If you and your family love spaghetti (most children do!) this is a great recipe to have up your sleeve because it’s your way to load up with extra veggies and nutrients, lower the sodium, and save money. You can do this in your instant pot or in a regular pot (directions below.)

This recipe freezes well and makes multiple jars so you only have to do the work once, but keep reaping the rewards.

To make prep easier, you can chop most of the ingredients using your food processor!

What you need:

  • 2 onions (diced)
  • 1 capsicum/bell pepper (finely chopped)
  • 1-2 packages of mushrooms (finely chopped)
  • 2 zucchinis (cut into half disks)
  • 1 large can of crushed tomatoes (102oz/2.9kg)
  • 1/8 cup red wine (optional)
  • Spices: 2 tbsp dried garlic, 2 tbsp of each dried parsley, dried oregano, dried basil
  • Cracked pepper

What to do:

  1. Turn your instant pot to saute, add the onion, bell pepper, dried garlic and saute for 5-10 minutes (you can add 1 tsp of baking soda to speed this up) *
  2. Add the rest of the chopped veggies (not the mushrooms), the can of tomatoes, and the spices. If you have space to add the mushrooms, add them, otherwise wait until the instant pot is finished and add them later (if using a regular pot, add everything, cover, reduce heat to medium-low and let cook, mixing every 15-20 mins)
  3. Close your instant pot and press pressure cook 15 minutes. Let natural release for 20 minutes then release the pressure. If your sauce is still watery, saute for ~20 minutes until sauce thickens (add your mushrooms now and mix them in)
  4. Once thickened and cooled, store in jars – let them cool in the fridge before putting in the freezer – this prevents the glass jars from cracking.

* If using wine, add it here

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Hi, I'm Thalia the Dietitian 👋 I help parents overcome picky eating challenges, conquer mealtime battles and raise happy & healthy eaters. My unique approach to parenting at mealtimes uses elements of the “division of responsibility”, but goes even further when it comes to restricting (or not restricting) foods like dessert. I help parents through my courses and 1-1 coaching program approach mealtime situations from a place of respect, curiosity, and understanding to achieve their desired results. It’s my belief that every child deserves a healthy relationship with food, and every parent can give this gift to their child. I have a Master’s Degree in clinical nutrition and dietetics and I'm mum to two little ladies (and a retired guide dog lab.)


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