Tomato Sauce & Chili

This is my dad’s version of tomato sauce and chili. He always made enough to fill the equivalent of three large cans of tomato sauce. It’s fully diabetic‑friendly — he created this recipe with me in mind. He changed the way he cooked when he learned that his Agent Orange exposure, combined with my mom’s genetics, had taken hold. This sauce was one of the ways he adapted, adjusted, and took care of me.

Tomato Sauce:

Diabetic‑friendly • No onions • Fresh tomatoes • Herb‑rich
Yield: about the volume of three large cans of tomato sauce (≈ 84 oz)

Ingredients

Tomatoes

• Fresh tomatoes, enough to equal 3 large cans of tomato sauce
  → about 12–16 large tomatoes (6–7 lbs), peeled and crushed

Aromatics & Seasoning

• 6–8 cloves garlic, minced or sliced
• 1–1½ teaspoons salt
• ½–1 teaspoon black pepper
• 1–2 teaspoons dried oregano
• ½ teaspoon dried rosemary, crushed
• ½ teaspoon dried thyme
• 1 bay leaf, crushed
• 1–2 teaspoons sugar alternative (Splenda, monk fruit, etc.)

Fat

• 2–3 tablespoons olive oil

Finishing

• Fresh basil, torn

1. Prep the tomatoes

• Score, blanch, peel, and crush.
• Keep some chunkier pieces if you want that rustic chili‑friendly texture.

2. Build the garlic base

• Heat olive oil over medium.
• Add garlic and cook until fragrant but not browned.
  This keeps it gentle — browning adds bitterness and spikes acidity.

3. Add the tomatoes

• Add all crushed tomatoes.
• Stir in salt, pepper, oregano, rosemary, thyme, and the crushed bay leaf.

4. Simmer low and slow

• Bring to a gentle simmer.
• Cook 45 minutes to 1½ hours, depending on how thick you like it.
• Add sugar alternative halfway through to balance acidity without raising blood sugar.

5. Finish

• Turn off heat.
• Add torn basil.
• Let it rest 10 minutes so the herbs settle into the sauce.

Now for the Chili... Wallace 3-4 Alarm chili. USE YOUR SEASONINGS! SEASON IT PEOPLE.

Stove-Top
Diabetic‑friendly • Pepper‑forward • Old‑school flavor

Protein
Choose one:
• 3 lbs ground turkey
• OR a vegan alternative:
TVP (textured vegetable protein), MorningStar crumbles, or Gardein beefless crumbles

Vegetables & Peppers

He used a rainbow of peppers for depth, sweetness, and heat:

• 1 yellow bell pepper, diced

• 1 red bell pepper, diced

• 1 green bell pepper, diced

• 4 jalapeño, diced

• 2 Cubanelle (Cubano) pepper, diced

• 3 serrano pepper, diced

• 8 oz mushrooms, sliced

• 4–6 green onions, DICED

Seasonings (pay attention)

1. Chili Powder (fresh‑ground)

• 2–6 tablespoons

• This is the backbone.

2. Cumin

• 1–3 teaspoons

• Essential for that classic chili flavor.

3. Paprika

• 1–3 teaspoons

• Sweet paprika gives comfort food taste; smoked paprika gives that smoky flavor.

4. Garlic powder

Even though he used fresh garlic in the sauce, he would always add a little powdered garlic for a richer flavor.

5. Black pepper

it reinforces the heat.

6. Salt

To taste.

Method (Dads‑Style)

1. Brown the turkey or vegan crumbles

• Cook until lightly browned.

• Drain if using turkey; vegan crumbles usually don’t need draining.

2. Add all peppers + mushrooms and onions

• Sauté until softened and fragrant.

• Add green onions last so they don’t burn.

3. Add seasonings

• Chili powder

• Cumin

• Paprika

• Black pepper

• Optional cinnamon/cocoa

• Stir to coat everything in the spices.

4. Add tomato sauce

•Pour in enough to fully cover the meat/veg mixture.

•Simmer 30–60 minutes, depending on thickness preference.

5. Taste and adjust

•Add more chili powder for heat

•Add sugar alternative if acidity is sharp

•Add a splash of vinegar if it tastes flat

•Add salt last

Slow Cooker:

 Method (Dad‑Style)

1. Prep the protein

•Turkey: brown it lightly in a pan, drain, then add to slow cooker.

•TVP: rehydrate in hot water or broth for 10 minutes, then add directly.

2. Add all peppers + mushrooms

Dump them straight into the slow cooker — no need to sauté unless you want extra depth.

3. Add seasonings

Sprinkle chili powder, cumin, paprika, garlic powder, pepper, and optional cinnamon/cocoa over everything.

4. Add  tomato sauce

Pour the full batch over the top.

Stir everything together.

5. Slow cook

•LOW for 6–8 hours

•OR HIGH for 3–4 hours

Low and slow gives the peppers time to melt into the sauce and the TVP/turkey to soak up the herbs.

6. Finish

•Taste and adjust salt.

•Add a splash of apple cider vinegar if it tastes flat.

•Add a little sugar alternative if the acidity is sharp.

•Stir in green onions during the last 20–30 minutes, so they stay sweet and mild.

Allergy & Ingredient Notice

Always check your ingredient labels, especially for Worcestershire sauce, taco seasoning, oats, and any vegan substitutes, as they may contain common allergens such as wheat, soy, or gluten. You are responsible for choosing ingredients that are safe for your own dietary needs.