At the supermarket: 5 tips for choosing a good fried tomato sauce
Tomato sauce is one of the most versatile and widely used ingredients in the kitchen of every household. It is used in pastas, pizzas, stews, stir-fries, and many other recipes. But not all tomato sauces found in supermarkets are the same in terms of nutritional quality and flavor. In this article we will learn, based on the advice of nutritionists and gastronomic experts, how to choose a good tomato sauce and we will see what are the key points to take into account when selecting this product.
1. The percentage of tomato: The more the better.
One of the most relevant tips highlighted by experts is that, when choosing a tomato sauce, we should pay attention to the percentage of tomato it contains. This should be as high as possible, since it is an indicator of the amount of real tomato used in the preparation of the product. Therefore, read labels carefully and look for sauces that have at least 80% tomato in their composition. This ensures that the sauce has a solid tomato base and is not diluted with water or starches. Chef like Jamie Oliver recommend always using sauces with fresh ingredients and no preservatives. Always favor brands that minimize the use of additives.
Natural ingredients and no added sugar
Another aspect that science communicator Marián García, better known as Boticaria García, stresses is to avoid sauces with added sugar. Many commercial sauces contain sugars and sweeteners to balance the acidity of the tomato, but this can be detrimental to those seeking a healthier diet. Experts agree that the flavor of the natural tomato does not need as much sugar if a good base product is used. A good tomato sauce should have around 7% sugar or less. Again, check the list of ingredients and opt for sauces that do not include sugar or have it in minimal amounts. Ideally, the ingredients of a good tomato sauce should be simple: tomato, olive oil, salt and spices. In traditional Italian cuisine, chefs such as Massimo Bottura suggest adding a small amount of carrot or onion to counteract the acidity of the tomato naturally, rather than adding sugar.
3. Type of oil: Extra virgin olive oil, whenever possible.
Oil is another fundamental ingredient in tomato sauce. Chef Boticaria García advises to opt for those that use extra virgin olive oil (EVOO) instead of low-quality oils, such as sunflower oil or hydrogenated vegetable fats. Although these types of sauces, made with olive oil, are a little more expensive, their antioxidant properties and flavor are incomparable. According to Italian chef Gennaro Contaldo, using EVOO not only improves the nutritional value of the sauce, but also intensifies the natural flavors of the tomato.
4. Salt content: Moderation above all
Salt is a flavor enhancer, but many times commercial tomato sauces abuse its quantity, so it is advisable to check the nutritional label and choose sauces that have a moderate salt content, ideally no more than 1 gram per 100 grams of product. Many commercial brands seek healthier methods to intensify the flavor of the sauce and counteract this lack of salt by using fresh aromatic herbs such as basil, oregano or thyme.
5. Artisanal and homemade sauces: The best option
While industrial sauces may be practical, many chefs and nutritionists agree that making homemade tomato sauce is the healthiest and most delicious option. Favor homemade recipes whenever possible , as this way you have complete control over the ingredients and avoid using unnecessary preservatives or additives. Making a basic homemade tomato sauce is very simple. You only need 3 ingredients: ripe tomatoes, EVOO, salt. Simmer for 20-30 minutes and you're done. If you don't have time to make your own homemade sauce, prioritize buying artisanal brands that use traditional methods and keep the ingredients as natural as possible.
In other words
Choosing a good tomato sauce not only improves the taste of our dishes, but also impacts our health. Whenever you can, prioritize sauces with high tomato content, no added sugars, extra virgin olive oil and moderate salt content. And when you have time, don't hesitate to prepare your own homemade sauce to enjoy the real tomato flavor.
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