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Super Food Week: Day 4

Posted by Cara Busson Clark on Jun 6th 2013

TOMATOES!

Next up on the list for super foods we have tomatoes. This lovely vegetable comes in many different varieties and colors and is extremely versatile for cooking. They go well in pretty much any dish you can think of: salads, soups, pasta dishes, you name it! And, just like our other super foods, eating them can provide you with a variety of health benefits.

Tomatoes are high in potassium, vitamins A, C, & E, bioflavonoids, as well as several carotenoids. We mentioned in our super foods blog on berries how folate can help to prevent birth defects, but did you know that it is essential for DNA duplication and repair as well? This can play a role in the prevention of cancer and certain degenerative diseases.

The high concentration of carotenoids in tomatoes as a big reason for their place on our list of super foods. Tomatoes contain several of the 600 different known carotenoids. Some of the most notable include beta carotene, lycopene, phytoene, and phytofluene.

Beautiful Beta Carotene

Beta carotene is the phytonutrient responsible for the orange pigment in tomatoes, also found in foods like sweet potatoes, carrots, and papaya. It is the molecular precursor to vitamin A. Unlike vitamin A, however, excess beta carotene is not toxic to the body. Our bodies are able to store excess beta carotene until vitamin A is needed, and convert it when necessary. Beta carotene has several functions in the body, including growth and repair of tissues, formation of healthy bones and teeth, formation and maintenance of healthy eye tissues, and supporting the immune system in resistance to infection.

Lycopene Love

Lycopene is another incredibly powerful antioxidant found in tomatoes. It is responsible for the red pigment and is most often touted for its anti-cancer benefits. In a 1999 study by the National Cancer Institute, higher intakes of lycopene coming from tomato-based produces were correlated with a decreased risk of a number of different cancers. It had the strongest effect against prostate, stomach, and lung cancers but also showed a decreased risk in pancreas, colon, rectum, esophageal, breast, and cervical cancers. It is thought that the anti-cancer effects of lycopene come from its ability to neutralize free radicals. These are highly reactive molecules that are known to accelerate the aging process, contribute to degenerative diseases, and cause cancer. Because of its action on free radicals, lycopene is also involved in protecting the skin from the damage of UVA and UVB sun rays. Like sunscreen acts an external protectant, lycopene is thought to act as an internal protectant. Some research has also shown that it helps improve exercise-induced asthma and decreases risk for heart disease through lowering LDL cholesterol.

Cooking actually increases the bioavailability of carotenoids, making it easier for the body to absorb and utilize these important phytonutrients. Tomatoes are another produce item that we recommend to buy organic. They are on the “dirty dozen” list for high incidence of pesticide residues and are one of the most commonly genetically-modified vegetables in the US. Additionally, research has shown that organic tomatoes have higher amounts of the bioflavonoids quercetin and kaempferol.

Enjoy more tomatoes with the recipes below!

Crock Pot Tomato Basil Soup with Parmesan

Ingredients:

2 (14 oz) cans organic no salt added diced tomatoes (do not drain)

1 cup organic celery, diced

1 cup carrots, diced

1 cup onion, diced

1 Tbsp fresh oregano, chopped

¼ cup fresh basil, chiffonade

4 cups low sodium chicken broth

½ bay leaf

½ cup AP flour

1 cup grated Parmesan cheese

¼ cup olive oil

2 cups unsweetened almond/coconut milk or nonfat cow’s milk, warmed 1 teaspoon salt

¼ teaspoon black pepper

Directions:

1. Combine tomatoes, celery, carrots, broth, onions, and herbs to a large slow cooker.

2. Cover and cook on LOW for 5-7 hours, until flavors are blended and vegetables are soft.

3. Blend in batches with a blender - or – using a hand immersion blender, return blended veggies back to the slow cooker

4. Approximately 30 minutes prior to serving prepare the roux. Melt olive oil over low heat in a skillet and add the flour. Stir roux constantly with a whisk for 5-7 minutes. Slowly whisk in 1 cup hot soup. Add another 3 cups and stir until smooth. Add all back into the slow cooker. Stir and add the Parmesan cheese, warmed half and half, salt and pepper.

5. Cover and cook on LOW for another 30 minutes or so until ready to serve. Enjoy!

Skinny Chicken Parm

Ingredients:

1 package boneless skinless chicken breast tenderloins

½ cup whole wheat panko breadcrumbs

2 tsp dried Italian herb blend

Pinch crushed red pepper flakes

¼ cup fresh grated parmesan cheese

~1/2 cup egg whites

2 cups organic jarred marinara sauce

1 cup shredded part skim mozzarella cheese

Chopped parsley, for garnish

Directions:

  1. Preheat oven to 375. Prepare a large baking sheet with cooking spray.
  2. Combine breadcrumbs, dried herbs, & cheese. Dredge chicken in egg whites & coat evenly with breadcrumb mixture. Place on prepared baking sheet, leaving plenty of space between each tenderloin/breast.
  3. Bake for ~10 minutes. Using tongs or a spatula, turn chicken & return to oven. Bake additional 10 minutes or until breadcrumbs are lightly golden brown & internal temperature reaches 165 degrees.
  4. Spoon a heaping tablespoonful of sauce on top of each tenderloin. Use the back of the spoon to spread. Sprinkle mozzarella on top. Return to oven for ~3 min or until cheese is melted.
  5. Serve over cooked whole wheat pasta (1 cup per serving) with remaining marinara & cheese. Garnish with parsley if desired.