Low Sodium Spaghetti Sauce: A Tasty, Heart-Healthy Recipe
Spaghetti sauce is a staple in many households, but traditional recipes can be loaded with sodium, which can be concerning for those looking to maintain a heart-healthy diet. However, with a few simple tweaks, you can create a delicious, low-sodium spaghetti sauce that is both nutritious and satisfying. Not only does reducing salt intake help lower blood pressure, it also supports overall heart health and can minimize the risk of stroke and heart disease.
By using natural herbs and seasonings to enhance the flavor of the sauce, you can significantly reduce the sodium content without sacrificing taste. This low-sodium spaghetti sauce recipe is not only heart-healthy, but it’s also quick and easy to prepare, making it a perfect option for busy weeknights.
Low-Sodium Spaghetti Sauce Recipe:
Ingredients:
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 1 can (28 ounces) crushed tomatoes
– 1 can (6 ounces) tomato paste
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– 1 teaspoon dried thyme
– 1 teaspoon dried rosemary
– 1/2 teaspoon black pepper
– 1/2 teaspoon red pepper flakes (optional)
– 1 teaspoon sugar (optional)
– Salt substitute to taste
Instructions:
1. In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until they become translucent and fragrant, about 5 minutes.
2. Add the crushed tomatoes and tomato paste to the saucepan, stirring to combine with the onion and garlic.
3. Sprinkle in the dried oregano, basil, thyme, rosemary, black pepper, and red pepper flakes if using. These herbs will add depth and flavor to your sauce without the need for excessive salt.
4. If you prefer a hint of sweetness, you can add a teaspoon of sugar to balance out the acidity of the tomatoes. This step is optional and can be adjusted to your taste.
5. Allow the sauce to simmer over low heat for 20-30 minutes, stirring occasionally to prevent sticking.
6. Taste the sauce and adjust the seasoning to your preference. If you feel it needs a little more flavor, consider adding a salt substitute to enhance the taste without increasing sodium levels.
This low-sodium spaghetti sauce can be enjoyed over your favorite pasta or used as a topping for homemade pizza. The versatility of this recipe makes it a valuable addition to any heart-healthy kitchen, providing a flavorful alternative to high-sodium store-bought sauces.
By prioritizing heart-healthy ingredients and reducing sodium, you can create a delicious, homemade spaghetti sauce that is both nutritious and tasty. With this recipe in your arsenal, you can enjoy the flavors of Italy without compromising your heart health.