Delicious Red Capsicum and Rosemary Spread!

Continuing my current theme of homemade, whole foods sauces (without all the added salt, sugar and preservatives), on the weekend I made my very own ‘spread’.

This is so lovely, fresh and nutritious… and all whole foods (apart from a pinch of sea salt to bring out the flavour).

Try this as a dip, on steak, salmon or spread on toast and topped with feta or goats cheese. I think it is a real winner!

Makes approx. 250g (1 cup)

  • 3 large red capsicums, halved and seeded
  • 2/3 cup sunflower seeds
  • a pinch of cayenne
  • sea salt
  • juice of ½ a large lemon (or more to taste)
  • 2 sprigs of rosemary, leaves picked.


Prepare the capsicum, place on a baking tray and roast at 200 degrees C for approx. 40 mins, or until slightly charred.

Remove from the oven and allow to cool

Briefly toast sunflower seeds, cayenne and pinch of sea salt in the fry pan on a low heat.

When the capsicum is cooled, peel back the skin, chop the flesh and add place in a food processor or blender, add the sunflower seeds, lemon juice and rosemary and blend until smooth.

Will keep in an airtight container in the fridge for up to two weeks.


Whole foods TOMATO SAUCE!

It is a favourite in our house, thats for sure… good old Aussie tomato sauce.
Unfortunately, many of the sauces we buy commercially contain large amounts of salt and sugar as well as preservatives, colour and flavour enhances.

I also get a bit concerned about the fact that a lot of our sauces are imported, or use imported ingredients.

In a bid to reduce the amount of sugar, salt and preservatives in my food, I have been experimenting with sauce recipes – everything from tomato sauce to salad dressing.
I am going to bring you my home made sauce recipes over the next few weeks… Starting with my favourite!

Whole foods TOMATO SAUCE

This tomato sauce recipe can be used as a pizza base, a base for pasta sauce, or pureed until it is smooth and used in place of tomamo sauce on pies and sausages!
Makes 12 serves tomato sauce, 4 serves pasta sauce.

Prep time 15 mins, cook time 30 mins.


1 red onion
4 cloves of garlic
6 large tomatoes (overripe is best, I use Roma or Gourmet tomatoes from our local market)
¼ red capsicum
2 tsp paprika
2 tsp thyme (fresh or dried)
½ tsp salt
½ tsp pepper
2-3 tbsp extra virgin olive oil


  • Preheat oven to 190C.
  • Roughly chop the onion, garlic, tomatoes and capsicum, removing all unwanted skins, seeds and piths.
  • Place them onto a large, lined baking tray and mix together with the spices, seasoning and oil.
  • Roast in the 190C oven for 20-25mins.
  • Remove from oven and place into a large pot.
  • Simmer with the lid on for 10 minutes, stirring regularly.
  • Taste to see if there is enough seasoning. Take off the heat when you are happy with its taste and consistency.

If you are making tomato sauce – puree in a blender until smooth.
If you are using as pizza or pasta sauce – leave it chunky.