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Pasta, one of the most common foods for an athlete. A go-to meal before training and competition. But we often end up covering our pasta in shop bought sauces that are packed full of unnecessary sugar and salt. Making your own pasta sauce can be just as tasty, very simple and extremely healthy!


  • 400g Tin of Chopped Tomatoes
  • Two Cloves of Garlic
  • Half a Fresh Chilli
  • One Large Carrot
  • One Large Courgette
  • Half an Onion
  • One Pepper (you chose the colour)


This recipe will make enough sauce for around 4 meals. Also it’s perfect for freezing and having as a quick pasta topper you can trust the night before a competition.

Chop all the vegetables, the smaller you cut it the quicker it will roast.

Place in a roasting tin or glass dish, drizzle with a little olive oil and place in an oven at 180 C. Leave to roast for 10-15 minutes until the vegetables have all gone soft.

Remove from oven and pour over tinned tomatoes, mix them in and put back in the oven for 5 minutes to heat through.

Then it’s simply a case of blending it up. You can use an hand blender or pour it into a free standing blender. Blitz for around a minute until perfectly smooth. Add a bit of water if it ends up being quite thick.

Serve straight away if still warm or place back in a pan to reheat.

We topped fresh pasta with the sauce and added a butterflied chicken breast for a 20g hit of protein. Add a side salad and you have the perfect pre or post training meal.

Inside the Ingredients

Chilli: Fresh chilis are a fantastic source of vitamin C, an antioxidant that can help boost immunity.

Garlic: Another small food that packs a big nutritious punch. Garlic has been found to help boost the immune function due to it being rich in Vitamin C, vitamin B6 & manganese. Garlic in general is linked to having beneficial effects on common chronic diseases. Some people even say it helps you live longer! So hey, chuck in a 3rd clove if your a fan!

Carrots: Carrots are an excellent source of vitamin A in the form of beta-carotene. Vit A is linked to good vision, and is important for growth, development, and immune function. Carrots are also a good source of several B-vitamins, vitamin K and potassium.

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