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.
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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