Create a Mood Supportive Tomato Sauce in 45 minutes

Fall in Southern Alberta can be unpredictable, ushering in strong winds and sunny skies or heavy dumps of snow.  We have been lucky this October with warm daytime temperatures tempting us to leave produce out in the garden to ripen with a few more hours of sun.

The time finally came this past weekend when I had pushed my luck long enough with one too many missed blanket coverings for the evening frost.  All the tomatoes, green or red had to come in.

Now comes the question….

 

What to do with the boxes of tomatoes sitting by the windowsill?

Tomato sauce!

 

The majority of the tomatoes are Romas and perfect for a sauce of some sort.

When developing a recipe I often aim for the ingredients to do “double-duty”, to fill a hungry tummy as well as nourish our bodies in a way specific to the season or the situation at hand.  I’m thinking of adding in brain-friendly ingredients to help balance the sure to come low moods and mental health struggles that accompany late fall and winter for some of us.

For those of you that know Southern Alberta, you know that the winds can blow and with that comes pressure fluctuations that can bring on headaches and aggravate mental health issues like anxiety and depression.

 

For the sauce I will focus on incorporating a few of the key nutrients supportive of mental health such as:

Antioxidants

Fibre

B – Vitamins

Vitamin D

Omega – 3 fatty acids

 

Let’s add in a colourful blend of nutrient rich vegetables and herbs loaded with antioxidants, minerals and phytochemicals to make this a double-duty sauce.  Fruits and vegetables are whole foods already containing the correct nutrient ratio to help balance blood sugars to aid in stable moods and sustained energy.

 

Why am I adding these foods?

 

Tomatoes

Tomatoes are a good source of fibre which supports our body in two ways: to slow the passage of food so nutrients can be absorbed properly and to help maintain stable blood sugars necessary for a healthy mood.  Tomatoes are also a great source of folate (a B-vitamin) and the powerful antioxidant vitamin C.  Tomatoes contain another active antioxidant lycopene that has been shown to be supportive in combating oxidative stress prevalent in those facing depression.

 

Carrots

Carrots and their bright colours are well-known sources of beta-carotene, a well-researched antioxidant needed to support mental health issues such as anxiety.

Vegetables like carrots that are grown near the ground or under-ground carry grounding energy and give us a sense of feeling settled when our world feels out of control.

Interesting to note is a study showing beta-carotene affects in complementing anti-depressants in treating depression.

 

Red Onions

Onions possess so many health benefits that the list could go on for pages.  However, specifically to mental health issues onions have anti-inflammatory properties useful to balance the high level of inflammation associated with depression.

 

Sweet Potatoes

Sweet potatoes are a powerhouse high-fibre food full of antioxidants, specifically beta-carotene.  Those facing mood concerns often show increased levels of oxidative stress requiring nutrients like beta-carotene to help fight free radical damage.  Sweet potatoes have also been shown to contain GABA, an inhibitory neurotransmitter with anti-anxiety activity.

 

Garlic

Another underground power house, garlic contributes the much needed grounding feeling when we feel uncertain and uneasy in our world.  When garlic is crushed or sliced allinase, an enzyme is released stimulating the production of allicin a potent anti-oxidant.

 

Red/Orange Peppers

Peppers are another highly nutritious vegetable packed full of the antioxidant vitamin C and loaded with phytochemicals necessary for good mental health.

 

Oregano

Oregano has long been used for cooking and natural medicine all over the world. Oregano contains two specific active compounds namely thymol and carvacrol that have been studied to have anti-anxiety affects in the body.

 

Want to make this even more nutritious for mental health?  Try a few more add-ins:

 

Wild Mushrooms

Mushrooms are able to make vitamin D when exposed to sunlight.  As well, mushrooms are able to hold onto levels of vitamin D while on the shelf.  So, sauté some mushrooms in a little avocado oil and add them to your sauce prior to serving.

 

Want to make a complete anxiety/depression friendly meal?

 

Add Salmon!

Salmon is a well-known source of DHA and EPA, the two key types of Omega-3 fatty acids.  Salmon also contains heigh levels of vitamin B and magnesium, an essential mineral in the body and a necessary factor in supporting anxiety.

 

So, gather up a basket of colourful ingredients, make use of the tomatoes sitting by the window still and create a nutritious, mental-health friendly dinner.

Remember, you can double up the batch and store it in the fridge in a glass container for up to 3 days or freeze it in a freezer-safe container for up to one month.  Just remember to leave a bit of room for expansion if you plan to freeze.