It occurred to me with all
the controversy on the media front just how confusing the messages are about
what you should eat and not eat and the quantities. In this light I thought I
would start to do a series on notes on specific foods and their possible uses.
So the start the ball rolling
here are some notes about the TOMATO.
Tomato,
a nutritious fruit commonly used as a vegetable, is another wonderful gift of
Mayans. The humble vegetable has grabbed the attention of millions of health
seekers for its incredible phyto-chemical properties. Interestingly, it has
more health-benefiting properties than that in an apple. Tomatoes are one of the low-calorie vegetables containing just 18
calories per 100 g. They are also very low in any fat contents and have zero
cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary
fibre, minerals, and vitamins. Because of their all-round qualities, dieticians
and nutritionists often recommend them to be included in cholesterol
controlling and weight reduction programs. The antioxidants present in tomatoes
are scientifically found to be protective of cancers, including colon,
prostate, breast, endometrial, lung, and pancreatic tumours. Health
Benefits of Tomatoes can be read all over the Internet. Of course the
nutrition and health benefit will depend on whether eaten raw or cooked the
options are endless and whilst often used as a vegetable it is actually a
fruit.
Whilst for speed
it can be beneficial to buy a Tomato Sauce I do prefer to make my own and
usually use the microwave. I sweat 4 chopped Onions and add 2 x 14oz cans of Chopped
Tomatoes, a splash of Red Wine and Seasoning. (If you want to use fresh
Tomatoes then you will need about 2lbs skinned, seeded and chopped).
There are a host
of ingredients that can be added to enhance the flavour – Crushed Garlic, Herbs
like Marjoram, Oregano, Basil, and Fresh Chilli. You may add Ketchup or Tomato
Paste or Passatta to enrich oh and a little sugar is useful to counter the acidity.
Once you have decided on your preference a host of meals come to mind.
- By reducing the sauce you can spread it on Pizza bases.
- Add to fried Minced Beef to make a Bolognese Sauce,
- To fried minced Lamb layer in a dish with cooked
Aubergine Slices and top with White Sauce for a Moussaka.
- To cubed Lamb rolled in flour, fried
to seal, add chopped Green Sweet Peppers, some Paprika, Marjoram and your
Sauce – braise in the oven for about 1½ hours for a Goulash.
- Add to Meatballs (bought or
home-made) serve with Rice or Pasta
- To your Sauce add sautéed sliced Mushrooms, Fresh
Tarragon and White Wine and a large spoon of the Sunday Roast Gravy - to
make a Chasseur Sauce to go with Steak.
- Serve with breaded Escalope’s of Chicken, Turkey, Veal or Pork.
- Add to Cubed Beef floured, fried to seal. Add a
few cloves, a little Cinnamon, some Red Wine, chopped Carrots and braise
for about 2 hours to make a Greek Stifado.
- Serve with Baked or pan-fried Fish
- Add it to a collation of Beans and cooked gently
for a Bean Stew. Add spices or herbs according to taste.
- Add Courgettes, Aubergines and Peppers, Garlic for a Ratatouille.
