This simple, quick recipe is so versatile.  It is my favorite recipe from the 3 Steps Toward Optimal Health Program book.  I like it because I can make it during the program and have it over spaghetti squash and the rest of the family can have it over pasta.


  • 1 cup finely chopped onion
  • 2 tablespoons extra-virgin olive oil
  • 3-4 cloves garlic, minced (Time saver: I purchased bottled minced garlic.  Use 1 tablespoon rather than mincing your own cloves.)
  • 28 oz. can of crushed tomatoes, preferably organic
  • *1 cup of vegetable stock (Omit this ingredient when making a sauce.  Only include when you would like it as a soup.)
  • 3 cups fresh corn kernels cut from the cob or 1 lb. frozen sweet corn, preferably organic
  • Salt and fresh ground pepper to taste
  • 1 cup of finely chopped basil


  1. Saute the onions in the olive oil in a sauce pan over medium-high heat until they become soft and translucent.
  2. Add the garlic and sauté for an additional minute, stirring constantly.
  3. Add the tomatoes and cook, stirring occasionally.
  4. Cover and cook for another 5 minutes on medium heat.
  5. Add the vegetable stock (if serving as a soup) and corn.
  6. Cook for another 5 minutes or until corn softens.
  7. Season to taste with salt and pepper.
  8. Stir in the basil, mix well, remove from heat and serve immediately.


  • This is great, quick leftover for lunch.
  • Purchase a rotisserie chicken, pull of chicken, break into completed sauce and stir to add protein.

Cooking Spaghetti Squash:

Cut it in half (lengthwise). You don’t want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin. Bake rind side up about 30 to 40 minutes at 375 F.  Let stand to cool slightly so you can handle the squash.  Use a fork to scrape out the strands.

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