Simply Delicious Tomato Sauce

My wife is Italian, so of course I have a soft spot for Italian food. That might sound difficult for someone who has giving up rice (risotto), bread, and pasta, but Italian meals are far more balanced than one might expect. The pasta course in Italy is a course between the appetiser and main course and can be left away with out losing much from the meal.

At home, I often make pasta dishes without pasta. That might sound silly, but take lasagne – the pasta is not my favourite part of the dish, especially since it’s usually over or undercooked. No, I love lasagne for the melted mozzarella, ricotta, and rich tomato sauce or spinach, sometimes made more luxurious with meat.

The good news is those ingredients are low carb, so I still make lasagne with just the filling. Some people like to add slices of courgette as ‘pasta,’ but I prefer to keep just my favourite bits without adding anything at all. My family doesn’t seem to mind either.

One of the key components of many Italian dishes is a good tomato sauce, and tomato is one of my 125 delicious low carb foods. Here’s how I do it…


  • 1 can chopped tomato (Mutti is a great brand, if you can find it)
  • 2 cloves of garlic, chopped
  • 100ml good olive oil
  • Oregano to taste

What to do:

  1. Combine the first three ingredients in a sauce pan.
  2. Cook for a few minutes to soften the garlic.
  3. Blitz with a mixing stick or blender until smooth
  4. Cook, covered, over low heat until the oil separates from the tomato (ca. 30 minutes, depending on the heat). 
  5. Blitz again to combine.
  6. Stir in the oregano.  

Notes: 1. Garlic is relatively high in carbs, but it tastes wonderful and a clove doesn’t weigh much, so I keep using it… 2. Add some chilli pepper (chipotle is especially good) and the herb epazote to turn it into a yummy Mexican type sauce.

Leave a Reply

Leave a Reply

Your email address will not be published. Required fields are marked *