Puttanesca Sauce

Hero ingredient: Sardines

Serves 4

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 407 g

Sodium

512 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

83 mg
22% (source of)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

156 mg
20% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

903 mg
45% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Sardines

Nutrient Analysis
Ingredients
Method

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About Isabella Niehaus

Ingredients

Tomato sauce

Method

  1. Cook pasta as directed.
  2. For the sauce, put the tomatoes, onions and plant-based butter in a saucepan over low heat. Cook uncovered for 45 minutes to 1 hour till thickened and the fat floats free from the tomatoes. Stir every now and then, mashing up the bigger pieces of tomato.
  3. Taste and add a pinch of salt. Once done remove the onions.
  4. At this stage, add the rest of the puttanesca ingredients to the tomato sauce.
  5. Let it simmer on medium heat, stirring to break up the sardine meat. Taste for more salt or pepper. If it’s too acidic, add the teaspoon of brown sugar.
  6. When ready to serve, remove the thyme sprigs and toss with your cooked pasta.

Note: I love a cinnamon stick. It adds something mysterious to a dish. Personally, I also add a cinnamon stick to the sauce for an unusual surprise. If you do add a cinnamon stick, remove it with the thyme sprigs.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low