A recipe for good health, no matter how you say it
By Fran Werner
Any way you pronounce it, the tomato is a nutritional powerhouse. Tomatoes are loaded with health-protective anti-oxidants, such as lycopene, vitamin C, and vitamin A. Yet, they have very few calories, virtually no fat and are a good source of complex carbohydrates. If you don’t have tomatoes in your summer garden, head to the farmer’s market or the grocery store. Pick up some broccoli too.
New research suggests that eating tomatoes and broccoli together provides even more potent health benefits than either alone. To get the most phyto-nutrients from your tomatoes, they should be cooked. The phyto-nutrients in tomatoes become more concentrated and bio-available when cooked into a sauce or paste and eaten with a bit of oil. With broccoli, it’s just the opposite; overcooking kills its nutrients. Broccoli’s protective nutrients emerge after it’s been cut (or chewed); wait five minutes, then steam or sauté lightly.
Fresh Tomato Sauce
10 pounds beefsteak, plum or roma tomatoes (or a combination)
4 Tbsp. olive oil
1 medium onion, chopped
6 garlic cloves, crushed
2 Tbsp. tomato paste
Salt and pepper to taste
Bring a large pot of water to boil. In the meantime, prepare a large bowl of ice water. With a paring knife, core the tomatoes, and cut an “X” on the bottoms. Working in batches, submerge the tomatoes into the boiling water. Using a slotted spoon, when the skins begin to split (usually less than a minute), remove them from the boiling water, and plunge into the ice water.
After the tomatoes have cooled, remove the skins, using a paring knife if necessary. Discard the skins. Halve the tomatoes, and remove the seeds.
In a large pot, heat the oil over medium heat. Add the onion and garlic, and sauté until soft (about four to five minutes). Add the tomato paste, and cook until slightly darkened (about one to two minutes).
Add the tomatoes, and stir to combine. Bring the mixture to a boil; then reduce heat to medium-low. Cover and simmer, stirring occasionally, until thick, about 1 1/2 hours. Season with salt and pepper. If desired, add broccoli and/or other vegetables to the sauce before serving.
This recipe makes approximately nine cups. It can be frozen in an airtight container for up to three months. Thaw at room temperature before serving.
Nutrition information per 3/4 cup: 116 calories, 5 grams fat, 4 grams protein, 17 grams carbohydrate, 5 grams fiber. NOTE: This recipe is adapted from Everyday Food.
Fran Werner is a certified Lifestyle and Weight Management Consultant, a Certified Personal Trainer, and a certified Lifestyle Coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin since 1993. Fran has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848, or at fran@lifestyleconsulting.com. Visit her Web site, www.lifestyleconsulting.com.
