Sugar Free Tomato Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1/2 cup parmesean cheese, grated
- 1 tsp leaves basil
- 1 tsp leaves oregano
- 1 dash black pepper
- 1 tsp leaves thyme
- 1 tbsp extra virgin olive oil
- 3 tsps minced garlic
- 1 can tomato paste
- 28 oz diced tomatoes, canned
- 1 5 fl oz serving red wine
Instructions
- Use a large deep skillet to sauté fresh or jarred finely chopped garlic in the extra virgin olive oil over medium high heat.
- When garlic is cooked (approx 1 to 2 minutes) lower heat and add the crushed tomatoes (2 cans) and tomato paste (1 can). Keep stirring until completely mixed together.
- Stir in all of the dried spices- basil, thyme and oregano. Add a dash of pepper to taste.
- Stir in a small glass of wine approx 1/3 of a cup if you prefer to measure. Lower heat now to lowest setting. (Use balsamic vinegar instead of wine if you want less carbs...it tastes just as good).
- Stir in the grated parmesean cheese. I sometimes will use 3/4 cup because my family loves cheese.
- Cover skillet and let simmer over lowest heat setting for 20 to 30 minutes. Give it a good stir about 3 times during the simmer time.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Sugar Free Tomato Sauce contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Sugar Free Tomato Sauce can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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