cherry tomato sauce

Healthy Cherry Tomato Sauce Recipe

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Healthy Cherry Tomato Sauce Recipe – for Healthy Kids

Vegan || Vegetarian || Paleo || Grain/Gluten Free || Dairy Free || Nut Free || Soy Free || Refined Sugar Free

cherry tomato sauce

I love making tomato sauce for my children because I can choose the ingredients myself and have control over quality.   Because it’s so nutritious, then there is no need to limit serving sizes, like you might apply to a commercial version.

For a quality sauce, I choose homegrown and/or organic cherry tomatoes. I let them sit on my bench until they’re so ripe, they’re about to burst. It’s at this point you’ll notice their flesh will be soft to touch, the deepest red hue, and the flavour as sweet as can be!

Why you should make this Cherry Tomato Sauce

Here are a few more reasons to make Healthy Cherry Tomato Sauce for your family:

  1. It magically convinces kids to eat so many other foods: green vegetables, meat, fish, sausages, sweet potatoes, potatoes, brown rice, pasta – the list goes on. Just use it as a dip or sauce!
  2. It’s a fabulous hiding ground for medicine, supplements and probiotic powder. Just mix it in and they’ll be none-the-wiser!
  3. The ingredients list contains high quality whole foods only. Have you read the labels on commercial long-life supermarket brands? Heinz Tomato Sauce contains: 77% Concentrated Tomatoes (206g of Tomatoes per 100mL), Sugar, Salt, Concentrated White Vinegar, Food Acid (Citric Acid), Natural Flavours (Contain Garlic), Spice.  Dick Smith T-Sauce contains: Tomato puree 80% (made from 100% Australian tomatoes), sugar, salt, vinegar, spice extracts. The latter contains a better combo of ingredients overall. None the less, these products are highly concentrated and processed.
  4. Then there are the ‘Tomato Pasta Sauces’ that we need to be wary of too. You know the sauces in jars in the non-perishable section of the supermarket? I bought a bottled pasta sauce once when I was time-poor and what an error it was. My little ones enjoyed the meal, however, it resulted in restless sleep for one and rashes on both of their mouths. You can be rest assured that for some magical reason – homemade tomato sauce doesn’t seem to leave rashes (on my children at least). Perhaps this is likely because I use the whole tomato, so the sauce is far less concentrated than the store-bought varieties.

The Simply Magic Ingredients

The recipe uses the whole tomato- skin, seeds and all. There is no wastage.  The end result is a sauce, which is still sweet, but less concentrated (than commercial varieties). It has  greater dietary fibre (due to the inclusion of seeds and skin) too.

This Cherry Tomato Sauce is naturally sweet from the abundantly ripe tomatoes, but that sweetness is also enhanced with naturally sweet and nutrient rich Natural Delights Medjool Dates – not to be confused with dried dates. Medjool Dates are a low GI alternative to sugar, maple syrup and other sweetners. Because they are a whole fruit, they also include fibre and other minerals including potassium too. Adding a sweetener like this to your sauce really does enhance the flavour.

So without further to do – please make and enjoy this recipe with your kids. They will love you for it!

Makes: 1 large jar
Preparation time: 5 minutes
Cooking time: 1 hour


  • Chopping board and knife
  • Large saucepan & wooden spoon
  • Large storage jar


  • 4 x 250g punnets of RIPE cherry tomatoes
  • 2 Natural Delights Medjool Dates, finely chopped
  • 1 tbsp flat leaf parsley, finely chopped
  • 1 tbsp basil, finely chopped
  • 1 clove garlic, minced
  • 1 tbsp apple cider vinegar
  • 1 tsp seasalt
  • 2 tbsp Extra virgin olive oil (EVOO)
  • Extra EVOO for storage


  1. Chop all of the cherry tomatoes in half.
  2. Transfer the tomatoes to the large saucepan.
  3. Add all remaining ingredients except the salt and olive oil.
  4. Cook on low to medium heat for approximately 1 hour, stirring periodically to ensure the sauce doesn’t stick or burn.
  5. Once the mixture resembles a sauce consistency, remove from the heat and and allow to cool slightly before serving or storing.

The Next Step – Tomato Paste

For a tomato paste, which you could use on a pizza, keep cooking the sauce, stirring often until it thickens further, with little moisture remaining.


Transfer to a glass jar, drizzle with EVOO and store in the refrigerator.