Creating Healthy Tomato Sauces for Delicious Recipes

Have you ever struggled with creating the perfect tomato sauce? Well, now you can learn to master the art of sauce-making from American chef Nicola Millbank, who has a special secret to crafting delicious tomato sauces!


Tomato sauce is a versatile ingredient that can be easily combined with other ingredients to create delicious and attractive dishes such as fish with tomato sauce. It is commonly used in both family meals and lavish banquets.

While canned tomato sauce products are readily available in the market for convenience, many people prefer to make their own sauce at home to ensure freshness and flavor. However, some mistakes in the process can result in a sauce that is not smooth and delicious.

1The nutritional benefits of tomatoes

Tomatoes are a highly nutritious fruit that offer numerous health benefits. They are rich in essential nutrients such as vitamin C, vitamin A, potassium, and folate. They also contain antioxidants, including lycopene, quercetin, and kaempferol, which have been linked to various health benefits.

Additionally, tomatoes contain organic compounds that contribute to their nutritional value, such as carotenoids, bioflavonoids, coumaric acid, and chlorogenic acid. These compounds make tomatoes a “nutrition factory” with many components that are beneficial for both health and beauty.

Nutritional composition of tomatoesNutritional composition of tomatoes

2Traditional tomato sauce recipe

Traditional tomato sauce ingredients

  • 2kg tomatoes
  • 200g chili pepper (to add color)
  • 200g minced garlic
  • 100ml vinegar (or lime juice as a substitute)
  • 2 teaspoons sugar
  • 1 teaspoon salt

Additional tips:

  • Instead of vinegar, you can use lime juice to avoid overwhelming the taste of tomatoes.
  • Cook the tomato sauce for 1 hour, constantly stirring, to achieve a smooth and delicious sauce.

How to make tomato sauce

Step 1: Prepare the tomatoes

Use a knife to cut a cross shape on the tomato skin. Boil water and blanch the tomatoes for about 40 seconds. This will make it easier to remove the skin.

Preparing tomatoesPreparing tomatoes

Step 2: Make the sauce

Season the sauce to taste. Blend the tomatoes and strain the seeds before cooking. Store the sauce in a jar, tightly covered, for later use.

Blending the tomatoesBlending the tomatoes

3American-style tomato sauce recipe

American-style tomato sauce ingredients

  • 1/2 teaspoon white sugar
  • 1kg tomatoes
  • 1 teaspoon minced garlic
  • 2 tablespoons vinegar
  • 2 teaspoons sugar
  • 1 large onion (about 150g – 200g)
  • 1 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ginger (fresh or powder)
  • 1/2 teaspoon chili pepper
  • 10g chopped herbs (rosemary, cajun, oregano)

Additional tips:

  • You can use a combination of fresh and canned tomatoes.
  • Peel and blend the tomatoes before cooking.
  • Use bone broth instead of filtered water when cooking.

How to make tomato sauce

Step 1: Prepare the ingredients

Remove the stems from all the ingredients and cook them over low heat for 2 hours. Then add the tomatoes.

Preparing ingredientsPreparing ingredients

Step 2: Make the sauce

Add the tomatoes and blend until smooth. Cook for about 30 minutes and season to taste. Store the sauce in a jar, cover it, and store it for later use.

In addition to the above method, you can also refer to , which is delicious and simple and only takes a few minutes to complete!

Using canned tomatoes and bone broth to make American-style tomato sauce


Homemade tomato sauce is perishable and prone to mold if not stored properly at room temperature. To prolong its shelf life, it is recommended to divide the sauce into smaller portions.

Storage containers: Glass bottles and jars are ideal for preserving the quality and flavor of the sauce.

Refrigeration: The sauce can be stored well for up to 3 months, but once opened, it should be consumed within 1 week.

Freezing: The sauce can be stored for at least 3 months. However, do not keep it frozen for more than 1 year.

Refrigerate or freeze tomato sauce for preservation

5What to eat with tomato sauce?

Fish with tomato sauce

Fish with tomato sauceFish with tomato sauce

Fish with tomato sauce is an ideal dish, especially in cold weather. The golden fish combined with the sour taste of tomato sauce creates a delicious and irresistible combination. Enjoy it with hot steamed rice for a satisfying meal.

Quail egg with tomato sauce

Quail egg with tomato sauceQuail egg with tomato sauce

If you enjoy dishes with soft, meat-filled meatballs, you will love quail egg with tomato sauce. The combination of chewy meatballs, cute quail eggs, and creamy tomato sauce is simply irresistible. Enjoy it with steamed white rice for a delicious meal.

Tuna with tomato sauce

Tuna with tomato sauceTuna with tomato sauce

Tuna with tomato sauce is a flavorful dish with a sour and sweet taste. The combination of tuna and tomato sauce creates an appealing and delicious dish. Enjoy it with hot steamed rice or your favorite side dishes.

Meatballs with tomato sauce

Meatballs with tomato sauceMeatballs with tomato sauce

If you enjoy fish cakes with tomato sauce, you shouldn’t miss out on meatballs with tomato sauce. The combination of chewy meatballs and tangy tomato sauce is irresistible. Enjoy it with steamed white rice for a satisfying meal.

Pork with tomato sauce

Pork with tomato saucePork with tomato sauce

Pork with tomato sauce is a delicious dish with rich flavors. The combination of sweet and savory pork with the fresh taste of tomatoes is irresistible. Enjoy it with steamed white rice or as a filling for sandwiches or wraps.

6How to choose ripe tomatoes

Choosing ripe tomatoes

Based on color

Choose tomatoes that have slightly pale red skin with even color. The skin should be moist and intact without any scratches. When cut open, the flesh should have a white or yellow color, indicating ripeness. Avoid tomatoes with dark red skin and hard texture, as they are likely treated with chemicals and tend to be less flavorful.

Based on aroma

Ripe tomatoes have a fragrant aroma, unlike those that are artificially ripened, which usually have no smell at all.

Based on the stem

Look for tomatoes that still have their stems intact. The stem should be green and tightly attached to the head of the fruit. Avoid tomatoes with withered stems. You can gently pull the stem to check if it easily detaches from the fruit.


Many people skip the step of peeling and pureeing the tomatoes when making tomato sauce, which can affect the taste. Additionally, you can also try which is delicious and quick to make!

You may also be interested in: