True Wellness

FOOD FOR THOUGHT: TASTY TOMATOES  

This week’s POWER OF FOOD post dove into the world of PHYTONUTRIENTS. With the summer season sadly coming to an end, sweet and juicy tomatoes are one warm-weather favorite that cannot be missed. From their rainbow of colors, sweet and tart juices, and multi-functionality in the kitchen, tomatoes are a produce superstar not to be overlooked.

YOU SAY TOMATO…

While often associated with Italian culture and cuisine, we can trace the origin of tomatoes back to Central America and western South America. The Spanish Conquistador, Hernan Cortes, discovered the seeds in the gardens of Macedonia and brought them back to Europe in 1519.  Tomatoes were originally believed to be poisonous due to their resemblance to another beautiful, but deadly, member of the nightshade family (which includes peppers, eggplant, and potatoes.) The latin name for tomatoes- lycopersicon esculentum- which can be translated to “wolf peach” was given to the juicy fruits by French botanist Tournefort. Peach for its round shape and juicy nature, and wolf because of its deadly relative.

With their classically common red hues, the original varietals of tomatoes are believed to have been yellow, as the Italians and Spanish referred to them as "pomi di’oro," or "yellow apple." Once brought over to North America, they landed in Mexico where the ancient Aztecs called them “tomatl” which means “swelling fruit.” From there, the word tomato became common-place, and the tomato as we know it boomed into consumers hands. With over 3,000 varietals, 60 million tons of tomatoes produced each year, and roughly 22-24 pounds of tomatoes eaten per person on average, tomatoes are not only enjoyed during their peak growing season (SUMMER,) but found all year round!

THE JUICY DETAILS:

While tomatoes are a fruit (they are the seed-bearing ovary of a flower) they pack a low-sugar content, and a punch of PHYTONUTRIENTS. Whether eaten fresh off of the vine, pureed into a savory marinara sauce, or whizzed into a cool and spicy gazpacho, the health benefits of tomatoes almost outshines their delectable flavor!

◼LOVE THAT LYCOPENE:  A carotenoid molecule that gives tomatoes their reddish hue, this phytonutrient offer loads of nutrition.  

                  - COLOR CONUNDRUM? Think you must choose the reddest    

                 of the bunch to reap the most lycopene benefit? Think again, 

                 as a study done on red vs. orange tomatoes showed the form 

                 of lycopene in orange maters’ is better absorbed!

                  - OXI-DONT: Lycopene is a potent antioxidant, potentially 

                 preventing the oxidation (browning) of certain dietary fats as 

                 well as healthy cells.

                  - PROSTATE PAL: Lycopene also hinders certain signaling 

                 pathways which could otherwise promote prostatitis (inflamed 

                 prostate) and unhealthy cellular growth.

◼CALLING ON THE CAFFEIC: While rich in Vitamin C and E, tomatoes boast a hefty dose of a certain flavonoid: caffeic acid. In its absorbable form, CAPE as it is known, has been shown to modulate healthy immune responses, prevent sugar molecules from sticking to cells (glycation,) and also interacts with signaling pathways responsible for decreasing the damage of brain cells (neuro-degeneration.)

◼MOLYBDENUM MATO’s: A lesser-known mineral, molybdenum may have a hard-to-pronounce name but it is essential in the conversion of sulfur-compounds into their active states. Sulfur compounds assist the body’s natural detoxification system, as well as benefit hair, skin, and nail health.

SELECTING & STORING:

With over 3,000 varietals, choosing the “best” tasting tomato is really up to taste preference. Heirloom tomatoes (seeds older than 50 years,) whose odd shapes and alluring colors are some of my absolute favorites, but are only available from June through early September. To select, choose tomatoes with no breaks in the skin, are heavy for their size, and of course, aim for organic and or local (hey there Jersey girl!) whenever possible! To store, keep out of the refrigerator, stem side down, and open to the air (plastic bags trap ethylene gas which can cause them to turn over-ripe.) You can refrigerate them after slicing into them, but some of the flavor will be lost. 

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure to snag your spot, as space is limited!

AUGUST CLASSES: In the TRUE KITCHEN

FOOD AS MEDICINE: Feeding the Soil

WEDNESDAY, AUGUST 30th

6:00-7:15PM

$20.00

What you put into the body has a direct effect on what you get out. Feed yourself poison, and poisoned you will become. While a complete dietary overhaul may be necessary for some, a few simple additions and smart-swaps can put one’s feet back on the right path towards healing. In this class, Genevieve will highlight the importance of eating REAL food, emphasizing all things COLORFUL, vibrant, and health promoting while whipping up several easy recipes utilizing the seasons finest!

* Cost of classes includes colorful informative handout, all of the recipes prepared in the class, and of course a tasty plate of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Cream of Tomato & Basil Soup

Serves 4

Although Joseph Campbell made tomato soup famous with the rolling out his condensed product in the 1920’s, this bright and vibrant spin-off is free of refined oils, preservatives, and modified ingredients. Swapping out dairy-cream for a puree of cauliflower and white beans adds a boost of fiber and phytonutrients that even the pickiest of eaters wont detect. And of course, tomatoes and BASIL are the perfect pair, so why not add a bunch to reap its benefits as well?

2 28-ounce jars organic whole peeled tomatoes

14 ounce box cannelini beans, rinsed & drained

2 cups organic frozen cauliflower florets, thawed

2 cups basil leaves, thinly sliced

1 small organic yellow onion, diced

3 cloves garlic, smashed

1-2 tbsp. tomato paste

Optional: 2 tbsp. nutritional yeast OR pecorino romano

In a soup pot, add olive oil, garlic,& onion. Cook on medium until translucent. Add tomato paste, and cook until dark red, about 2 minutes. Stir in tomatoes and bring to a low simmer. Add cauliflower and beans, and cook for an additional 15 minutes. Add half of basil, and use an immersion blender or food processor to puree until smooth. Season to taste with sea salt. Add remaining basil and serve.

SOURCES:

Borguini RG and Torres EAFDS. Tomatoes and Tomato Products as Dietary Sources of Antioxidants. Food Reviews International. Philadelphia: 2009. Vol. 25, Iss. 4; p. 313-325. 2009.

Salem S, Salahi M, Mohseni M et al. Major dietary factors and prostate cancer risk: a prospective multicenter case-control study. Nutr Cancer. 2011;63(1):21-7. 2011.

Story, Erica N. et al. “An Update on the Health Effects of Tomato Lycopene.” Annual review of food science and technology 1 (2010): 10.1146/annurev.food.102308.124120. PMC. Web. 24 Aug. 2017.