Fresh Tomato Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 10-12 fresh plum tomatoes (approximately 2-2 1/2 lb)
- 2 Tbsp extra virgin olive oil
- 3 cloves garlic, finely chopped
- Pinch crushed red chile flakes
- 1/8 tsp unrefined sea salt
- 1/4 tsp freshly ground black pepper
- 2 Tbsp finely chopped basil or parsley, or a combination
Instructions
- Peel the tomatoes by scoring the skin of each one with a sharp knife from the top about 1/4 of the way down, in an “x” pattern. Then place scored tomatoes in a pot full of boiling water and boil until their skins begin to crack, approximately 2 minutes.
- Remove tomatoes and plunge into ice-cold water. When tomatoes are cool enough to touch, peel them. If you want a chunky sauce, dice the tomatoes and set them aside. If you want a smooth sauce, pass the tomatoes through a food mill to create a seedless purée.
- Heat the olive oil in a large saucepan over medium heat. When it is hot, add the garlic and crushed red chile flakes. Cook just until the garlic begins to release its aroma.
- Add the tomatoes, salt, pepper and basil and/or parsley. Stir well to combine, cover and reduce heat to low. Simmer for 20 minutes.
- Serve sauce immediately or allow to cool to room temperature before storing. This sauce will keep in an airtight container in the refrigerator for one week, or in the freezer for one month.
- Choices: 2 Vegetable, 1 Fat
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 Fresh 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 Fresh 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.
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