30-Minute Pasta Sauce (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1 - 5

When the pantry has gotten down to dry pasta and canned tomatoes, having a quick low FODMAP marinara sauce recipe is the difference between having “nothing to eat” and “something delicious to eat!” You can add all kinds of things to your marinara (chopped vegetables, cooked meat, grated carrots, fresh herbs) but the foundation is the most important part to ensure fantastic flavor. This recipe is quick to make and stores well in the refrigerator or freezer so you can have delicious marinara sauce whenever you need it.

Ingredients

1 tablespoon garlic-infused olive oil*

2 teaspoons Italian seasoning* (or equal parts basil, oregano, thyme, and marjoram)

1 bunch green onions (green part only), chopped

1/2 teaspoon red pepper flakes*

14 ounces chopped tomatoes*

2 bay leaves*

1 teaspoon Smoke N Sanity Essence of Garlic Salt* (use code IBSGC10 for 10% discount)

1/2 teaspoon black pepper*

Optional extras:

I like to add grated carrot, diced summer squash and/or zucchini, chopped broccolini stalks, and/or corn kernels cut off the cob

Ground chicken or turkey that has been cooked with sausage seasoning (see seasoning mix below)

Directions

(1) Bloom the dry spices: In a medium-size saucepan, heat 1 tablespoon garlic-infused olive oil. When hot, add 2 teaspoons Italian seasoning into the hot oil and let cook in the oil for about a minute.

(2) Add the green onions: Add the green onions and red pepper flakes. Cook for another minute. Finally, add the chopped tomatoes, the bay leaves, and the essence of garlic salt and fresh ground black pepper.

(3) Optional: Add more vegetables (if you like): At this point, you may add other vegetables that require cooking if you want to. I like to add grated carrot, diced summer squash and/or zucchini, chopped broccolini stalks, and/or corn kernels cut off the cob.

(4) Simmer to build flavor: Let simmer for 15 - 30 minutes (you may cook longer for even better flavor but you may need to add a bit of hot water to keep it from getting too thick). When done simmering, remove the bay leaves and set the sauce aside.

(5) Optional: Add cooked meat: If you want to add meat to your sauce, you can cook it and stir it in at this point. I like to add ground chicken or turkey that has been cooked with sausage seasoning (see seasoning mix below). You may also add cooked ground beef or bison or even chopped cooked meat you have leftover from something else.

Make-ahead note: At this point, you may let the sauce cool, put it in an airtight container (or two), and refrigerate or freeze until you’re ready to use it.

(6) Plate and serve: Put a bed of pasta, Zoodles, or spaghetti squash on the plate. Spoon the sauce over the top and sprinkle with parmesan and chopped fresh basil (if desired).

Spice mix for low FODMAP Italian Sausage Seasoning:

1 tablespoon fennel seed

1 tablespoon dry thyme

1 tablespoon dry basil

1 tablespoon dry oregano

1/2 - 1 teaspoon cayenne pepper

2 teaspoons paprika

1 teaspoon smoked paprika

2 teaspoons Smoke n Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

OR 2 teaspoons Gourmend Garlic Scape Powder (use code IBSGC15 for 15% discount

Eat and enjoy every bite because you can!

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