This is the easiest of all of my cooked meals and yields the most servings. Spaghetti sauce on the grocery shelves is loaded with sodium and the low sodium recipes on the internet mostly offer reduced sodium not even close to the low sodium level of this recipe which should be under 20mg per serving. If you are a traditionist and want basil and/or oregano feel free to customize this recipe and make it your own. And if you have to add ground beef I recommend the minimum amount as that adds saturated fat.
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2 - 29 oz cans of no salt added tomato sauce
2 - 29 oz cans of no salt added diced tomatoes
1 - 6 oz can tomato paste - try to find the brand with the lowest amount of sodium
8 oz of mushrooms
1 green pepper
1 medium onion or two bunches of green onions
Optional, if adding beef cook it separately until brown throughout before adding to the sauce
I recommend adding the following seasonings before cooking but they are all optional and you choose what you prefer. All of these seasonings are high in nutritional value and I add all of them when I'm cooking:
1 tablespoon crushed red pepper - will add a little heat
1 tablespoon Dash Salt Free table blend (or your favorite salt free blend)
1 tablespoon Turmeric - Indian flavor (excellent anti-inflammatory benefits)
1 tablespoon minced garlic
1 teaspoon ground black pepper
Heat this on the stove at medium heat stirring regularly until the sauce starts to boil "keep an eye on it" and then reduce it to low - still stirring it. I leave it on low while I boil the noodles, when the noodle are nearly done, remove the sauce from the heat.
Depending on how fast this is consumed portions of this will need to be frozen. For example, divide the sauce in three or four equal amounts and freeze what you don't expect will be eaten in a weeks time.
I find to have a satisfying serving I use 3 oz of whole grain noodles and 9 oz of sauce.
To take your spaghetti to the next level in nutrition add the following seasonings to the finished spaghetti sauce per serving prior to reheating the sauce which takes about 1 minute in the microwave.
1 1/2 tablespoon freshly ground flax seeds - nutty flavor, will thicken the sauce
1/2 tablespoon freshly ground fenugreek - Indian flavor
1/2 tablespoon nutritional yeast - cheesy flavor
Optional - 1 Tablespoon Parmesan Cheese, will add 50mg of salt or more depending on the brand, or just use the nutritional yeast
Make the noodles per their directions and use whole grain for an excellent source of fiber.
I started with a 4 quart insta-pot then went to a 6 quart and finally an eight quart. It saves me time by making eight serving at a time.
I use quart size sealable bowls to store meals in my refrigerator. They keep just fine. I use small plates to cover the bowl during microwaving to prevent damage to the plastic covers