joomla counter

TTT quotes leaderboard

sign up eletters

MWMG blog ad

Ask My Friend Maillard

THE QUESTION: “How can I modify my family’s [favorite meal, spaghetti and garlic bread,] to be more nutritious &/or have less sugar? The jar of sauce alone has a lot of sugar & sodium! Do you have a quick & easy way to hack this and/or an easy recipe for homemade marinara sauce? [...]  How about the bread? My kids love that white bread in the freezer section but I know it’s not good for them!”

 

noodle_placesetting.JPG
The epitome of family meals: the perfect spaghetti supper. And as we all know, the ‘perfect’ hinges on the tomato sauce. At first I was hesitant to try to go down the road of “easy homemade pasta sauce”. Firstly, the inherent choose-your-own-adventure-ness of such a ubiquitous family favorite makes concise recommendations or recipes difficult. Every home cook has a different definition of ‘the’ definitive tomato sauce, and every eater likes theirs a slightly different  way. Secondly, for anyone who dislikes cooking or is short on time and therefore looking for an easy/fast recipe, cleaning up after making a tomato based sauce is a deterrent from ever doing that again.
 
 

So I could tell you to simmer/roast some boxed/canned/fresh/heirloom tomatoes with, or never with, some additional veggies and a sprig of rosemary/thyme/basil/parsley until, blah blah blah. Your eyes are probably already spinning at all the options and the ghosts of previous tomato splatter appear. Then you reach for the jarred stuff from sheer anticipated exhaustion. But on the other hand reading the ingredient list of a packaged pasta sauce can make parents feel guilty about the amount of sodium and sugar they are feeding their kids (not to mention ingesting themselves). Running an internet search is no help; entering “healthy hacks for store bought sauce” into Google resulted in 196 million items in less than half a minute. Ironically this blog post will now add to one to that overwhelming total. Below for "part 1" I have tips and ideas for making choices in the grocery store. What to look for in a store bought tomato sauce and what you can buy to add more nutritious elements to any pasta dish then look out for "part 2" coming soon where I will tackle the problem of a great tomato sauce from scratch that even the most cooking-averse parent will come to love.

 

I have two tips to help you have more control over the healthfulness of this family favorite without making a sauce from scratch.

 

AMFM_tomatosauce3.jpg

  • Tip #1: Get in the habit of reading ingredient lists. Remember, the mediterranean diet is one of the most healthful in the world, but if you are buying a pasta sauce with artificial preservatives and flavors you are not eating something that would qualify as the mediterranean diet, even if it is, loosely, Italian food. So if you are buying a premade sauce, choose the sauce with the fewest ingredients, no high fructose corn syrup, and that appears to have actual tomatoes first on the list. It took me about two minutes to find this jar and compare it to the other more recognizable brands. You could simply look for one with “no salt added” emblazoned on the front if you are in a rush (pro tip: If they haven’t added any salt, there’s no need to add sugar). You can see the nutritional label for the jar pictured here.

  • Tip #2: Add in more veggies. Roasted red pepper and cauliflower florets; these are two of the most under-the-radar nutritonal powerhouses in the produce section, not to mention great texture additions for pasta. Other great options are diced summer squash, grated butternut squash, wilted spinach and arugala - all packed with healthy goodness. Then top with fresh herbs for an extra flavor + vitamin boost. You can also add whole or pureed beans to the sauce itself for extra protein. If you are making a meat sauce brown sausage in the bottom of a pan, remove the meat to a plate and then sautee veggies/greens in the rendered fat. This way you don’t need to add extra butter or oil, and the veggies take on that meatiness that will keep kids coming back for more once they get a taste.

 

As for the garlic bread...there’s really no such thing as ‘healthy garlic bread’. I would recommend going all in and making it an occasional indulgence instead of a weekly buy; or switch to bruschetta. If you want to make your own garlic bread so you know exactly what is in the heavenly goodness, Alex Guarnaschelli’s garlic bread recipe is unique yet familiar. It definitely does not qualify as a health food, but you have more control over the quality of ingredients than you do in the frozen aisle.  Assuming they are old enough to use knives/the oven, you could also get the kids to assume some responsibility for dinner by telling them that if they want to have garlic bread when you make spaghetti, they have to make it themselves.

 

On to bruschetta. Basically, this is just thin slices of baguette with yummy topping. Often diced tomato, onion and basil but you can get olive tapenade, pesto or other spreads like baba ganoush or roasted red pepper cream cheese at most grocery stores. Or make them yourself! Top with a bit of cheese and broil for a couple of minutes to get that gooey cheese and crispy crunch that makes garlic bread such a great addition to spaghetti suppers. A great way to inject vegetables into a carb-heavy meal.

 
  
 

User Rating: 0 / 5

Star InactiveStar InactiveStar InactiveStar InactiveStar Inactive
 

Share this

Follow us

About Joanna

blogger joanna2


I am a young entrepreneur who loves to solve problems; from the daily crossword to a client's cooking conundrum. Passion for soccer, architecture, travel, and experimenting with cooking techniques (mostly) define my life. My company, My Friend Maillard, is a personal chef service designed to help clients who don't have the time or inclination to cook at home. I approached Fredericksburg Parent to host this blog so I could also help local families find answers for their seemingly intractable food and cooking related problems.

Did your teenager just decide to go vegan? Do you want to know why your cakes always collapse in the center? Do you want to know how to get chicken skin really crispy? Just Ask My Friend Maillard. Make your queries as specific or as weird as you like and submit them anytime through Twitter, on Facebook, or via email to myfriendmaillard (at) gmail.com. Can't wait to hear from you!

Pouches' Community Corner

This month Pouches learned about a very important resource for families who have lost loved ones to sudden tragedy, an organization called LLOST.

keepsake box

The foundation has helped 44 hospitals in 22 states through their Treasured Memories program. The program sends nurses to bereavement training, and provides or supplements the $55 memory boxes that include clothes, booties, handknot blankets, pictures, foot prints, hand prints, clipped hair and other mementos.

Read more...