Tomato Sauce

tomato sauce

2 large onions
2 red capsicum
4 – 6 cloves garlic
1 tablespoon coconut oil
2 kg ripe tomatoes
2 bay leaves
1/4 cup fresh basil finely chopped
1/4 cup fresh parsley finely chopped
1 tablespoon fresh oregano finely chopped
1 tablespoon fresh rosemary finely chopped
1 tablespoon fresh marjoram finely chopped
1 tablespoon fresh thyme finely chopped
1 fresh chili finely chopped
1/2 teaspoon cayenne pepper
1/2 teaspoon paprika
1/2 teaspoon dry mustard powder
pinch of sea salt and pepper
** use organic and bio-dynamic ingredients where possible **

Finely chop onions and garlic and sauté in a tablespoon of coconut oil until lightly golden.

Puree tomatoes and capsicum in a blender. Add to the sauteed onions and garlic. Bring to the boil and then reduce heat and simmer very slowly until reduced to a paste like consistency.

Add all the herbs and spices whilst still hot and mix in well. Cover and let it cool before placing in glass containers to store in the freezer until needed.

This home-made tomato sauce is unbelievably yummy. It’s easy to make but requires a long cooking time whilst the tomato mixture is slowly simmering away. It’s the perfect replacement to conventional tomato sauce packed full of artificial nasties. I have enjoyed it on everything from tempeh to spinach to avocado on toast, and my friends love it with scrambled eggs and as a sauce for all sorts of meat.



Tomatoes are a cancer-removing superstar. They are filled with lycopene, an antioxidant that protects cells from oxygen damage, certain cancers, and heart disease. Some of the cancers it helps fight are breast, lung, prostate, colorectal, and pancreatic. In fact it is commonly known that by consuming 10+ servings a week of tomatoes, the lycopene can halve the risk of prostate cancer.

Note: Tomatoes that are heated and consumed with a little oil make the lycopene more readily available and easier for the body to utilise the lycopene.

Tomatoes are also very high in vitamins C and A. Vitamin A has a lot of beta-carotene that neutralizes the free radicals that cause illnesses and disease. They also have fiber which is good for maintaining blood sugar levels, helping in the fight against colon cancer, and lowering high cholesterol.

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