Tag Archives: tomatoes

15

Jan. ’16

Sweet Potato and Black Bean Burritos

burritos

This combination may sound odd, but these burritos are delicious and they contain five superfoods!

Ingredients:

4-6 whole wheat tortillas

2 large sweet potatoes

1 T. olive oil

2 cans black beans, drained

1 clove garlic, minced

3 T. cilantro, diced

2 c. grated cheddar cheese

1 bunch scallions, sliced

2 avocados, diced

2 tomatoes, diced

Plain, nonfat Greek yogurt

Directions:

Bake sweet potatoes for 30-40 minutes or until tender in 350oF oven.  Cut in half and squeeze potato pulp from the skin into a small bowl.  Cut into small chunks or smash with fork.  In a saucepan, heat olive oil and saute garlic.  Add black beans and cilantro and heat through.  To assemble, place a tortilla on a plate, top with 2-3 T. of mashed sweet potato, add 3 T. black beans and sprinkle with cheddar cheese.  Heat in microwave for 40 seconds until cheese melts.  Remove from microwave and top with tomatoes, scallions and avocado.  Garnish with a dollop of yogurt and hot sauce.  Fold up the bottom and then the sides to form  burritos.  Enjoy!

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15

Jan. ’16

Week 38: Superfoods

What are “superfoods?” There isn’t a real definition for this term, but they are understood to be foods which contain high levels of vitamins, minerals and antioxidants – the ones you need to add to your diet to boost your immune system, trim your waistline and start the year off right.

We are all familiar with vitamins and minerals. Antioxidants are molecules which protect the cells in the body from harmful free radicals. These free radicals come from sources such as cigarette smoke and alcohol, and are also produced naturally in the body during metabolism. Too many free radicals in the body can result in oxidative stress which, in turn, causes cell damage that can lead to age-related diseases like cancer, diabetes, and heart disease.

Here are 16 superfoods you should add to your diet:

almonds

Almonds

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth.

 

Apples

Apples contain a flavonoid called quercetin, an antioxidant that may reduce the risk of lung cancer. Quercetin also reduces swelling of all kinds, reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate cancer.

 avocado

Avocadoes

The myriad of healthy fats and nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione among them – keeps you satisfied and helps you absorb other nutrients. They can help protect your body from heart disease, cancer, degenerative eye and brain diseases.

 black beans

Black Beans

A cup of black beans packs 15 grams of protein, with none of the artery-clogging saturated fat found in meat. Plus, they’re full of heart-healthy fiber, antioxidants that help your arteries stay relaxed and pliable, and energy-boosting iron. Beans help raise levels of the hormone leptin which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this good stuff will help maintain healthy brain, cell and skin function and even helps to reduce blood pressure and stroke risk.

 

Blueberries

Blueberries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. They improve memory by protecting your brain from inflammation and boosting communication between brain cells. Blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure and can reduce “bad” cholesterol.

Broccoli

Cruciferous vegetables like broccoli contain phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup of this veggie powerhouse will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.

Brown Rice

Brown rice is a good source of magnesium, a mineral your body uses for more than 300 chemical reactions (such as building bones and converting food to energy).

Edamame

One cup has an amazing 22 grams of plant protein, as well as lots of fiber, folate and cholesterol-lowering phytosterols.

Green Tea

Green tea has been used in traditional Chinese medicine for centuries to treat everything from headaches to depression. The leaves are supposedly richer in antioxidants than other types of tea because of the way they are processed. Green tea contains B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine and other antioxidants, notably catechins. Drinking green tea regularly is alleged to boost weight loss, reduce cholesterol, combat cardiovascular disease, and prevent cancer and Alzheimer’s disease.

Greek Yogurt

Yogurt is low in calories, packed with calcium and live bacterial cultures. But Greek yogurt – which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half.

Kale

Kale contains a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. Though scientists are still studying why this happens, they believe the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.

Oats

Full of fiber, oats are a rich source of magnesium, potassium, and phytonutrients. They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Magnesium works to regulate blood-sugar levels, and research suggests that eating whole-grain oats may reduce the risk of type 2 diabetes.

Salmon

Salmon contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, protect against macular degeneration, depression, cognitive decline and may slash cancer risk. Salmon is also a rich source of selenium, which helps prevent cell damage, and several B vitamins and vitamin D.

Spinach

A half-cup provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones.

Sweet Potatoes

Half of a large baked sweet potato delivers more than 450% of your daily dose of vitamin A, which protects your vision and your immune system. This tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke.

 

Tomatoes

Tomatoes contain lycopene, an antioxidant rarely found in other foods. Studies suggest that it could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol. Plus, tomatoes contain high amounts of potassium, fiber, and vitamin C.

Resources

www.drfranklipman.com

www.health.com

www.health.usnews.com

www.menshealth.com

www.realsimple.com

www.webmd.com

www.womansday.com

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23

Jul. ’15

Salad Nicoise

Salad Nicoise

Ingredients:

Salad

6 medium tomatoes sliced

1 ½ c. green beans, blanched

6 hard-boiled eggs, peeled and quartered

18 marinated artichoke hearts

12 large romaine lettuce leaves, washed

½ head chicory (or assorted salad greens)

1 ½ c. new potatoes, boiled, quartered and chilled

Three 4 oz. ahi tuna steaks or one 12 oz can tuna, packed in olive oil

½ c. Nicoise olives

2 T. extra virgin olive oil (for searing)

Dressing

¼ c. red wine vinegar

1 ½ c. extra virgin olive oil

Salt & Pepper to taste

 

Directions:

In a skillet over medium high heat, sear tuna steaks for 2 minutes on each side in olive oil. Remove from heat and slice each tuna steak into 1/4 inch slices. Line each cold plate with two romaine lettuce leaves and chicory, and then arrange the remaining ingredients on the lettuce. Overlap the tuna slices down the center of the plate and arrange the other vegetables on either side, using contrasting shapes, colors and textures to create an attractive presentation. (If you are using canned tuna – drain and divide tuna chunks among the plates.) Combine ingredients for dressing in small bowl and whisk until well-blended. Pour approximately ¼ c. of dressing over each salad. Serves 6.

 

 

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21

Apr. ’15

Panzanella (Tomato and Bread Salad)

 

Panzanella

This is a very popular country salad from the Florentine area of Italy.  It needs a firm, coarse-textured bread to be good.

Ingredients

2 c. coarse white bread, crusts removed

6 ripe tomatoes

1 red onion

1/2 cucumber

2 stalks of celery

6 sprigs of basil leaves, shredded

6 tablespoons olive oil

2 tablespoons balsamic vinegar

Salt and pepper to taste.

Directions

Cut the bread into small pieces (1/4 – 1/2 inch square)  Put the bread into a large salad bowl and sprinkle with cold water so it is well moistened but not soggy.  Add all the vegetables, cut into pieces or slices and the finely sliced basil.  Dress with oil, vinegar, salt and pepper.  Stir well and leave for 30 minutes so the bread can absorb the dressing before serving.

 

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21

Apr. ’15

Week 30: Tomatoes

Tomatoes

Spring is just around the corner and it’s time to plan your vegetable garden. Naturally, no garden is complete without tomatoes.  Which varieties should you plant?  Heirloom tomatoes have by far the best flavor. Before you purchase potted tomato plants from the hardware store, consider starting your plants from organic seeds. Seed Savers, (www.seedsavers.org) dedicated to protecting endangered food crops and agricultural heritage through its seed bank  has a wide variety of organic, heirloom tomato seeds that you can order.

History

Tomatoes, originally from South America and the Galapagos Islands,  were brought back to Europe in the form of seeds by Cortez in 1519.   The Italian name for the tomato is pomodoro, meaning “apple of love” or “golden apple,” because the first to reach Europe were yellow varieties.  Initially, they were planted as ornamental plants, but were not eaten because they were thought to be poison as the plant was a member of the deadly Solanaceae, or Nightshade family. The leaves of the tomato plant, but not its fruits, do contain toxic alkaloids.

There are thousands of varieties of tomatoes in a vast array of colors, shapes and sizes. The most common shapes are round (Beefsteak and globe), pear-shaped (Roma) and the tiny cherry-sized (Cherry and Grape).  There are also a number of heirloom varieties that are not only red, but also yellow, pink, orange, green, purple, or brown in color.

The San Marzano plum tomato, an heirloom variety grown in volcanic soil on the slopes of Mt.Vesuvius near the southern Italian city of Naples, is probably the most famous tomato grown in Italy.  It was supposedly a gift from the Kingdom of Peru to the Kingdom of Naples in 1770.  Thinner and more pointed than the Roma tomatoes we see in the U.S., it has a firm pulp, a stronger tart flavor and fewer seeds. The San Marzano, Roma, Napoli and Marena varieties are mostly used for canning or bottling. The “pomodorino” (cherry tomato or vine tomato) grown mainly in the south in Sicily, Puglia and Calabria are used in salads and quick pasta sauces.

Cultivation

Tomato  plants like a warm, sunny location with well-drained soil. They typically grow to 3–10 feet in height and have a weak stem that often sprawls over the ground and vines over other plants, if not staked.  It is a perennial  in its native habitat, although often grown outdoors in temperate climates as an annual.

About 161.8 million tons of tomatoes were produced in the world in 2012. China is the largest commercial producer of tomatoes followed by India and the United States. California accounts for 90% of U.S. production of  plum or processing tomatoes and 35% of world production.

At home, companion planting  in the garden can help enhance growth, flavor and protect plants from pests. Borage, with its fresh, cucumber-like flavor, is supposed to protect tomatoes from tomato hornworms. Chives, onions, garlic and marigolds produce a smell that repels pests,

Culinary Uses

Although it is botanically a fruit, the tomato  is considered a vegetable for culinary purposes. It is eaten  raw in salads or cooked as an ingredient in a variety of dishes, sauces, and beverages. Unripe green tomatoes can also be breaded and fried, used in salsas or pickled. The high acidic property of tomatoes makes them especially easy to preserve in home canning.  The fruit is also preserved by drying, often in the sun, and sold either in bags or in jars as “sun dried tomatoes” packed in oil.

Health

Tomatoes are good sources of Lycopene, one of nature’s most powerful antioxidants.  Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K, Vitamin E and numerous other vitamins and minerals.

Buying and Storing

When you select tomatoes for purchase, smell the blossom (not stem) end. The most flavorful ones will have a rich tomato aroma. If they are not yet ripe, keep them in a sunny window sill until they are ready to eat. Remember, too, that it is best not to refrigerate tomatoes or their texture becomes mushy and the flavor diminishes.

Resources

http://www.treehugger.com

http://www.food.com

http://www.whfoods.com

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22

May. ’14

Linguine with Fiddleheads, Tomatoes and Pesto

Ingredients:

1 pound fiddlehead ferns

1 pound linguine pasta

4 oz. prepared pesto

3 tablespoons olive oil

1 c. grape tomatoes, sliced in half

1 c. yellow cherry tomatoes, sliced in half

2 scallions, thinly sliced

1/4 t. cayenne pepper

Fresh parmesan cheese, grated

 

Directions:

In a large pot of boiling salted water, blanch the fiddleheads until they are crisp-tender, about 3 to 5 minutes. Remove the fiddleheads from the water and shock them in a bowl of ice water (unless you are going to use them immediately).

Drop linguine into the same pot of boiling water used for fiddleheads. Boil for 3 to 5 minutes or until al dente.

Meanwhile, in a large skillet, heat olive oil over medium high heat. Saute fiddlehead ferns, green onions, and tomatoes for 2 minutes. Add pasta and pesto to skillet. Season with cayenne pepper and salt to taste. Stir gently to heat through and to coat pasta with sauce.  Garnish with parmesan cheese.  Serves 4.

 

 

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18

Jun. ’13

Bouillabaisse

Ingredients:

4 lobster tails or 3 whole lobsters, steamed

2 dozen cherrystone clams in shells

1 dozen mussels in shells

1 pound white fish fillet (cod, haddock or halibut)

2 pounds jumbo shrimp, peeled and deveined

1 ½ pounds large sea scallops

½ cup olive oil

1 cup onion, diced

½ cup celery, diced

3 cloves garlic, minced

2 -1 lb 12 oz cans of diced tomatoes with juice

1 bay leaf

¼ t. saffron threads

1 ½ t salt

1 t pepper

2 quarts of store-bought fish or chicken stock

Directions:

Prepare seafood. Remove cooked lobster meat from shells and cut into 2-inch pieces and set aside.  Scrub shells of clams and mussels to remove any dirt. Cut fish fillet into 2-inch pieces and set aside. Peel and devein shrimp.  Rinse scallops. Sauté the onion, celery and garlic in olive oil in a large stock pot over medium high heat.  Add tomatoes, bay leaf, saffron and salt and pepper.  Add stock and bring to a boil.  Reduce heat and simmer, uncovered for 20 minutes or until some of the liquid is reduced to concentrate the flavor.  Add seafood, cover and simmer for 5-10 minutes until fish and scallops are opaque, shrimp is pink, and the mussels and clams are opened wide. Serve with crusty garlic toast, Caesar salad and a crisp white wine, like Sauvignon Blanc or Chardonnay. Serves 6.

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28

Apr. ’12

Green Bean, Mozzarella and Tomato Salad

Ingredients:

1 1/2 lbs. green beans

2 c. small fresh mozzarella balls

1 c. Grape tomatoes

1 can tuna, drained or ½ lb. small salad shrimp, steamed and peeled

2 T. extra virgin olive oil

2 T. fresh basil leaves, sliced

Salt and pepper to taste

Directions:

Steam green beans until tender. Remove from heat and plunge into an ice water bath to stop cooking and retain bright green color. Cut into 2 inch lengths. Combine in a large bowl with mozzarella, tomatoes, and chunks of tuna or steamed shrimp. Add basil and dress with extra virgin olive oil. Chill until ready to serve.

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02

Mar. ’12

Insalata Caprese

This traditional Italian salad is even better with marinated artichoke hearts, roasted red tomatoes and avocado slices!

Ingredients:

4 vine ripened tomatoes, sliced

1 pound fresh mozzarella , sliced

2 avocadoes, peeled, pitted and sliced  into wedges

2 jars marinated artichoke hearts, drained

1 jar roasted red peppers, drained

4 c. baby arugula

½ c. fresh basil leaves

¼ c. extra-virgin olive oil

Salt and pepper to taste

Directions:

Add one cup of baby arugula to each of four individual plates. Arrange alternating slices of tomato topped with slices of mozzarella on each plate.  Add slices of avocado, marinated artichoke hearts and strips of roasted red pepper. Stack and roll basil leaves into a cylindrical shape (like a cigar) and slice into thin strips.  Sprinkle on each salad. Drizzle with olive oil and sprinkle with salt and pepper.  Makes 4 servings.

 

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29

Jan. ’12

Bouillabaisse

We traditionally have lobster and Caesar salad for New Year’s Eve but I made bouillabaisse this year.  It was such a hit with family and friends that I will do it from now on. Saffron is the world’s  most expensive spice, but it makes all the difference in this recipe so don’t skip it.  Enjoy!

 Ingredients:

 4 lobster tails or 3 whole lobsters, steamed

2 dozen cherrystone clams in shells

1 dozen mussels in shells

1 pound white fish fillet (cod, haddock or halibut)

2 pounds jumbo shrimp, peeled and deveined

1 ½ pounds large sea scallops

½ cup olive oil

1 cup onion, diced

½ cup celery, diced

3 cloves garlic, minced

2 -1 lb 12 oz cans of diced tomatoes with juice

1 bay leaf

¼ t. saffron threads

1 ½ t salt

1 t pepper

2 quarts of store-bought fish or chicken stock

Directions:

Prepare seafood. Remove cooked lobster meat from shells and cut into 2-inch pieces and set aside.  Scrub shells of clams and mussels to remove any dirt. Cut fish fillet into 2-inch pieces and set aside. Peel and devein shrimp.  Rinse scallops. Sauté the onion, celery and garlic in olive oil in a large stock pot over medium high heat.  Add tomatoes, bay leaf, saffron and salt and pepper.  Add stock and bring to a boil.  Reduce heat and simmer, uncovered for 20 minutes or until some of the liquid is reduced to concentrate the flavor.  Add seafood, cover and simmer for 5-10 minutes until fish and scallops are opaque, shrimp is pink, and the mussels and clams are opened wide. Serve with crusty garlic toast, Caesar salad and a crisp white wine, like Sauvignon Blanc or Chardonnay. Serves 6.

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