GAME CHANGER: Watch that salt

GAME CHANGER: Make high sodium processed foods yourself, this will help control your salt in take. This has helped me with weight gain, bloating, inflammation and joint pain.
Here’s one I am sure you will enjoy. 🌱 When you are using salt to taste for this recipe, only use 1 teaspoon of salt, total. That is 2,300 mg sodium in this homemade 32 oz. jar, 1/2 cup would be around 288 mg of sodium, versus, in a regular 32 oz of spaghetti sauce, which has 4,364 mg sodium, 1/2 cup would be around 544 mg of sodium. It’s worth going homemade and it’s delicious and easy.

Easy Pasta Sauce


  • 2 tbsp extra virgin olive oil
  • 1 medium yellow onion, finely chopped
  • 3 garlic cloves, finely minced
  • 2 carrots, finely chopped
  • Sea salt and black pepper, to taste.
  • 1 tbsp dried oregano
  • 1 tbsp dried italian seasoning
  • 1 tsp smoked paprika
  • Pinch or two red pepper flakes
  • 28 oz canned diced tomatoes, no salt
  • 1/2 cup low sodium vegetable broth
  • Handful fresh parsley or basil, chopped. If using basil, tear the leaves.


  • In a large pan heat the extra virgin olive oil over medium heat until just shimmering. Add the onions, garlic, and finely grated carrots. Cook for about 5 minutes, stirring regularly until softened. Add the herbs and pepper flakes and stir. Cook for about a minute.
  • Add the diced tomatoes and about ½ vegetable broth. Add a generous pinch of salt and pepper. Stir and taste, adjust seasonings, by adding in more oregano, paprika, crushed pepper flakes, if necessary. Finally, stir in the fresh parsley or basil.
  • Bring the sauce to a boil, then turn heat to low. Cover and let simmer for about 15 to 20 minutes. Check partway through, and if you feel the sauce is too thick, you can add a bit more vegetable broth. When sauce is ready, throw in more fresh herbs, if you like.
  • Serve over pasta. Good storage tips:
  • Storage: This vegetarian pasta sauce will keep well in the fridge for 3 to 4 days. Before you store it, make sure the sauce is completely cooled, then transfer to a tight-lid glass container or jar and refrigerate.
  • Freezer Instructions: If you want to make batches of this sauce to use at a much later time, it will freeze well. Again, let the sauce cool completely. Transfer to freezer-safe containers. Allow some room for the sauce to expand as it freezes. Cover tightly and add the date. Freeze for about 3 months. Thaw in the fridge overnight.

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Hi Guys. A little bit about me: The Jewels first, then the Profession: THE JEWELS: I have been married to the love of her life and kidney transplant donor, Joseph for twenty-five years. We have two sons, Julian Bernard thirty -three years old, Tyler nineteen years old and two beautiful grandchildren Naleyla, nine years old and a six-year grandson, Michael Julian. My life mantra is, " No matter what life brings, live your dreams short or long." HERE'S WHAT I KNOW: I understand what life feels like, when you have no idea if you will see your children grow up or never see the face of your grandkids. I was born with kidney disease and battled for almost 40 years until my husband of now, 25 years donated his kidney to me. Living a balance life, physically, mentally and spiritually was never an option for me to entertain. My life depends on it. I wrote this blog to share my journey and maybe touch the lives of those around me. My husband's generosity and the power of the grace of God has given me a second chance at life. I have been in and out of the hospitals all my life, came out of a coma, had multiple surgeries. I understand the importance of a positive mind. I have lost two babies and my mom, brother and grandmother in just months of each other. I want to share inspiration what inspires me to live and enjoy life each day. I have been a devoted yoga and meditation practitioner and a nutrition wellness coach for over 25 years, this was my road to staying as healthy as possible with failing kidneys and all the complications that come with it. I am grateful to share my life with you, through my food, my yoga and meditation practice, and just good old positivity. I hope my posts will bring joy to your heart, soul and tummy. THE PROFESSION: I am the the CEO of B'Tyli Wellness and Beauty Co. I created this company after I finished my studies in Holistic Nutrition and Medicine from Clayton College of Natural Health. B'Tyli Wellness and Beauty Co. is a holistic wellness company specializing in body, mind and spirit alignment, through yoga, nutrition, meditation and organic skin and body care products. I am the author of three books, a healthy lifestyle cookbook, titled, Set the Table with Love, which was named after my blog page and two inspirational mediation books, titled, Living With The Silver Lining and Whispers of Silence. I am also a Health, Wellness and Beauty Expert and has had the honor to share my culinary perspective o Food Network's second season of All-Star Academy food competition for a two month. I have shared my approach to healthy living and eating in both medias of television and radio. She has been featured on Fox 5, Good Day Atlanta, 11 Alive, Atlanta and Company, Atlanta Journal-Constitution, as well as radio, V103 and 104.7 The Fish and several magazine publications

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