Spaghetti Sauce

Part of the food and nutrition unit is about educating students about healthy food choices. Today in class we  made homemade spaghetti sauce. It is low fat (containing only healthy unsaturated fats) and full of vitamins. The sauce contained lots of veggies -- and, yes, they all ate it!  (Even those who declared their despise for onions!) Many even had seconds of the sample sized portions. Here is the recipe:

1 tsp. extra virgin olive oil
1/2 medium onion, chopped
2 garlic cloves, minced
1-28 oz can diced tomatoes
1 tsp. Italian seasoning (or more to taste) or fresh Italian herbs
1 tsp. sugar (more or less to taste)

* We added chopped zucchini and yellow squash. You can add any vegetables of your choice: green peppers, mushrooms, carrots, etc.

Saute onions, zucchini and squash in olive oil, until onion is translucent. Add garlic and cook 1-2 minutes longer, being careful not to burn the garlic. Add tomatoes, Italian seasoning and sugar. Simmer for 20 minutes or longer.

While sauce is simmering, cook pasta according to package directions. Drain pasta and toss with sauce.


Other Info:

We used Barilla Pasta Plus (also available in store brand and other name brand varieties.) This pasta contains flaxseed, spelt, oats, barley, and legumes, and is a good source of protein, fiber, and omega-3 fatty acids. It has a more mild taste than whole wheat pasta, so it is an alternative for those trying to avoid traditional pasta, but who don't like the taste of whole wheat.

Olive Oil - Contains monounsaturated  (healthy) fat which can lower the risk of heart disease, and reduce LDL ("lousy") cholesterol. Olive oil also contains polyphenols, a powerful antioxidant that also can promote heart health.


Garlic and Onions - The root vegetables contain sulfides that may lower blood lipids and blood pressure. They are also a rich source of flavonoids, substances known to provide protection against cardiovascular disease.

Zucchini & Yellow Squash - These summer squashes are mild in flavor and are an excellent source of manganese and vitamin C and a very good source of magnesium, vitamin A, fiber, potassium, folate, copper, riboflavin, and phosphorus.


Tomatoes - Tomatoes contain a lot of vitamins A and C, and these vitamins act as anti-oxidants, working to neutralize dangerous free radicals in the blood stream. As part of a balanced diet, they can help maintain healthy blood pressure and cholesterol levels.