Healthy Homemade and Store-Bought Pasta Sauce Recipes

Choosing the Healthiest Pasta Sauce

Pasta is a beloved staple in many households. It's versatile, easy to make, and pairs well with a variety of sauces. However, not all jarred pasta sauces are created equal when it comes to nutrition. Some are loaded with sodium, added sugars, and preservatives. The good news is that it's easy to make a healthy homemade pasta sauce or find a store-bought option with whole ingredients.

Tips for Finding a Healthy Pasta Sauce

When shopping for pasta sauce at the grocery store, read labels carefully. Look for sauces with:

• No added sugars
• Low sodium (less than 140mg per serving)
• Short ingredient lists
• No artificial colors or preservatives
• At least 2 grams of fiber per serving
• Ingredients like tomatoes, olive oil, garlic, herbs, and spices

Avoid sauces that list sugar within the first few ingredients. Added sugars provide empty calories without any nutritional benefit. Also beware of tomato sauces that sneak in high fructose corn syrup.

Sodium is another ingredient to limit in pasta sauce. The American Heart Association recommends no more than 2,300 milligrams of sodium per day. Many jarred pasta sauces contain half of that in just one serving! Choose low sodium varieties or dilute regular pasta sauce with extra vegetables.

When it comes to ingredients, simpler is better. Look for pasta sauces with just tomatoes, olive oil, and flavorings like garlic, basil, and oregano. Avoid sauces with a laundry list of processed ingredients. Sugar, soybean oil, and additives like corn syrup and food starch make a sauce less healthy.

Benefits of Homemade Pasta Sauce

Making your own pasta sauce allows you to control exactly what goes into it. You can emphasize fresh vegetables, use wholesome ingredients, and season to taste. Other benefits of homemade sauce include:

• No preservatives or additives
• Cost savings from buying whole ingredients
• Ability to use high quality olive oil
• Adjust consistency and spice levels
• Customize nutrition to your needs
• Experiment with different flavor combinations

Homemade sauce also gives you flexibility with ingredients. Jarred sauces can be limited in nutrients. But you can pack your homemade sauce with extra vegetables, herbs, beans, lentils, or plant-based protein to create a nutritious meal.

Simple Healthy Pasta Sauce Recipes

You don't have to be an expert chef to make tasty homemade pasta sauce. Start with a basic tomato sauce and add your own twist. Here are some easy and nutritious recipes to try:

Basic Tomato Sauce

This simple sauce comes together in just 30 minutes. The ingredient list is short but packs a flavorful punch.

• 1 28 oz can crushed tomatoes
• 3 cloves garlic, minced
• 3 Tbsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• 1/4 tsp crushed red pepper flakes
• Salt and pepper to taste

Add all ingredients to a medium saucepan and bring to a simmer over medium heat. Cook for 15-20 minutes, stirring occasionally, until sauce thickens. Add a splash of water if it becomes too thick.

Veggie Marinara Sauce

Load up on vegetables to make a nutrient-dense, plant-powered pasta sauce. Try adding any combination of the following:

• 1 cup mushrooms, sliced
• 1/2 cup bell pepper, diced
• 1/2 cup zucchini, diced
• 1/2 cup carrots, shredded
• 1/2 cup spinach, chopped
• 1/4 cup onion, diced

Saute the vegetables in 1 Tbsp olive oil over medium heat until softened. Then add 28 oz crushed tomatoes and simmer for 20 minutes. Season with garlic, basil, oregano, and red pepper flakes.

Lentil Bolognese Sauce

For a heartier sauce, try this protein-packed bolognese with lentils. The addition of carrots, celery, and herbs makes it super nutritious.

• 1 cup dry lentils, rinsed
• 1/2 cup carrots, finely diced
• 1/2 cup celery, finely diced
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 28 oz can crushed tomatoes
• 2 cups vegetable broth
• 2 Tbsp tomato paste
• 2 tsp Italian seasoning
• Salt and pepper to taste

Cook lentils according to package directions. In a large pot, saut the carrots, celery, onion and garlic in 1 Tbsp olive oil until soft. Add cooked lentils, tomatoes, broth, tomato paste and seasonings. Simmer 20-25 minutes, until thickened. Serve over whole wheat pasta.

Nutrition Benefits of Healthy Pasta Sauce

An homemade or carefully chosen store-bought sauce can turn pasta into a well-rounded meal. Here are some of the key nutrients you'll gain by saucing up this pantry staple properly:

Lycopne

Fresh tomatoes are the base of many great pasta sauces. They provide the antioxidant lycopene, which has been linked to lower risks of cancer and heart disease. Tomatoes also contain potassium, vitamin C, and vitamin A. Look for sauces made with whole tomatoes or tomato puree.

Fiber

Fiber fills you up, improves digestive health, and feeds the good bacteria in your gut. Most pasta is low in fiber, so choose a sauce that boosts this nutrient. Homemade sauces made with vegetables, lentils, and beans will provide the most fiber.

Potassium

With tomatoes as a primary ingredient, pasta sauce serves up a good dose of potassium. This essential mineral is important for heart health, fluid balance, nerve signaling, and metabolism. Potatoes and spinach can also amp up the potassium content when added to homemade sauces.

Phytonutrients

The vegetables in pasta sauce provide important compounds called phytonutrients. These plant-based nutrients act as antioxidants in your body to reduce inflammation and protect cells. Common additions like carrots, peppers, mushrooms and spinach make great sources.

Protein

Whole grains in the pasta offer some protein, but adding extras to your sauce can provide even more. Lentils, edamame, tofu, tempeh, white beans, and chickpeas are all tasty plant-based ways to pump up the protein.

Heart Healthy Fats

Olive oil and avocado are centers of nutritional attention, and for good reason. The healthy monounsaturated fats in these ingredients can lower LDL cholesterol and blood pressure. Use them liberally in your homemade pasta sauces for a heart smart recipe.

Tips for Making Pasta Sauce Healthier

With a few easy tweaks, it's simple to turn an average pasta sauce into a nutritious one. Here are some tips for amping up the health factor of any sauce:

Use Plenty of Vegetables

Load up on veggies like mushrooms, peppers, onions, spinach, kale, and carrots to turn pasta sauce into a nutrient powerhouse. Saute them first before simmering in the sauce for maximum flavor.

Add Lentils or Beans

These healthy plant-based proteins add fiber, minerals, and satisfaction to pasta sauce. Try green or brown lentils, white beans, kidney beans, or chickpeas. For canned beans, give them a rinse before using to reduce sodium.

Include Herbs and Spices

Skip the salt and opt for flavor boosters like garlic, basil, oregano, thyme and rosemary. If using dried herbs, add them early on so the flavors develop.

Use Whole Grain Pasta

Make sure your healthy sauce is served over an equally nutritious pasta. Choose whole wheat or gluten-free varieties made from brown rice, quinoa, buckwheat or lentils.

Finish with Nutrient-Dense Toppings

Take your pasta dish to the next level with toppings that add nutrition, texture and flavor. Sprinkle on nuts, seeds, olives, basil, peppers or microgreens. Drizzle with olive oil or a dollop of pesto.

Balance Your Plate

Round out your pasta meal with a salad or side of vegetables. Broccoli, greens beans, roasted broccoli or a crisp mixed green salad complement a pasta entree nicely.

Healthy Pasta Sauce Recipes

Here are more nourishing pasta sauce ideas beyond the basics:

Sun-Dried Tomato Sauce

Sun-dried tomatoes pack an umami punch of flavor. Try them blended into a creamy sauce along with vitamin E-rich olive oil and antioxidant garlic.

Walnut Pesto Sauce

Pesto is a fresh and easy pasta topper. The basil provides vitamin K while the nuts offer plant-based protein and healthy fats.

Roasted Red Pepper Sauce

The sweetness of roasted red peppers pairs perfectly with the tangy kick of tomatoes and garlic for a bold sauce.

Vegan 'Alfredo' Sauce

Silky cashew or almond milk blended with potatoes, garlic and nutritional yeast makes a dairy-free alfredo spin.

Low Sodium Marinara

Cut back on the sodium and load up on flavor with garlic, onion, carrots, spinach, and a splash of red wine.

Tips for Serving Healthy Pasta

Once you've made a nutritious pasta sauce, keep the healthy factor going with your serving methods. Here are some tips:

• Stick to reasonable portion sizes, about 1 cup of cooked pasta and 1/2 cup of sauce per serving.
• Top pasta with extra vegetables, herbs, beans or nuts for a nutrition boost.
• Serve with a side salad or steamed broccoli to add balance.
• Avoid drowning your pasta in sauce, as you'll overconsume calories, sodium, and carbs.
• Chill leftover pasta and sauce in the fridge, then add to salads, frittatas or stir fries later in the week.

Whipping up a homemade pasta dish is a great way to take control of your nutrition. Be creative with farm-fresh seasonal produce and your favorite herbs and spices. Soon you'll have delicious new favorite sauces that also provide a dose of antioxidants, minerals, fiber and healthy fats.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.