Silky smooth Sunday sauce that the entire family can enjoy, this Low FODMAP Tomato Basil Sauce is perfect on pasta, spaghetti squash, zoodles and more!
Dairy Free | Nut Free | Soy Free | Egg Free | Garlic & Onion Free
I don’t know if I’ve ever been so excited to share a recipe!
You see, this recipe was life-changing while I was working my way through my medically-necessary low FODMAP diet. FOD-what, you may be asking yourself…?
Well, over the past two months, I’ve been experimenting with a diet low in fermentable carbohydrates — Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols — to help alleviate some bloating and stomach pain associated with Irritable Bowel Syndrome (IBS). It’s something I’ve been meaning to write about for quite some time, but just haven’t gotten around to… until this week!
A Low Fodmap Elimination Diet
Although research is always evolving on IBS (after all, 10-15% of the population has it!), one of the best ways to manage IBS right now is through dietary measures. Sure, there are some meds for bowel irregularities, but for bloating and gas pains, it’s dietary management by identifying food triggers. Researchers have discovered that a low fodmap elimination diet can help identify triggers and alleviate uncomfortable symptoms.
The diet does not eliminate all carbohydrates, however, only fermentable carbohydrates. Unfortunately, many fermentable carbohydrates are fruits and veggies. Womp womp. So as much as many fruits and veggies are so nutritious, they don’t always jive with those who have IBS. We’re talking asparagus (high in fructose), peas (high in fructans), and cauliflower and mushrooms (high in polyols). AND… GARLIC and ONIONS! Two of my favorites!
Research about the low fodmap diet is still evolving, so certain guidelines are still murky.* Currently, experts suggest following the elimination portion for 2-6 weeks and then reintroducing each category of foods separately to see when symptoms flare. I followed the elimination phase for a full six weeks (more on that to come), but not being able to have jarred tomato sauce after just two weeks made me so sad (they all have garlic and onions!)…
So I decided to come up with a recipe I could eat without any symptoms of distress… and created this Low FODMAP Tomato Basil Sauce…
This is now my go-to sauce (it’s EASY!), even if my stomach doesn’t react negatively to garlic and onions!
So how did I create a full-bodied sauce, with just as much flavor as traditional sauce, but WITHOUT garlic and onions?!
I relied on two of my favorite (also low fodmap) veggies to help out – carrots and peppers! The sweetness of carrots and bell peppers cuts the acidity of canned tomatoes, plus adds additional fiber, vitamins and minerals!
I know there may be a couple of extra steps in this recipe, but I promise you will not be disappointed! Plus, the entire recipe takes less than an hour, so cozy up and let’s make some Sunday sauce!
This Low FODMAP Tomato Basil Sauce is…
- Full of flavor
- Low FODMAP
- Food allergy friendly
- Low in oil
- High in fiber
- Absolutely DELICIOUS!
This Low FODMAP Tomato Basil Sauce will NOT disappoint… even if you don’t suffer from any intestinal distress
- 1/4 cup + 1 tablespoon good quality olive oil, divided
- 1 cup chopped carrots
- 1 bell pepper, diced
- 1 28 oz can crushed tomatoes
- 2 tablespoons balsamic vinegar
- 3/4 cup whole basil leaves, loosely packed, divided
- 1/2 teaspoon smoked paprika
- 2 tablespoons dried oregano
- 1/2 teaspoon salt
- Preheat oven to 375°F. Chop carrots and bell pepper and arrange on parchment paper-lined baking sheet. Drizzle with 1 tablespoon olive oil. Roast for 30 minutes, or until soft to fork, tossing once about halfway through.
- While carrots and pepper are roasting, add canned tomatoes, balsamic vinegar, 1/4 cup basil leaves, smoked paprika, oregano and salt to high-powered blender.
- When vegetables are evenly browned roasted, add to high powered blender. Blend on high until combined.
- Transfer contents to medium-sized stock pot. Add remaining basil leaves and olive oil, stirring to combine. If a thinner consistency is desired, add about 1/4 cup water. Bring to boil, then reduce heat to a simmer. Serve immediately over pasta, spaghetti squash, zoodles, etc, or store in glass jar in refrigerator for use within 1 week or freeze for up to 3 months.
Don’t forget to PIN IT…
If you’ve been searching for a delicious sauce substitution for Italian night in your home — without any tummy troubles — I hope you enjoy it as much as I do
P.S. – Do you suffer from Irritable Bowel Syndrome? Yes or no, do you want to hear more about my journey on a low fodmap elimination diet? Let me know!
**Note: No information in this post is meant to be interpreted as medical nutrition therapy or personalized advice. If you’re looking for relief from your tummy troubles or gastrointestinal distress, please contact me or a qualified professional.**
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