonings? You almost feel healthier just by reading the list of ingredients! Antioxidants and anti-inflammatories abound, topped off by my personal choice for the ultimate medicinal food—olive oil!

Now here’s the beauty part. Ordinarily, the only downside of homemade marinara sauce is the amount of time it takes to make. Usually, you have to simmer it for hours. But not with this recipe. Chef Jeannette has opted for blending the ingredients in a high-power blender or food processor, which cuts the prep time from hours to minutes and produces an incredibly nutrient-rich blended sauce. It’s worth noting that the sauce is essentially raw as opposed to cooked. While a slow-cooked sauce is also wonderfully healthy, most of us don’t get enough raw foods in our diets, and this is a great way to correct that omission!

FEATURED INGREDIENT

Tomatoes

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