Spaghetti with Marinara

Ingredients:      

1         28-ounce can of crushed San Marzano or San Merica tomatoes

1          tablespoon organic, extra virgin olive oil

½        yellow onion, chopped

1          cloves fresh garlic, sliced

          1         teaspoon brown sugar

1          teaspoon Italian seasoning

1          teaspoon garlic powder

          1         teaspoon salt

          ½        teaspoon ground black pepper

2          tablespoons tomato paste

           2         quarts of water for boiling pasta

           1         pound package, organic pasta (preferably whole grain)

1          teaspoon salt

Optional:

1           cups fresh mushrooms, chopped in half and sautéed with 1/2 tablespoon olive oil and 2 pinches of salt.

2-3      Beyond meat sausages (hot Italian spice) sliced or Beyond meatballs.

Garnish: fresh oregano

Directions:

1. Boil 2 quarts of water with one teaspoon of salt in a large pot. Add the pasta. Simmer on medium heat until noodles are done, about 10 minutes.

2. Place olive oil, chopped onion and minced garlic in large saucepan. Cook on medium-high heat. Sauté for 2-3 minutes.

3. Add spices to the onions and garlic - brown sugar, Italian seasoning, garlic powder, salt and black pepper. Sauté for 2 minutes.

3. Add can of tomatoes, tomato paste and onions, garlic and spices to a high speed blender and blend for about 30-45 seconds..

4. Pour the mixture into the large saucepan and cover. Place over medium heat until bubbling. Reduce heat to low and simmer for 15-20 minutes. Serve.

5. Cook sausage or meatballs according to package directions.

This sauce is rich and flavorful. Tomatoes are known for their lycopene, vitamin C and vitamin A content. Whole grains contain a good amount of protein and fiber but adding your favorite vegan meat alternative will make this dish a higher protein meal.