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Essential Oils Diet Book Fast Track Approved RecipeEssential Oils Diet Book Essential Lifestyle Approved Recipe

Although we eat a gluten-free diet, we still love Italian food. My homemade spaghetti sauce makes eating gluten-free delicious. Plus, sitting around the table and enjoying a dinner of pasta and sauce always brings a smile to everyone’s face. It’s a crowd-pleasing dinner that just seems to naturally lead to smiles, laughs, and plenty of great conversation with family and friends. Spaghetti night is always a favorite with our family!

Whether you’re choosing a fully vegetarian or vegan lifestyle or if you enjoy a bit of meat now and then, spaghetti sauce is easy to adapt. The below recipe can be made using grass-fed beef as we avoid processed meat and pork, or as a vegetarian dish by replacing the meat with spinach – one of our favorite super foods.

Mama Z's Sugar Free Spaghetti Sauce
Prep time
Cook time
Total time
Serves: 6 servings
  • 1 medium organic onion, chopped or 1 ½ tablespoons dried onion
  • 2 medium garlic cloves, pressed
  • 2 tablespoons extra-virgin olive oil, plus more as needed
  • 1 (28-ounce) can or jar organic Roma tomatoes
  • 1 (28-ounce) can or jar organic Italian-seasoned tomatoes
  • 1 (6-to 8-ounce) can organic tomato paste*
  • 1 cup red wine
  • 2 tablespoons Grade A Dark Amber organic maple syrup**
  • 2 large organic carrots, or a handful of organic baby carrots, and/or ½ large organic beet
  • 1 drop basil essential oil
  • 1 drop oregano essential oil
  • 1 drop thyme essential oil
  • 1 drop parsley essential oil (optional)
  • 1 large bay leaf
  • 1 teaspoon freshly ground pink Himalayan salt or sea salt
  • ½ teaspoon freshly ground white pepper
  • 1 ½ tablespoons chopped fresh basil, or ½ tablespoon dried
  • 1 ½ tablespoons chopped fresh oregano, or ½ tablespoon dried
  • 1 ½ tablespoons chopped fresh parsley, or ½ tablespoon dried
  • 1 ½ tablespoons chopped fresh thyme, or ½ tablespoon dried
  • 1 (16-ounce) package fresh, dried, or frozen almond-flour spaghetti or zoodles (spiralized zucchini), seeded if large***
  • 1 pound fresh organic baby spinach, rinsed and spun dry (optional)
  1. In a large pot over low heat, sautè the onion and garlic in the olive oil. When the vegetables are lightly browned, add the Roma and seasoned tomatoes, tomato paste, and red wine, and stir to combine.
  2. Using an immersion blender, blend the sauce to the desired consistency (omit this step if you prefer a chunky sauce).
  3. Bring the sauce to a low boil over medium heat and cook, stirring every 15 minutes, until the alcohol from the wine has evaporated, eliminating any acidity, about 60 minutes.
  4. Turn the heat down to low and add the maple syrup, carrots, the essential oils, bay leaf, sea salt, white pepper, and the dried basil, oregano, parsley, and thyme. (If you are using fresh herbs, hold off and add them 10 minutes before the sauce is done.)
  5. Let the sauce simmer for at least 1 hour and up to 2 hours for the most robust flavor. Cover and set aside.
  6. Bring a large pot of water to a boil, adding a little sea salt. Add the spaghetti and a little olive oil to prevent the pasta from sticking.
  7. Cook the minimum time indicated on the package.
  8. Remove from the heat, let the spaghetti sit for a few more minutes, and then drain it in a colander. Return the spaghetti to the empty pot with a little more olive oil to prevent it from sticking. (If you're using zoodles, cook them for 2 minutes in boiling water and drain immediately.)
  9. To serve, remove the bay leaf from the sauce and discard. Place a portion of pasta on each plate, followed by a large handful of spinach, if using, and ladle the sauce over it.
  10. Alternatively, serve the sauce over a bed of fresh greens or spiralized raw zucchini or with a fresh side salad.
  11. To store leftovers, mix plenty of sauce with the pasta and top it with extra sauce.
  12. To serve, preheat the oven to 325F and cook, covered, for 15 to 30 minutes. Or refrigerate the sauce for up to a week or freeze it for up to a month to make Mama Z's Lasagna another time.
*If the sauce doesn't thicken up quickly enough, add another can of tomato paste to speed things along.

**Use 2 dropperfuls liquid stevia while on Fast Track

*** If you can find fresh almond flour pasta or brown-rice pasta, go for it. Republic of Pasta sells both fresh and frozen pasta at Whole Foods in the chilled and frozen food aisles. It absorbs less moisture giving it a nice "tooth." DeBoles is another option. Avoid gluten-free products made from corn or soy.


Instead of one or both cans of tomatoes, use an equivalent amount of pureed garden-fresh, juice-extracted, and cooked-down tomatoes.

I love making my homemade spaghetti sauce with tomatoes fresh from my garden. Tomatoes seem to be one of those garden staples which grow fairly easily and in abundance. A tomato surplus straight from your organic garden can be easily turned into large pots of homemade sauce for use in recipes like our gluten-free lasagna or for a big special occasion meal with family and friends.

Want to get some of Mama Z’s best gardening tips so you can grow your own plethora of tomatoes for homemade sauce? Dr. Z and Mama Z’s Toxic-Free Healthy Home Makeover walks you through the garden, sharing how you can avoid toxic chemicals and grow safe, healthy, organic foods for your family. You’ll also get a tour of their kitchen, pantry, laundry, and bathroom to find out how they have made changes over time to live a completely toxic-free life in their home.


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