The classic Italian tomato sauce is super quick and easy to make and can form the basis of various other (non-classic) meals. 

It is the ideal thing for serious athletes and not-so-serious athletes to have at hand. According to THIS ARTICLE on Runner's World, "one medium red tomato contains about 20 calories and lots of lycopene, which can reduce prostate cancer and heart-disease risk. According to one study, organic
tomatoes are higher in some antioxidants, including quercetin, than conventionally grown ones. Research on quercetin suggests it may improve immunity in endurance athletes."

Our suggestion: Consider making a big batch and then freezing portions to use as base for other dishes, or use as a great pasta topping just as is. 

READ MORE ABOUT HOW TO PREPARE YOUR PASTA, HERE.

Now, before we start, it is important to make sure you use the best possible ingredients, especially when it comes to the tomatoes - there is a host of tinned tomato ‘pasta sauces’ available on shelf, most of which have many addictive and high sugar content. Steer clear of those and either blend your own tomatoes for or make sure you buy a high quality product free of additives (Italian is always a good bet).

Ingredients
4 tbsp extra virgin olive oil
1 Onion, finely chopped
4 or 5 cloves fresh garlic
250ml chicken or veg stock (low sodium) 
1 jar/can of whole, chopped tomatoes or puree. Or about 500g of fresh tomatoes (San Marzano, Roma or cherry tomatoes are great)
3 tablespoons tomato puree
1,5 teaspoons dried oregano
1,5 teaspoons of dried basil
Black pepper and sea salt to taste3 or 4 large leaves of fresh basil

Method
Put the olive oil, onion and garlic in a pan. Heat slowly and cook over a low to medium heat until translucent. (Careful not to burn the onions or garlic here, the trick is to impart the flavours into the oil.) Add tomato paste and cook (stirring regularly) for another minute or so. Now add the blended tomatoes and the stock (at a push you could use a dissolved stock cube, but the ideal is homemade, low sodium stock). Cover and bring to the boil. Reduce heat to simmer and add the herbs, pepper and salt. Simmer on low heat for 30 minutes stirring occasionally.

You can spin this a million ways, and dress it up by adding beef mince for a Bolognese , or adding things such as anchovies, olives and chilli. 

*Image by:  Gabriella Clare Marino on Unspla