The Mediterranean Diet prides itself in all things ‘tomato’; they are rich in flavor and also the key to a healthy heart. Individuals worried about heart disease or currently have heart disease could benefit greatly from including tomatoes into their diet because there are studies which show that individuals who consume tomatoes regularily have lowered their chances with chronic heart disease and are less likely to be prone to heart attacks. Tomatoes are filled with antioxidants, which we have discussed previously, defends your body of damaging free radicals which try to destroy your cells. The key antioxidant that tomatoes have to offer is Lycopene. Lycopene takes a good role in getting rid of the ‘bad’ cholesterol; the lycopene prevents oxidation of the LDL cholesterol.
Lycopene is classified as a ‘red carotenoid pigment’ which aren’t only found in tomatoes but other fruits and vegetables such as red peppers, watermelon and papaya for example. When it comes to processing, there are high levels of lycopene in the tomato products. The tomato itself is healthy but when its processed into tomato paste for example, there are much greater concentrations of lycopene within the product.
Processed Items which include Tomatoes:
- The infamous ‘Ketchup’
- Tomato Juice (V8 includes tomatoes in some of their juices)
- Tomato Soup
- Spaghetti Sauce (Prego tomato sauce for example)
- Pizza sauce (tomato)
By eating such products as what I have listed above, but not limited to, you can be on your way to reducing your blood cholesterol. Even better way to consume tomatoes regularily is with the ‘good fat’ olive oil; it just makes your food even better and healthier. I have included a recipe here that you might be interested in trying, a nice Mediterranean dish which includes a very special tomato. Enjoy!
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Antipasta in Rosso (Antipasto in Red)
For 4 persons
*8 thin slices of whole wheat, whole grain or white bread, with crust removed
*2 red peppers
*1 yellow pepper
*1- 8 ounce can of crushed plum tomatoes
*10 fresh basil leaves
*1 clove of garlic
*2 tablespoons of pignoli nuts
*1 -2 tblsps of extra virgin, cold pressed olive oil
*pinch of salt
*pinch of hot red pepper
Clean and remove seeds from peppers. Cut peppers into small cubes. In saute pan place 1 tblsp of extra virgin olive oil and garlic clove. When garlic begins to be come golden, and oil is hot, place in cubes of peppers. Add in dash of salt and pepper. Cover and let cook over low heat for 20 minutes. When finished cooking, add in washed basil leaves. And let stand. When cool place in food processor until blended to the consistency of a spread.
Remove crusts from bread slices. Cut each slice in half, place on baking sheet. Drizzle with olive oil on top (about 1 tsp) and place under broiler until golden and crisp.
Place pignoli nuts in small dish and cover with ½ tsp of olive oil, mix with wooden spoon.
Divide slices of bread on 4 appetizer plates. Place 4 halves on each plate. Evenly divide tomato spread between bread slices. Top with pignoli nuts and serve.
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