Easy Tomato Recipes
Vegetable stew
Lycopene is one of the most powerful antioxidants you can get your hands on and although several foods contain this ingredient, tomatoes are the main source.
The tomato recipes included below follow the guidelines stated in my articles “Want to Get the Best Antioxidants Foods? Eat Tomatoes”, Part I and Part II. They will enhance the absorption of lycopene by your cells, a key factor for this ingredient to work in your body.
Vegetable Stew
Serves 4 – 6
Ingredients
2 large onions, thinly sliced
1 lb red tomatoes, peeled, seeded and chopped (you can use canned tomatoes, low sodium)
10 oz eggplant cut into small cubes
10 oz green zucchini cut into small cubes
3 bell peppers, green, red, and yellow seeded and chopped
4 garlic cloves, crushed
Fresh thyme and rosemary to taste
1 bay leaf
1/3 cup vegetable stock, low sodium
4 Tbsp. extra virgin olive oil
Black pepper to taste
Preparation
1. Heat 2 tablespoons of the oil in a large casserole over medium heat. Add the onions and cook, stirring occasionally, about 5 minutes until they start to soften, but not brown. Add the garlic and stir. Reduce the heat to very low.
2. Meanwhile, heat 1 tablespoon of the oil and the eggplant cubes. Cook, stirring, until they are brown on all sides. Add to the casserole with the onions.
3. Cook the zucchini the same way. Add to the casserole.
4. Cook the bell peppers the same way. Add to the casserole.
5. Stir the thyme, bay leaf, rosemary, stock, black pepper into the casserole and bring to a boil. Reduce the heat to very low again, cover, and let simmer for about 20 minutes, stirring occasionally, until the vegetables are tender.
6. Remove the casserole from the heat and stir in the tomatoes. Cover and set aside for 10 minutes for the tomatoes to soften. It tastes better if you serve it cool.
Garlic Tomatoes
Serves 6
Ingredients
8 red tomatoes
3 fresh thyme springs
12 garlic cloves, unpeeled
¼ cup extra virgin olive oil
Preparation
1. Cut the tomatoes in half lengthwise and arrange, cut side up, in a single layer in a large, ovenproof dish. Tuck the thyme springs and garlic cloves between them.
2. Drizzle the olive oil all over the tomatoes and season to taste with pepper. Bake in a preheated oven 425°F/220°C, for 40-45 minutes or until the tomatoes are soft.
3. Remove and discard the thyme springs. Season the tomatoes to taste with pepper and serve warm or hot. Squeeze the pulp from the garlic over the tomatoes at the table.
To your health!
Emilia Klapp, RD, BS
www.TheDiabetesClub.com
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Want to Get the Best Antioxidant Foods? Eat Tomatoes – Part II
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Main Reason Why Tomatoes Are One of the Best Antioxidant Foods
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