Meatless Monday: Fresh & Easy Herb Tomato Sauce

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Tomatoes are absolutely gorgeous, juicy and delicious in summertime.  High in health supporting phytonutrients like vitamin C and lycopene plus potassium and fiber these gems are also low in calories.

Tomatoes are a perfect example of the question – are raw foods or cooked foods better for you?  The answer is often that both can be best.  When we consider absorption of nutrients it’s easy to see how raw and cooked tomatoes shouldn’t be missed this summer.  The vitamin C’s absorbability and content will be higher in a raw vs. cooked tomato since heat can break down some of this antioxidant.  But, lycopene, which research shows may help lower the risk of prostate cancer, can be absorbed in greater quantities when a tomato is cooked and eaten with a healthy fat, like olive oil.  So go ahead and enjoy those summer tomatoes raw in a salad and cooked in a sauce like this one!

Elizabeth Troendle, DDS, one of our amazing Rebooters from Camp Reboot at Omega Institute in Rhinebeck, NY, brought me a crate of yummy Creole tomatoes all the way from New Orleans, Louisiana!  I couldn’t wait to get home and make them into a delicious sauce the whole family enjoyed.  I added it over brown rice! Thanks Beth and big hugs from Boston!!!


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  • 2 tbsp olive oil
  • 10 tomatoes
  • 4 cloves garlic
  • 1 onion
  • 1 handful fresh parsley
  • 1 tsp cumin
  • 1 tbsp dried oregano
  • 1 tbsp dried thyme
  • 1/2 tbsp old bay seasoning
  • sea salt to taste (about 1/2 tsp)
  • fresh ground pepper to taste (about 1/2-1 tsp)


1.) Preheat oven to 350 F or 177 C degrees.

2.) Heat oil in iron skillet or oven safe pan/pot on low-medium heat.

3.) Chop onion and garlic.

4.) Wash and chop tomatoes and parsley.

5.) Add onion to pot and saute until soft, about 11-13 minutes.

6.) Add tomato, garlic, parsley, herbs, salt and pepper to onions in pot.

7.) Simmer on low-medium heat for about 5-8 minutes.

8.) Place pot into oven and bake for about 25-30 minutes.


  • old bay spice – chili powder
  • parsley – basil
  • olive oil – coconut oil
  • dried herbs – fresh herbs

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 60 minutes

Servings: 4 cups

  • Nutrition per serving:
  • Calories100
  • Fat7g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium20mg
  • Carbohydrates10g
  • Fiber3g
  • Sugars5g
  • Protein 2g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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