You know you're Low FODMAP when... you've spent a whole day in the grocery store, reading the labels of every single brand and variety of tomato sauce only to leave with a sad can of plain tomatoes. Now, there are some ready-to-eat options for your pizza or pasta meal for us FODMAPpers.
Fody Foods, a certified Low FODMAP company, offers a couple choices.
Casa de Sante offers two choices of store-bought Low FODMAP tomato sauce:
Nello's Piedmont Pomodoro, and Rao's Sensitive Formula
But I find that even when I bite the bullet and pay a bit more for one of these pre-made choices, I end up doctoring it with garlic oil and seasoning to get the flavor I want. So I figure, I may as well make my own so I can build the flavor I want in the final result. Try this sauce with my Low FODMAP Spaghetti and Meatballs recipe.
Low FODMAP Tomato Sauce
1 fennel bulb, diced
1 stalk celery, diced
2 medium carrots, peeled and diced
1 medium zucchini/courgette, diced
1 28oz can diced tomatoes
¼ cup chicken broth/stock
¼ cup red wine
2 tbs garlic infused oil
1 tbs dried oregano
1 tsp red pepper flakes
1 tsp salt
½ tsp pepper
Per serve: Calories 58, Fat 3g, Sodium 273mg, Carbs 7g, Sugars 4g, Fiber 2g, Protein 1g
Start by heating the garlic oil in a large sauce pan on medium. Add the oregano and red pepper flakes and heat until fragrant.
Add in the fennel, celery, carrots, salt, and pepper and saute until they soften and the fennel becomes translucent, about 5 minutes.
Add the zucchini and saute for another 5 minutes.
Deglaze the pan with the red wine, using your utensil to scrape any brown bits off the bottom of the pan. Add the stock and the tomatoes and simmer on low heat for about 30 minutes.
Let the sauce cool and then blend - either with an immersion blender, or in a stand blender. If you like a chunkier sauce, only blend half of the mixture. I like it smooth so I threw it in my Ninja and let it go to town!
I like to freeze in 2 portion containers so I always have some on hand. Serve with pasta (like my Low FODMAP Spaghetti and Meatballs recipe), on pizzas, or any other way you see fit! Enjoy!
What's your go-to meal that uses a tomato sauce?
Hi, I'm Zoe - a novice blogger who happened to experience IBS symptom relief following a Low FODMAP diet. I adapt recipes for a happy tongue and a happy tummy!