Healthy Recipes
Marinara Fra Diavolo
This fiery, garden-fresh sauce is rich in the “super nutrient” lycopene — crucial for both prostate and heart health. A 2003 study1 found that men with the lowest levels of lycopene had a three-fold increase in risk for a heart attack or stroke. Serve this heart-healthy sauce with steamed spaghetti squash and freshly grated organic Romano cheese for a healthy riff on the classic.
Serves: 6
Time to Table: 1. 5 hours
Healing Nutrient Spotlight
Lycopene
Ingredients
4 cups fresh organic tomatoes, seeded and chopped
2 tsp fresh organic oregano
2 tsp organic crushed red pepper flakes
2 tbsp fresh organic basil
4 cloves organic garlic, minced
2 tbsp organic, expeller pressed extra virgin olive oil
Preparation
First, blanch the herbs to retain color. Prepare a cup of ice water and set aside. Add 1 cup water to a small saucepan and bring to a boil. Blanch basil and oregano by plunging into boiling water for a few seconds then plunge into ice water. Place herbs on a cutting board and finely chop. Add oil to a large saucepan over medium heat. Add garlic and cook 2-3 minutes, stirring. Add tomatoes, crushed red pepper, chopped basil, and oregano. Let simmer over medium heat for 1 hour, stirring with a wooden spoon.
Nutritional Information
75 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 3.5 g monounsaturated fats, 1 g polyunsaturated fats, 0 mg cholesterol, 205 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars, 2 g protein
Reference
- Rissanen TH, et al. Am J Clin Nutr. 2003 Jan;77(1):133-8.
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: heart health, lycopene, marinara, prostate health, sauce
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