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  • Writer's pictureMargaret Hirsch


Today’s #WellnessWednesday recipe from Liviya Nutrition and Fitness is a real family favourite and it’s a clever way to get your children to eat their vegetables without them realising it! LNF’s recipe is so cost effective, preservative free and super nutritious that you will never buy a jar of sauce from the shops again!

Veggie Tomato Spaghetti (serves 8)

Cost of ingredients in November 2020: Approximately R6.50 per person


  • 1 tbs coconut oil

  • 2 tsp minced garlic with chilli

  • 1 onion, chopped

  • 1 medium sweet potato, peeled and chopped

  • 6 small carrots, chopped

  • 500g red ripe cherries tomatoes

  • 1 tin diced tomatoes

  • 250ml vegetable stock

  • A pinch of garlic and herb spice

  • Salt and pepper

  • A few sprigs fresh basil

  • 1 and ½ packets of uncooked spaghetti (approx 750g)


Saute the garlic and chilli, onion and peppers in a frying pan in the coconut oil until soft. Add all other fresh vegetables except for the cherry tomatoes and cook for 10 minutes. Add the stock and tin tomatoes. Cook until the carrots are soft.

In the meantime, cook the spaghetti according to the instructions on the packet.

Pour the vegetable sauce into a bowl or dish and puree with a stick blender. Then pour the sauce back into the frying pan and add the cherry tomatoes. Cook for a few minutes until the sauce is hot. Add the cooked spaghetti to the vegetable sauce in the frying pan and warm through. Serve immediately with sprigs of basil as garnish.

Note: If you have fussy eaters in the family, puree all the vegetables (including the cherry tomatoes) so that the sauce is smooth. This veggie sauce is so easy to make and so versatile that you can use it on pizza bases, on oven chips or over cooked chicken or add it to mince to make Bolognese.

Stay tuned for weekly #WellnessWednesay blogs with Liviya Nutrition and Fitness and follow them on Facebook and Instagram for daily inspiration.

Sent with Love,

Margaret Hirsch

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