Make the Most of Your Tomato Harvest - 4 Easy Recipes to Stretch the SeasonAmerican Institute for Cancer Research According to experts at the American Institute for Cancer Research (AICR), there are several simple ways to enjoy the fresh taste of summer tomatoes well into winter, and doing so may even provide some extra protection against cancer and other diseases. In July and August, with local, vine-ripened tomatoes at their peak, it's easy to forget that colder months are just around the corner. All too soon the refreshing sweetness and cool acidity of the summer tomato will become a memory, as their off-season, thick-skinned, bred-to-ship cousins start to fill the supermarket aisles.  "Many people have grown up believing that the only way to ensure fresh tomato taste in the winter is to spend the entire summer in the kitchen, boiling jars and lids for canning," says AICR nutritionist Melanie Polk, RD. "That's just not the case. In fact, tomatoes can easily be cooked into sauces, chutneys and salsas that keep their fresh taste indefinitely when frozen." The tomato, now found in over 85% of America's home gardens, originated as a small, cherry-sized fruit growing wild in the South American Andes. The Spanish conquistadors returned with it to the Old World in the early 16th century, where its heart-like shape lent it a reputation as an aphrodisiac. Over 100 years later, the Spanish brought the "love apple" back across the ocean to North America, where for many years it was considered little more than a novelty. Thanks to the efforts of boosters like Thomas Jefferson, who grew tomatoes at Monticello and tirelessly espoused the fruit's virtues to any who would listen, tomato cultivation was occurring on a national level by the middle of the 19th century. Today the average American eats about 17 pounds of fresh market tomatoes every year. This figure has been increasing steadily since the 1970s, which puts it in line with the growing American interest in health, fitness and nutrition over the past two decades. Nutrients in Tomatoes Promise Health Benefits In fact, tomatoes are now being studied by researchers for a wide variety of health benefits. In addition to vitamin C and the minerals iron and potassium, tomatoes contain substances called carotenoids - compounds which have been attracting the attention of researchers and the public alike. In particular, several studies have focused on the possible role of lycopene, the carotenoid pigment that lends the tomato its color. Lycopene has displayed antioxidant properties, protecting the body's cells from damage caused by certain by-products of normal metabolism. Fresh tomatoes are a good source of lycopene, but it now seems that cooking tomatoes frees up even more. The heat of cooking appears to break down tomato cell walls, releasing lycopene that would otherwise pass through the digestive system unabsorbed. A given amount of tomato sauce, for example, contains up to five times more available lycopene than the equivalent amount of fresh tomatoes. It also appears that a small amount of fat - preferably in a monounsaturated form like olive or canola oil - might help the body absorb lycopene. "These are interesting and potentially important findings," says AICR's Polk, "but we need to remember that this research is ongoing. It would be a mistake to set lycopene apart and think of it as the single source of a tomato's considerable health benefits. The tomato, like any food, contains many different substances, and we are still trying to understand how these nutrients and phytochemicals work together." AICR recommends a diet high in fruits, vegetables, grains and beans, to ensure a rich and varied supply of these substances. Such a diet has been linked to lower risk for several forms of cancer and other chronic diseases. Here are some ideas to help you carry the bold, summery flavor of a fresh-picked tomato into the colder months that lie ahead: Tomato-Red Pepper Chutney The flavor balance of slightly sweet, slightly spicy is perfect as a topping for grilled chicken or fish. Try on whole grain bread or crackers, thinly spread with light cream cheese. 2 pounds ripe tomatoes, diced and seeded Place all ingredients in large saucepan and place over medium heat. Simmer uncovered, stirring occasionally, about one hour or until reaching desired thickness. Remove cinnamon stick and discard. Serve warm or at room temperature. Makes 8 servings. Calories per serving: 93 Grams fat per serving: 2 Tomato Salsa Serve this summer staple on lettuce, as a topping for tacos or over cottage cheese, as a dip with endive wedges, as a filling for pita bread or as an accompaniment to chicken or fish. 4 large tomatoes, peeled, seeded and diced In bowl, combine tomatoes, green pepper, chili pepper, onion, garlic, cilantro and oregano; mix well. Season with salt and pepper to taste. Cover and refrigerate until ready to serve. Makes 8 servings. Calories per serving: 27 Grams fat per serving: less than 1 Plum-Tomato Sauce Get the most out of two great summer tastes by marrying them - here, the tang of tomatoes meets the sweetness of plums in a marvelous sauce. Makes a great cold soup, but also serves as a wonderfully different topping for low-fat vanilla ice cream, bread pudding or angel food cake. 1 1/2 pounds purple plums, seeded and diced Place all ingredients into a large kettle over medium heat. Cook uncovered, stirring occasionally, for 1 hour. Allow to cool; transfer mixture to a food processor bowl or blender and puree. Makes 16 serving (as topping) Calories per serving: 67 Fat grams per serving: 2 Mediterranean Tomatoes and Bulgur Similar to tabouleh, but keeps well in the refrigerator or freezer. Tastes even better the next day. 1 pound ripe tomatoes, cut into 1 1/2 inch chunks Put tomato chunks into a food processor bowl. Pulse 8-10 times, leaving tomatoes in small pieces. Transfer to a medium saucepan and place over medium heat. Add olive oil, oregano, and salt. Cook and stir occasionally, for about 15 minutes. Stir in bulgur, cover and turn off heat. Add garlic, stir and allow to cool to room temperature. Stir in chopped herbs and optional ingredients, if using. Note: Can be frozen before adding fresh herbs. When ready to use, thaw and add parsley, mint or basil. Serve as a side dish or scoop up with pita bread. Makes 4 servings. Calories per serving: 99 Fat grams per serving: 2
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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