If there's one thing that the Western food industry knows how to do, it's how to ruin a perfectly good fruit or vegetable, and tomatoes are no exception. While tomatoes are technically fruit, they are classified as vegetables for culinary purposes and for the purposes of the 123Diet, which means that you can have them at any time of day even during phase 2, as long as you don't mix them with your colored vegetables!

Tomatoes already have a slightly higher sugar content than most of your green vegetables, which is why you should think twice before throwing them into your every meal if you're trying to optimize your fat-burning. So a tomato certainly doesn't need any added sugar— and yet many commercial tomato sauces out there are absolutely dripping with it!

Marinara sauce, tomato sauce, and ketchup may appear superficially similar as they are all tomato-based sauces, but subtle differences distinguish these three tasty musketeers. For one thing: all ketchup and marinara sauces could conceivably be called tomato sauce, but not all tomato sauce is marinara sauce or ketchup.

Traditional marinara sauce is a specific thick and sometimes chunky tomato sauce of Italian origin, ideally made with San Marzano tomatoes and usually cooked for at least 25 minutes. Marinara sauce also also frequently contains, garlic, cayenne pepper, and other herbs and spices, and versions made with olive oil and other high-calorie ingredients are not uncommon. Commercial and restaurant versions tend to be high in both fat and sugar.

Marinara Sauce

Tomato sauce, on the other hand, is a less specific label, one that can be used to refer to any sauce that contains tomato. Tomato sauce can be cooked or uncooked, and can include ingredients as varied as meat stock, wine, herbs, cheese, ground meat, and olives. It is usually (but not always) served heated and is less likely than marinara sauce or ketchup to contain spices.

Finally, ketchup, which was originally invented in order to better preserve tomatoes, is typically prepared using tomatoes, vinegar, sugar and spices. It is the most American of these sauces, present in fully 97 percent of our households, and thus unsurprisingly is the least healthy of the bunch. Ketchup is almost always served cold, and even a tablespoon of it contains more sugar than a typical chocolate chip cookie.

Of course, there's also tomato paste, which is made by cooking tomatoes, straining out the seeds and skins, and cooking the resulting liquid again. Since most versions of tomato paste are made with only tomatoes and citric acid, they should be safe to use on the 123Diet as suggested in the second two recipes below.

However, you could always cut down on it if you feel like reducing either recipe's carbohydrate or sugar content; by getting rid of the tomato seeds and skins, you're throwing away a lot of the fruit's fiber and some of its powerful antioxidant content.

These three tomato sauce recipes can be used to make dressings, soups, and a variety of other savory dishes. They can also serve as a dip for your melba toast, a topping for your konjac noodle spaghetti, or a sauce for your healthy pizzas! For an example, check out our recently posted recipe for Lobster Medallions in Tomato Sauce.

tomato sauce on friends

Tomato Sauce

Our tomato sauce at work in a yummy meatball recipe

Take all the guesswork out of tomato sauce by making your own healthy version! Estimated nutritional value of 59 calories, and .7 g fat. 0 mg cholesterol, 12.5 g carbohydrates, 3.4g fiber, 2.4g protein, 6.8 g sugar (for entire recipe).

Prep Time
10 minutes
Cook time
N/A
Yield
1 or 2 servings (1 vegetable)

Ingredients

  • 2 small tomatoes
  • 1/4 teaspoon salt
  • 2 tsp onion powder
  • 2 small tomatoes
  • 1 tbsp apple cider vinegar
  • 1 tsp paprika
  • 1/8 tsp cinnamon

Directions
Blend all ingredients together in blender. Remember not to use with different colored vegetables (besides onions) during phase 2!

Recipe provided by

123 Diet Ketchup

Yummy homemade ketchup

Enjoy all the flavor of ketchup without all the added sugar in this amazing recipe! Estimated nutritional value of 53 calories, .9g fat. 0mg cholesterol, 9.9g carbohydrates, 2.3g fiber, 2.2g protein, and 6g sugar (per serving, if recipe makes 2 servings).

Prep Time
5 minutes
Cook time
N/A
Yield
Makes 2 or more servings (1 vegetable)

Ingredients

  • 3 ounces tomato paste
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon lemon juice
  • ¼ teaspoon celery salt
  • ½ teaspoon paprika
  • ¼ teaspoon mustard powder
  • Pinch of nutmeg and clove
  • Pinch of black pepper
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • Stevia or to taste

Directions
Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached. Remember not to use with different colored vegetables (besides onions) during phase 2!

Recipe provided by

Marinara Sauce

Marinara Sauce with yummy herbs

This marinara sauce swap will save your Italian-inspired dishes from extra fat and sugar! Estimated nutritional value of 148 calories, and 1g fat. 0 mg, 33.72g, 7.6 fiber, 7.13 g protein, 20.6 g sugar (per serving, with vegetable broth, if recipe makes 2 servings).

Prep Time
5 minutes
Cook time
30 minutes
Yield
Makes 2 or more servings (1 vegetable)

Ingredients

  • 4 large tomatoes or as many as you want if you wish to increase the recipe
  • 1 cup chicken or vegetable broth
  • 1 6 ounce can tomato paste
  • 1 tablespoon dried basil or fresh rolled and chopped basil to taste
  • 2 tablespoons minced onion
  • 2 cloves of garlic crushed and minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Cayenne pepper to taste
  • Pinch of marjorjam

Directions
Chop tomatoes or puree in a food processor for a smoother texture, add spices and heat in a saucepan. Allow to slow cook for 30 minutes to an hour. Allow the liquid to reduce or add additional water to achieve desired consistency. Remember not to use with different colored vegetables (besides onions) during phase 2!

Recipe provided by

Message Us Message Us