~ A Simple Vegan Spaghetti Sauce and the Value of Potassium ~

I realize I have already posted a Spaghetti Dinner but I like this one better, so I had to share …. plus I’ve learned, in the meantime, how important Potassium is!


Start by dicing up an onion, and 4 cloves of garlic, then saute them in a big pot with a little water. Maybe 5 minutes. Then add 2 stalks of celery diced up, 2 carrots diced up, and 1 big juicy red bell pepper diced up. Cook on medium heat for 10 or 15 minutes, then add a can of plum tomatoes….

and tomato paste (1-2 cans)….. I chose the “La Molisana” peeled plum tomatoes (28 oz or 796 ml from Italy) because they only had 14 mg of sodium. So many canned products have too much sodium! (I’m trying to cut sodium and oil from my diet). In the past months, I realized that tomato sauce has soo much sodium and therefore wanted to make my own sauce! Mmmmmm…… so much better! The tomato paste I bought was Unico, 156 ml, 5.5 fl oz. It only has 20 mg of sodium compared to 125 mg from the Hunts tomato paste. Plus Unico has 280 mg of Potassium and 25% of vitamin C, whereas Hunts does not have potassium and only 8% of vitamin C.

I was listening to a video clip from Dr. Michael Greger on Youtube and how important Potassium is for “Preventing Strokes with Diet”  (it’s only 2 min. long) ….. and I learned that Tomato products (Canned, paste without salt added), Orange Juice, Beets, Beans and Dates are the top 5 foods that contain the most Potassium.  The nutritional doctors that I follow say that “5 or more servings of fruits and vegetables a day are associated with  26% lower rate of stroke compared with 3 or fewer servings a day”. (Sounds like a great prevention method!)

Here are 13 Incredible Benefits of Potassium. (very interesting, take a look!)

O.K. now back to the recipe…….

Stir and cover for another 15 minutes. Continue to cook on medium heat, check it often and stir…..

While I was chopping vegetables, I prepared another pot for the noodles (Dececco, Tagliatelle, which only contain Durum wheat semolina for the ingredients, no eggs) and got that water boiling, and also steamed up some broccoli….

Oh, and then my son said …. let’s make some garlic bread, so we cut up the baguette, put 2-3 spoonfuls of oil in a small bowl with 4 or so diced up garlic cloves and sprinkled that over the baguette, then put it into the oven on broil. Stay close though, it only takes about 4 minutes to cook. I have yet to make garlic bread without the oil. One day!


One Healthy Delicious Meal!


My son likes to sprinkle some Vegan Parmesan Cheese (from Earth Island) on top of his spaghetti dinners. I refrain from doing so due to the oil, but he loves it. I’m glad there is an option if one wants.


Enjoy your spaghetti dinner!



3 thoughts on “~ A Simple Vegan Spaghetti Sauce and the Value of Potassium ~

    1. Hi there! We also found another one from “Earth Island”. I like this one more. This one is also non-gmo, soy free, casein free, gluten free…. hope you find one of them!


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