20-Minute Marinara Sauce

Avoiding marinara sauce was a skill I had perfected by the time I made it to college.  Pizza? Only pesto or olive oil please. Pasta? There are so many options, don't you dare put that store bought tomato sauce in front of me.

My tomato sauce radar reaches far and wide, extending to tomato paste and ketchup. Pretty much anything tomato sauce would have me turning up my nose. (I speak in past tense here, but I still avoid tomato paste and ketchup regularly).

But then a wrench was thrown into my tomato-avoiding scheme: I intended to cook dinner for someone, and they told me tragically that their favorite food in the world was spaghetti with marinara. Sure, I could've taken a pass and made something completely different, but this ignited a fire in me. It made me think twice about tomato sauce. Good enough to be a favorite? Who would've thunk. But I had to see for myself so I gave it a try, the right way: no store bought crap. 

I sliced onions, minced garlic, and added a touch of wine. I was overly cautious about letting it get to sweet, and added plenty (and I mean plenty!) of salt. Fresh basil was stirred in at the last moment. I took a bite, right there, standing at the white electric stove in my first apartment. And then another. Ok, this stuff is good. Suddenly I knew what all the fuss was about.

How had I spent so many years thinking all marinara sauce was created equal when there is clearly a divide between the stuff you pour from a jar and the stuff you stir with a wooden spoon? 

Homemade marinara sauce can be used just like any marinara sauce: on a pizza (puree it smooth), over pasta (leave it chunky, add some sausage or meatballs), in chicken parmesan, even Shakshuka. The list goes on a and on. What is your favorite way to use Marinara sauce? 

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20-Minute Marinara Sauce

Published May 2, 2017 by Caitlin Sherwood

Marinara sauce any time of the year, from your own kitchen. It’s better than store bought.

Serves: 4   |    Total Time: 20 minutes

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Ingredients:

• 1 medium yellow onion
• 1 tablespoon cooking oil (coconut, avocado, or olive)
• 1/4 cup red wine
• 4 cloves garlic, minced
• 24-ounce can diced tomatoes (you can use fresh too, but you’ll need to cook the sauce longer)
• 1 tablespoon dried oregano (fresh works too!)
• 1 teaspoon dried thyme (fresh works too!)
• 1/4 cup minced basil
• Salt & pepper
• Optional: red pepper flakes

Directions:

1. Heat oil in the bottom of a medium sized sauce pan. Dice onion, and when the oil it hot, add to pan along with the minced garlic. Sauté until the onion is translucent and starting to brown. Pour wine into pot, scraping the sides and bottom of the pot with a wooden spatula to release any brown bits from the bottom. Allow wine to reduce to about 2 tablespoons.
2. Pour tomatoes into pot, and stir. Bring to a simmer. Stir in oregano and thyme. Allow to simmer for 5 minutes. Add half of the basil, and then use an immersion blender to puree sauce until it reaches your desired consistency. I like mine slightly chunky. (You can do this with out an immersion blender, just use a label to transfer the sauce to a regular blender and pulse until desired consistency is reach. Then return sauce to pan).
3. Allow sauce to simmer for 5 more minutes. This helps some of the extra water steam off, which results in a thicker, more flavorful sauce. Finally, stir in last of the basil and season with salt and pepper to taste. If you like a spicy marinara, add red pepper flakes to taste. Serve hot, use on pizzas, or store in an air-tight jar in the fridge.

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Roasted Cauliflower with Olives & Oregano

Cauliflower is one of those humble vegetables that can take on almost any flavor. It plays a supporting role in curries and stir fries. Even in a Cauliflower Gratin or Casserole, where one would think it would take center stage, the focus tends to be on the cheese or sauce or breadcrumbs on top. 

Whole, a head of cauliflower is heavy and hard to cut into. Once dismantled, it's florets are delicate and easy to break apart. 

Oregano, while less of a "blank slate," is similarly humble. Basil grows taller and lavender blossoms into soft purple blooms. Thyme and rosemary seem to get all of the attention, compared to oregano. But oregano is there, just as important in making Italian Seasoning and Herbs De Provence. 

Roasted together, the cauliflower and oregano become my favorite part of this dish. Kalamata Olives are like little savory salty jewels in between, and lemon adds a fresh pop. But in the end, I would make this even if I didn't have any olives or lemon in the house. They may be simple, but I could eat this dish even if it was just roasted cauliflower and oregano. They are the center piece, the protagonist, the lead role. For once, the other ingredients here (Kalamata olives and lemons) lift them up. 

"A great man is always willing to be little.”  ― Ralph Waldo Emerson, on humility

A simple, 5-ingredient recipe for roasted cauliflower with kalamata olives and oregano. Full recipe: Music: www.bensound.com

Roasted Cauliflower with Olives & Oregano

Published May 6, 2017    |   Caitlin Sherwood    

Roasted cauliflower with herbs and Kalamata olives.

Serves: 4   |    Total Time: 50 minutes

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Ingredients:

• 1 head of cauliflower
• 1/2 cup Kalamata olives
• 1 tablespoon oregano
• 1 teaspoon salt
• 1/2 lemon 
• 2 tablespoons avocado oil

Directions:

1. Preheat oven to 425°F. Chop the cauliflower into florets, and spread in a single layer on a cookie sheet.
2. Scatter olives across pan, and drizzle with avocado oil. Toss to coat vegetables. Sprinkle with oregano and salt.
3. Cut the lemon into wedges. Gently squeeze a few of the wedges over the cauliflower, and place wedges on cookie sheet.
4. Bake for 40 minutes, until cauliflower is browning. Allow to cool 5 minutes before serving.

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Simple Salmon Salad

At the ripe old age of 25, it seems I can't go a week sitting at an office desk with out walking away with some gripe about sitting all day, a grumble about having a stiff back, or whining about feeling tight. True story: I once went to Urgent Care because I was worried something in my back was seriously messed up 😳 Thankfully, they told me I probably just had a micro-tear in a muscle, and would be just fine. It's possible they were just being nice and trying to give me some credit, when they actually saw nothing wrong. 🤔 (Well, that was embarrassing to admit! Moving right along.)

After that little stint, I realized I really just need to commit to treating my spine better. 

First, I set a reminder on my work computer to work at a standing desk every day at noon. It was a cute attempt, but with in two weeks the alert became nothing more than a pesky piece of dust on my screen, which I would wipe away with a single strike of my track pad. "I'll stand later, when I'm less busy" (yea right). 

So the next thing I did was promise myself I would go to yoga once a week for the next two months. That's it. Once a week. Not long ago, when I was much more dedicated to yoga as a practice, yoga once a week would have been laughable. But we all evolve, right? And as I found new activities, I found I did yoga less and less. Daily practice diminished to weekly and then weekly diminished to "I'll just do some yoga at home in the living room" which almost always turn into "Ohhemmmgee, I had no idea there were so many dust bunnies under the couch! I need to clean them. NOW." and, well, there goes yoga practice. 

But this time, I kept my promise to myself: once a week for two months. No less (and I'll admit it: no more). What a difference it makes! By week 4 I was already telling Oliver I could feel the difference. The deep, impossible to massage or stretch tightness that I was experience week-over-week? Gone. It feels miraculous but it was really just a commitment. 

By week 5 I was really struggling to convince myself to go. By week 6 I was convinced I might go twice in one week. This is week 7, and we'll just have to see what happens. When my 8 week stint is up, I'm going to try hard to keep up my once-a-week pace going. If a skip a week here or there it's ok, I'll just tell myself to jump back on the train. 

Do you practice yoga? What does it do for you? What keeps you committed?

If you like this recipe, you might also like my tuna power salad recipe! 

Simple Salmon Salad

Paleo, Primal, Grain-Free    |   Caitlin Sherwood    

I prefer salmon salad over tuna salad, as it has more flavor.

Serves: 2   |    Total Time: 10 active minutes

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Ingredients:

• 1 six-ounce can of salmon
• 3 tablespoons mayo (try Sir Kensington’s, made with avocado oil) OR greek yogurt
• 1 tablespoon dijon mustard
• 1 stalk celery, chopped into small pieces
• 1 tablespoons minced onion
• 1 dash granulated garlic
• Salt & pepper to taste
• Optional: sprinkle of dried oregano or 1 tablespoon minced parsley
• To serve: salad greens, cucumber, tomato, avocado, etc.

Directions:

1. Put salmon, mayo/yogurt, mustard, celery, onion, granulated garlic, and a sprinkle of salt and pepper in a bowl, and mash with a fork until everything is combined. Add optional oregano or parsley at this time, and stir in.
2. Serve salmon salad over bed of greens with your favorite salad add ons: cucumber, tomato, avocado, etc.