Red Deer Physiotherapist Writes:

Nutritional Info – 1 serving (approx. 1-1/2 cup) without cheese:

calories (g) 250
fat (g) 4
carbs (g) 53
fibre (g) 2
protein (g) 7
serves 4-6

Life is often hectic and getting dinner on the table with ease doesn’t necessarily happen every day. Quick dinners are often at the expense of being clean or healthy. “Clean” to me means no artificial preservatives, thickeners, flavours, colors and no refined/processed flour and sugar.

My list of musts for dinner are:

  1. uncomplicated
  2. quick
  3. tasty
  4. healthy
  5. “clean”

Cutting board to table, this meal can be ready in 30 minutes!


4-5 cloves purple garlic (substitute any type of garlic), finely chopped or pressed/grated
1 small yellow table onion, finely choppedIMG_7664
1 Tbsp butter
1 28 oz can crushed tomatoes (I try to find no-salt-added whenever possible. Could substitute home-stewed tomatoes) 1 tsp balsamic vinegar
2-3 Tbsp each, fresh or dried, oregano & basil
1 tsp fresh ground black pepper
1/4 tsp fresh ground sea salt


While the water for your pasta is coming to a boil, sauté onion/garlic with butter on medium heat (in a medium sauce pan) until translucent.

IMG_7663Add tomatoes, spices/herbs and vinegar to the onion/garlic mixture on low-med heat, stirring occasionally.

Cook pasta according to package instructions, drain and drizzle with olive oil, toss lightly to keep pasta from sticking. Serve pasta topped with sauce in your favourite bowl. Add freshly grated parmesan cheese if your heart so desires! Dinner is served!

Tammy Twyne

Tammy Twyne

I'm the woman behind PhitPhysio. I'm a Red Deer Physiotherapist these days, although I've actually been a physiotherapist for a very long time! Thanks for taking the time to read my posts/testimonials, and I hope to hear from you soon!
Tammy Twyne

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