If you could taste summer, what would it taste like? It tastes like a juicy, sweet, vine ripened tomato to me. I’m not alone. More people grow tomatoes than any other garden vegetable in the United States. Whether you are growing them yourself, or buying them from your favorite local farmer, now is the time to enjoy them.
The health benefits of tomatoes have been well studied because of their place in the heart-healthy Mediterranean diet. Much early research focused on the carotenoid lycopene. It thins the blood and stimulates the liver to more effectively detoxify substances that cause inflammation and cancer.
Image by Flaviu Lapoian (www.sxc.hu)
Recent studies have shown that the whole tomato is more effective than lycopene alone. Scientists concluded that it is the combination of plant chemicals, not just lycopene alone, that give tomatoes their health benefits. A study found that tomato paste made with the tomato peel contained more lycopene that tomato paste made without the peel. Another study found that organic ketchup contained more lycopene than conventional. People who ate gazpacho, a cold soup that typically combines tomatoes, cucumbers, sweet pepper, olive oil and garlic, were shown to have fewer markers of inflammation in their bodies. The researchers of the gazpacho study concluded that increased vegetable consumption could improve human health. These studies lend support to those like me who find the foundation of health to be a diet of whole, clean, mostly plant foods.
Carotenoids are fat soluble, thus they are better absorbed when eaten with fat. One of the simplest ways to enjoy fresh summer tomatoes is sliced, drizzled with extra virgin olive oil, and sprinkled with fresh basil and fresh cracked pepper. Check the web or your favorite cookbook for a gazpacho recipe. It is a delicious and nutritious way to enjoy a bounty of tomatoes, peppers and cucumbers.
During the summer, I enjoy the cooling effect of raw vegetables. This uncooked tomato sauce is easy and flavorful. Serve it tossed with whole grain pasta. Or toast some thick slices of whole grain bread, rub them with the cut edge of a garlic clove and drizzle them with olive oil. Top the bread with the sauce for an Italian treat called bruschetta.
Fresh Summer Tomato Sauce
16 ounces of your favorite vine ripened tomatoes
4 TBSP extra virgin olive oil
¼ cup chopped fresh basil leaves
¼ cup chopped green onions
¼ cup raw walnuts or pine nuts
1 TBSP chopped fresh oregano leaves or 1 ½ teaspoons dried oregano
2 cloves garlic, minced
¼ teaspoon salt
Freshly ground black pepper to taste
Remove the cores and cut the tomatoes in half. Remove as many seeds as possible. Dice the tomatoes into bite size pieces. Combine the diced tomatoes with the olive oil in a mixing bowl. Add all the remaining ingredients and toss to blend. If not using right away, cover and refrigerate. Bring to room temperature before serving.
This article originally appeared in the August 2005 issue of the Kansas City Wellness Magazine, www.kcwellnessmagazine.com.
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