Friday, August 16, 2013

Two Homemade Tomato Sauces; Garlic and Onion Free (low FODMAPs Friday!)

One of the most difficult parts of being on a low FODMAPS diet is trying to avoid garlic and onion.  Thankfully as the years have passed my tolerance for both of these spices (both of which are found in just about everything, literally.  They are almost as ubiquitous as salt.) has increased. It's definitely not fun being an Italian women, married to an Italian man, and having to avoid garlic and onion as much as possible.  Thankfully I'm finding ways to get around the whole sauce issue.  First, Rao's Homemade "Sensitive Formula" Marinara Sauce is a great find at the grocery store.  Most stores carry it, which is nice.  If you still miss that Tuscan flavor, mix in some garlic or Tuscan olive oil to boost the authentic flavor (by the way, did you know that authentic Tuscan bread doesn't contain salt?  Yeah, Google that).

Another option is to make your own sauce.  I know, I know, that takes forever, right?  Well you know me, I hate taking a lot of time making something, so I've got two great options for you today. One takes no longer than about 5 minutes, and the other takes about 1.5 hours, but most of that time is just sitting around and waiting (with a few stirs here and there).

Simple, Simple, Simple Sauce
Serves: 2

1.5 cups cherry or grape tomatoes
2 Tbsp. extra-virgin olive oil
1/2 Medjool date, pitted **
1/2 tsp ground oregano
1/2 tsp. salt
1/4 tsp. dried rosemary

Directions: Add to a food processor or blender, and blend well.

**Note: The Medjool dates will contain FODMAPS , but this 1/2 date really shouldn't cause any problems.

Option number two (especially if you are like us and you have an abundance of tomatoes growing in your garden right now).....

Homemade Stovetop Spaghetti Sauce (Low FODMAPs)
Serves: 3-4

4 large tomatoes (or ~ 20 Romas)
2 red bell peppers, diced fairly small, ~ 1inch
1 bay leaf
1/4 cup fresh basil, packed
1/2 Tbsp. sugar
1 tsp. dried oregano
~1/2 tsp. sea salt
3 tsp. Tuscan or garlic olive oil, divided
Fresh ground pepper, to taste
Dash of cinnamon


1.  Boil the tomatoes in a large saucepan until the skins are loose and begin to break away from the flesh.  Allow the tomatoes to cool, then peel off the skins.

2.  In a skillet saute the red peppers with 1 tsp. olive oil until they are slightly browned (~5 minutes)

3.  In a large sauce pan add all the ingredients (the boiled tomatoes, with the skins removed, the sauteed red peppers, and all the remaining ingredients).  With your spoon try to break the tomatoes apart so they aren't in large chunks.

4.  Bring the sauce to a boil and then allow to simmer on low for ~40-60 minutes.  Be sure to stir your sauce every 15 minutes, or so.

5.  Once the sauce has simmered for about an hour, allow to cool slightly then add to a blender.  Blend until the sauce is nice and smooth.

**NOTE:  If you are following a low FODMAPS diet this sauce should be safe. Enjoy!

This is what the sauce looked like when it was simmering, at first. I tried to break up the tomatoes as much as possible, but the peppers (I used green and red, actually, but I suggest just using red) were still large chunks. That's ok.  They will eventually get blended).

Serve over your favorite pasta, spaghetti squash, or pizza crust.  Smile when your Italian-Stallion husband loves this sauce just as much as you do :)


Seriously, this sauce was amazing. I've made it two more times since making it that first time.  We have too many tomatoes growing in our garden, what else am I supposed to do?! I'm thinking of bottling it and selling it like Screech from Saved by the Bell. But, of course, I didn't steal this recipe from anyone. It was mine!  Stay tuned for two great recipes coming up, using these sauces; oat bran pizza and zucchini pizza.

QUESTION:  Have you ever made homemade tomato sauce?

In other news, I started my new job on Wednesday, and I'm loving it!!!  Yep, definitely a big change from the supermarket, but a change I am embracing.  I may take a short week off from the blog.  This is TBD.  But don't worry, I'll be back (I know you were worried).  Enjoy your weekend.

Thanks for reading!

The Candid Rd


  1. That first recipe with the date is so interesting! I'll definitely have to give it a try sometime.

    1. I know, I loved the date addition, thought it was brilliant. Just a dash of sugar really adds something to a tomato sauce!

    2. And of course, I had to share it with my readers on my Weekend Wrap-Up. It was too good of an idea to keep to myself!

  2. Fresh delicious ingredients! Way better than the jarred stuff

  3. I love homemade tomato sauce! I think it's way better than store bought. However,Rao's is the one of the best jarred sauces out there!

    1. I agree, I'm a huge Rao's fan!! And, now that I finally have a couple good recipes for sauce, I'm also a homemade sauce fan ;) Finally, this Italian has learned to make sauce!

  4. Good luck with the start of the new job!

  5. Loved that you shared all these options Gina, including the store bought Rao's. I had not seen that one, but will definitely share it, and these recipes, with my FODMAPs clients. Have fun with your new job!!