No-mato Sauce
Welcome to the GERD life.
Servings
–
Ready In:
20 minutes
Good For:
Sauces
Inroduction
About this Recipe
As someone with certain dietary restrictions, I try to stick to a Low FODMAP, GERD and dairy free diet. Not always do I abide by these diets and follow these rules (sometimes you gotta just live life, ya know), but when a flare gets triggered, it’s a necessity. Tomatoes are probably my biggest trigger food so I try to stay away from them at all costs. Which makes it hard when sometimes all you want is a big bowl of spaghetti or a giant slice of lasagna. So, I created this tomato free (no-mato) sauce and it does NOT disappoint. Even my tomato-loving husband says he sometimes prefers this to a real tomato sauce.
Also, don’t be deterred from the interesting ingredients, just trust me on this one.
Note: This recipe does contain garlic and onions since they do not trigger tummy issues for me when cooked. If they are a trigger food for you, make sure you omit with something else. I know some people can use garlic powder and onion powder instead or even a garlic infused olive oil. Do what works best for you and your tummy.
Ingredients
- 1 15oz can pure pumpkin puree
- 1 tbsp, olive oil
- 1/2 yellow onion, finely chopped
- 3-5 cloves garlic, minced
- 1 tbsp worcestershire
- 1/2 tsp mustard
- 1 tsp or 1 whole buillion (I use chicken or vegetable “Better Than Buillion”)
- 1 tbsp of Italian seasioning or 1/2 tsp
- Rosemary
- Thyme
- Basil
- Oregano
- Salt and Pepper to taste
Our Tips:
- Add red pepper flakes for a spicy tomato-free sauce.
- Add heavy whipping cream or a dairy free alternative to make a rich and creamy “pink” sauce. Perfect for pasta or even pizza.
- I like to cook mine low and slow. The longer you let it simmer, the more flavor.
- Add any additional spices or vegetable to this sauce to make it your own. We like to add mushrooms and even the occasional bell pepper.
- This recipe makes a “chunkier” sauce. If you prefer a smoother “tomato” sauce, feel free to blend all the ingredients together after you cook it.
- This sauce is perfect for pastas, pizza or even a soup base!
- Add ground beef or turkey to make it a delicious, meaty sauce.
Step by Step Instructions
Step 1
On medium to high heat add your olive oil, garlic and onions to a pan.
Sautee for 5 minutes or until onions and garlic are cooked through.
I prefer to cook mine as long as possible, almost caramelizing the onions. This might be just me, but I noticed the more I cook down the onions and garlic, the easier they are on my tummy.
Step 2
Add your seasonings, salt and pepper to your pan.
Stir until combined and cook for an additional 5 minutes.
Step 3
Add worcestershire, mustard and pumpkin puree.
Stir on low to medium heat until well combined.
Step 4
Fill your empty pumpkin can about half way with water and add to your pan along with your buillion.
If you already tossed the can, just add about half a cup of water.
Stir until smooth.
Step 5
Cook low and slow, adding more water if needed to get desired consistency.
This is where you can taste and add an additional seasonings. I like to add smoked paprika and extra garlic or onion powder.
Note: You really only need to cook this for an additional 10 minutes. However, I like to cook mine for as long as possible, allowing all the flavors to really come together.
Step 6
Blend until smooth or keep it as it for a thicker “marinara” sauce.
Top with fresh parsley and use as a pasta or pizza sauce, soup base or even a dipping sauce for breadsticks.
Enjoy!
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