Tomato Base Lunch and Dinner

45 ml (3 tbsp) extra virgin olive oil
10 ml (2 tsp) virgin coconut oil
1 onion, sliced
1 clove garlic, chopped (optional)
Small pinch chilli powder
(according to taste)
1 x 400 g tin of plum tomatoes
30 ml (2 tbsp) tomato puree
Pinch of dried parsley
1 organic vegetable stock cube
(Organic contains no MSG)

1. Heat oils together and add sliced onions; fry
for 5 minutes.
2. Add garlic. (At this stage, you can add a
chicken breast, diced lamb or other meat).
3. Add the chilli, tomatoes, Stock cube, tomato
puree and parsley and bring to the boil;
simmer on low heat for 15-20 minutes.