How to Make and Freeze Homemade Roasted Tomato Sauce

 

How to Make and Freeze Homemade Tomato Sauce (Easy Roasted Summer Recipe)

When summer tomatoes take over your counter, this is what you make.

At the peak of the season, tomatoes are sweeter, more flavorful, and often more abundant than you know what to do with. This recipe turns that overflow into something practical you can use for months to come.

In just one batch, you create a rich, roasted tomato sauce that can be stored in your freezer and pulled out whenever you need a quick, real food base for meals. It is simple, flexible, and built from whole ingredients that work together to create deep flavor without added sugar or preservatives.

Ingredients:

24 oz cherry tomatoes

1 onion, chopped

3 carrots, chopped

1 jalapeño, chopped

1 tablespoon garlic, chopped

1 tablespoon olive oil

Fresh basil leaves

Chicken broth as needed for desired consistency

Instructions:

Preheat oven to 400°F.

Spread cherry tomatoes, onion, carrots, jalapeño, and garlic onto a sheet pan. Drizzle with olive oil and toss until evenly coated.

Roast for 1 hour, stirring halfway through to encourage even caramelization.

Remove from oven and allow to cool slightly.

Transfer everything to a blender, add fresh basil leaves, and blend until smooth.

Add chicken broth as needed to reach your desired consistency, depending on how you plan to use the sauce.

Store in jars or freezer-safe containers once cooled.

Yield:

Makes approximately 4 servings, about 8 to 10 ounces each depending on how much broth is added.

Macros Per Serving (based on 4 servings, without added broth)

Calories 110

Protein 3 grams

Carbohydrates 22 grams

Fat 4 grams

Fiber 5 to 6 grams

Why This Works:

Roasting brings out the natural sweetness in the tomatoes, carrots, and onion while creating a deeper, more concentrated flavor. The garlic adds savory depth, and the jalapeño provides a subtle warmth without overpowering the sauce.

Blending everything together with fresh basil creates a smooth, balanced sauce that can be used in a variety of ways. Adding broth allows you to adjust the texture depending on whether you want a thicker sauce or a lighter, more pourable base.

This makes it a versatile staple that fits easily into everyday meals.

Having a homemade sauce ready in your freezer simplifies cooking in a way that most people underestimate. Instead of starting from scratch, you already have a flavorful base waiting for you.

This is the kind of preparation that makes real food feel more manageable during busy weeks. One simple batch during peak tomato season can support quick, nourishing meals long after summer is over.

For more real food recipes and recovery focused support, visit realfoodrecovery4u.com

Protein Packed Seed Bread

 

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     If you’re looking for a satisfying bread that fuels your body without relying on refined flour, this High Protein Seed Bread might become your new favorite staple. Packed with nutrient-dense seeds, fiber, and protein, this loaf is hearty, nourishing, and incredibly simple to make. Whether you’re focused on stabilizing blood sugar, reducing ultra-processed foods, or just finding a bread that actually keeps you full, this recipe checks all the boxes.

One of the biggest challenges people face when moving away from processed foods is finding satisfying replacements for things like traditional bread. Many store-bought options—even those marketed as “healthy”—are often filled with refined ingredients, added sugars, and preservatives. This homemade seed bread gives you complete control over what goes into your food while delivering a powerful nutritional punch.

Why You’ll Love This Bread

1. Naturally High in Protein

With about 15 grams of protein per slice, this bread helps support muscle repair, energy levels, and satiety. Protein-rich foods help you stay fuller longer, which can make it easier to avoid constant snacking and cravings.

2. Loaded with Fiber for Gut Health

Each slice contains 15 grams of fiber, thanks to ingredients like flaxseed, chia seeds, and psyllium husk. Fiber plays an important role in digestive health, helps regulate blood sugar levels, and supports heart health.

3. Low Net Carbs Without Feeling Deprived

Despite being hearty and filling, each slice contains only 5 grams of net carbs. This makes it a great option for people who want a satisfying bread alternative while managing carbohydrate intake.

4. Rich in Healthy Fats

Seeds like sunflower, pumpkin, hemp, and flax provide beneficial fats that help support brain health, hormone balance, and steady energy levels.

5. Made from Whole, Real Ingredients

This bread contains nothing artificial—just simple, single-ingredient foods that work together to create a dense, flavorful loaf.

Protein  Packed Seed Bread~

Ingredients:

   •   2 ¼ cups ground flaxseed

   •   1 cup sunflower seeds

   •   ½ cup pumpkin seeds

   •   ½ cup hemp seeds

(You can adjust the sunflower, pumpkin, and hemp seeds as long as they total 2 cups.)

   •   ½ cup chia seeds

   •   ⅓ cup psyllium husk powder

   •   Dash of salt

   •   2 tablespoons olive oil

   •   2 cups egg whites

Instructions

1. Preheat your oven to 350°F.

2. Line a loaf pan with parchment paper.

3. In a large bowl, stir together all dry ingredients: ground flaxseed, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, psyllium husk powder, and salt.

4. Add the olive oil and egg whites to the dry mixture.

5. Stir until everything is well combined. The mixture will be thick.

6. Transfer the mixture into the parchment-lined loaf pan and smooth the top.

7. Bake for about 60-75 minutes.

8. Tap the top of the loaf to test doneness. If it still feels soft, bake another 5–10 minutes.

9. Allow the bread to cool before slicing.

Macros (Per Slice – 12 slices per loaf)

   •   Calories: 307

   •   Protein: 15 g

   •   Fat: 20 g

   •   Total Carbs: 20 g

   •   Fiber: 15 g

   •   Net Carbs: 5 g

⸻

A Simple Homemade Tomato Spread

One of my favorite ways to enjoy this bread is with a quick homemade roasted tomato spread made entirely from real foods.

Ingredients to Roast:

   •   Cherry tomatoes

   •   Diced carrots

   •   Chopped onions

   •   Diced jalapeño

   •   Chopped garlic

   •   Olive oil

Instructions:

1. Toss everything in olive oil.

2. Roast at 400°F for about 1 hour, stirring halfway through.

3. Blend until you reach your desired consistency.

4. Store in the refrigerator and spread generously on slices of your seed bread.

The roasting process concentrates the flavors, creating a rich, savory spread that pairs perfectly with the hearty texture of the bread.

⸻

A Bread That Supports Real Food Recovery

When you begin focusing on whole foods, recipes like this can make the journey easier and more enjoyable. Instead of feeling like you’re giving something up, you’re simply replacing processed options with foods that truly nourish your body.

This High Protein Seed Bread is hearty enough for breakfast, satisfying enough for lunch, and versatile enough to enjoy with everything from eggs to roasted vegetables. Best of all, it proves that eating real food doesn’t have to be complicated.

Roasted Salsa

 

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     What’s better on a lazy Saturday afternoon than throwing together a batch of Salsa!  Especially when it comes together like a breeze.  With just a little chopping this can  be yours as well, …why buy bottled when you can make fresh!?  This recipe has a fun little twist with charring the veggies first to seal in the flavors.  And, BTW, I don’t limit my Salsa, I put it on everything.  Today we used it on our Swordfish, with boiled Potatoes and steamed Green Beans.  (No Complaints)  See how creative you can be, and take your meals to the next level with a few easy ingredients! 😋

Ingredients~

24oz carton of Cherry Tomatoes

1 chopped Onion

1 chopped Jalapeño 

1 Tablespoon chopped Garlic

1 Tablespoon Olive Oil

Salt to taste

2 Tablespoons Lime Juice

Cilantro to taste

- - - - - - - - - - 

Swordfish Steak squeezed with fresh Lemon, bake at 400 for 20 min

Baby New Potatoes, boiled for 25-30 minutes

Fresh Green Beans, steams with 2 Tablespoons of Water in microwave for 10 minutes

     Add Tomatoes, Onion, Jalapeño, Garlic, Oil and Salt to parchment lined cookie sheet, toss to coat well with Oil, broil on Hi for 10 minutes or til charred til desired.  Add to heavy duty blender and blend to desired consistency, then add in Juice and Cilantro to incorporate to desired consistency.  Serve as desired, keeps well in the fridge for a week.  Enjoy 😉 

Yellow Tomato Sauce

 

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        Yellow Cherry Tomatoes are an exquisite delight!  They are sweeter than the red, and hence have a little less acid, making them perfect for salads and snacking.  But the best held secret is my Yellow Tomato Sauce.  Super simple, but amazingly delicious.  This makes a little more than a cup, the entire recipe is only 195 calories, 31g carbs, 6g fiber, 25g net carbs, 5.6g protein and 8g fat.  I used mine on my Pizza and I enjoyed every mouth watering bite!  ;)

Ingredients for an overly full cup~

12oz Yellow Cherry Tomatoes

1 medium large Sweet Yellow Onion, Chopped

1 Tablespoon chopped Garlic

1/2 Tablespoon Olive Oil

     Add all ingredients on parchment lined cookie sheet, toss til well coated, bake at 350 for one hour.  The baking temperature is critical. (I baked the first batch at 400 and it charred the Tomatoes and Onions and when I blended it, the Sauce turned a deep orange from the charring.)  Add all baked ingredients to blender and whip til desired consistency.  Should yield over a cup.  Use as desired.  Enjoy  :)

Healthy Hummus

 

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     Thank you to Jill for sharing her ideas with me, my Healthy Hummus was inspired by her, as well as sharing the outstanding twist of finishing off the perfect Salad with a drizzle of Balsamic! ...it's a must try, not kidding, a must!  To take this to the next level of health, this is an oil free recipe, and very low sodium.  The recipe makes 3 cups, each 1/3 cup is only 132 calories, 15g carbs, 4g fiber, 11g net carbs, 6g protein, and 6g fat.  Perfect as a Salad Topper, a Cucumber Dipper, or a Protein Garnish!

Ingredients~

2 cans low sodium Garbanzo Beans, drained but save 1/2 cup of the Aquafaba

1/2 cup Aquafaba

1/3 cup Lemon Juice

1/4 cup Tahini

1 Tablespoon chopped Garlic

1 Tablespoon Coconut Aminos

1 Tablespoon Cumin

Seasoning as desired (I did not add anything else)

     Add all ingredients to heavy duty blender, and whip til smooth.  My Healthy Hummus Salad is best enjoyed with mixed Greens, Peppers, Carrots, Broccoli, Peas, Tomatoes, Purple Cabbage, Onions, Cucumbers, Pumpkin Seeds and a drizzle of Balsamic...or any other combination you prefer.  Enjoy :)

     

Chai Latte Spice Blend

 

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     It pays to have friends that can cook, shout out to Terilynn for her mad kitchen skills!  I love the smell and flavor of all these warming spices, especially in the winter.  To make things even better, it is a double bonus when you can add them to a variety of things.  Such is the case with the Chai Latte Spice Blend.  I can use it in so many ways.  And isn’t it wonderful to add flavor without calories.  I used this to make a spiced milk to pour over oatmeal, sprinkle on my roasted sweet potatoes, stirred in my chili as well as blended in my herbal tea.  The options are limitless.  And because I am a smart “cookie”, I doubled the recipe so it would last longer!  If you try this, let me know how you decide to use yours!😉

Ingredients~

3 Tablespoons ground Cinnamon

1 Tablespoon ground Cardamom

1 Tablespoon ground Ginger

1/2 Tablespoon ground Allspice

1/2 Tablespoon ground Cloves

1/2 Tablespoon ground Nutmeg

     Add all ingredients to a jar, shake vigorously, add lid and store for up to a year.  Again, I doubled this to have plenty on hand.  Enjoy 😊 

Tomato Carrot Red Sauce

 

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     If you are tired of feeding your family jarred Sauce, then listen up!  I have good news for you, not only that it’s simple news.  I have been making my own Sauce, and it could not be any easier! …or more delicious!  And you get all the good feels of making it yourself, knowing it is filled with clean ingredients!  For these 3 cups of dense Sauce it is only 90 calories, 15g carbs, 4g fiber, 11g net carbs, 2.5g protein and 3g fat per 1/2 cup.  As I mentioned this is very thick, so could easily be thinned with some vegetable or chicken stock if you are looking for a thinner Sauce.  This is great over meat, vegetables, zoodles, eggs, salad or really anything your sweet heart desires!♥️

Ingredients for 3 cups, 6 half cup servings~

2 pounds diced fresh Tomatoes

1 pound diced fresh Carrots

1 medium diced Onion

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

Fresh Basil Leaves, desired amount (I use a very big handful or two)

Seasoning as desired

     Add all ingredients to parchment paper lined cookie sheet, toss to coat evenly, roast at 400 for 1 hour, remove, slightly cool, add to heavy duty blender along with Basil and blend to desired consistency.  Again, this is very thick, feel free to thin if desired.  Enjoy 😉 

Avocado Cilantro Dressing

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     Do you try to avoid bottled Salad Dressings?  Do you realize that home made is so much better for yourself?  Do you prefer the taste of those fresh single ingredients?  Whelp, the only thing left for you to do is start preparing what you want to go underneath!  This whips together in a flash, and will be perfect all week long.  I used it to top with Salmon, Beef, Chicken, or my mixed Greens with Almonds.  And the beauty of this recipe is that you can double it, as well as alter the amounts to your desired preferences.  The biggest question is, does this go better with protein, or is it the key to taking your simple salads to the next level!?  Decisions, decisions.

Ingredients~

1 ripe Avocado, peeled and seeded

1 cup Cilantro Leaves

1/2 seeded Jalapeños

1/4 cup Lemon or Lime Juice, alter to desired level of consistency

1 slice diced Purple Onion, according to taste

Dash Lite Salt, to taste

     Add all ingredients to blender and blend til desired consistency.  Store in fridge, feel free to double or triple recipe, and alter quantities to taste.  Enjoy!  :)

  

Everything Cottage Cheese Dip

 

     When you are in a pinch and need to be creative, my Everything Cottage Cheese Dip is one to try.  Perfect as a Potato Topper, or really any kind of vegetable would pair extremely well.  The entire thing is only 67 calories, 4g carbs, .7g fiber, 3.3g net carbs, 8.5g protein and 2.5g fat.  Super simple, so delicious, and the macros are friendly as well.  Try it, you'll like it!  ;)

Ingredients for one serving~

1/4 cup Cottage Cheese

2 teaspoons Nutritional Yeast (reduce to 1 teaspoon for a milder flavor)

Squeeze Lemon Juice, desired amount

Everything Bagel Seasoning, desired amount

     Add Cottage Cheese to blender and whip til smooth, stir in remaining ingredients til fully incorporated.  Combine with anything that suits your fancy.  Enjoy :)