Tomatoes: Nature’s Bounty!
by Paulette Millis
The tomato, Lycopersicon esculentum is believed to have descended from a species no larger than marbles. A native of Peru, the people of England and the Netherlands began eating them in the 16th century. The English called it the “love apple” and romancers presented it as a token of affection.
The tomato, by cultivation and use, is a vegetable although botanically it is a fruit and can be classified as a berry. Tomatoes are the 3rd most important crop in terms of market value; they have become a staple in most homes. They are one of our favourite foods.
Tomatoes come in many shapes, sizes, and colours: Common—usually round or slightly oval, in many sizes, in orange, red or yellow, with a firm, juicy texture. Plum—smaller oval-shaped tomatoes, often called Italian or Roma, are red or yellow. They are thick, meaty, less juicy, have small seeds and a mild rich flavour. Great for canning and sauces. The Cherry Tomato is usually 1" in diameter, is red or yellow, and sweeter than other kinds, and my favourite are Sweet 100s. Pear shaped tomatoes are small, with red or yellow skin and a mild, sweet flavour.
NUTRITIONAL AND MEDICINAL INFORMATION
The big benefit nutritionally is the high content of vitamin C and vitamin A, and the low number of calories. A fresh medium tomato, or about 1/2 cup of canned tomatoes, contains about 25 to 30 calories (see Table 1 beside).
The tomato is considered a citric acid fruit. It also contains oxalic acid although it is not acid forming; it is alkaline forming when it enters the bloodstream. Alkalinity of the blood helps remove toxins, especially uric acid, from the system, according to Dr. Jensen. He also states tomatoes are a good liver cleanser, especially when used with green vegetable juices. They have a high vitamin value, are good blood cleansers and excellent in elimination diets. Dr. Jensen does advise us not to use tomatoes to excess on a regular basis.
He states there is a mistaken belief that tomatoes are not good for rheumatism and gout. Much of the literature I have studied suggests those with rheumatoid arthritis should avoid the nightshade family, and tomatoes are in this family. One such source is Earl Mindell’s Anti-Aging Bible by Earl Mindell, R.Ph., Ph.D. (page 186), where he suggests some individuals may benefit from removing nightshades. As I believe each person is biochemically unique, one needs to experiment with eliminating nightshades (tomatoes, etc.) to see if improvement follows. |
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Nutrients in one pound |
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Tomatoes are a mainstay of Mediterranean cuisine and these people have lower rates of cancer and heart disease than Western countries. Northern Italians have 60% lower risks of cancer of the mouth, esophagus, stomach, colon, and rectum. Hawaiians, big tomato eaters, have low rates of stomach cancer. Norwegian tomato eaters have reduced lung cancer and American tomato eaters have reduced risk of prostate cancer.
The ingredient in tomatoes responsible for this amazing cancer fighting power is lycopene, provider of the red pigment, a carotenoid. According to Earl Mindell, although lycopene is now available in capsule form, it is best to get it from food sources. All studies done so far linking lycopene to reduced cancer risk have been done on food. Studies show a link between lycopene blood levels and cervical displasia, a precancerous condition in women; a link between low blood levels of lycopene and an increased risk of bladder cancer; and some protection from lycopene against pancreatic cancer. Researchers at Cornell University report that tomatoes can prevent the formation of troublesome nitrosamines. They also contain p-courmaric acid and chlorogenic acids, that appear to be potent nitrosamine blockers. They prevent nitric oxide from hooking up with amines which are components of proteins. When amines are combined with nitric oxide the result is the formation of the cancer-causing nitrosamines. Ingest some lycopene daily—tomatoes, ruby red grapefruit and red peppers are the best sources. Tomatoes are also an excellent source of quercetin, a plant source anti-oxidant.
Tomatoes contain many phytochemicals one being carotenoids. These are antioxidants which reduce accumulation of plaque in arteries and promote cell differentiation (cancer cells are undifferentiated). A second phytochemical, phenolic acid, helps resist cancer by inhibiting cell proliferation induced by carcinogens in target organs, inhibits platelet activity, decreases inflammation, and acts as an antioxidant as well. (see page 18 in Powerfoods).
BUYING, STORING & PRESERVING
Look for firm, fully ripe tomatoes free of cracks, blotches, or soft or watery spots. Separate spoiled tomatoes from sound ones immediately as decay spreads quickly. The key word here is “ripe”. Acids of the green tomato are detrimental to the body and hard on the kidneys according to Dr. Jensen. A red outside with green seeds inside is evidence of cold storage ripening.
Most tomatoes available here in winter have been imported; picked green and reddened with ethylene gas. These do NOT develop the taste of those picked when ripe. As the sugar in the tomato is developed during the ripening process, the lack of sugar in an unripe tomato leaves us with a tasteless, firm, sometimes hard, product. My husband likens them to apples! Ideally we want to grow our own organically to experience both the therapy and the beauty of gardening in addition to the nutrition. A second choice would be to buy fresh, locally grown tomatoes—many are available at Farmer’s Markets.
Do not buy tomatoes from the refrigerator, or refrigerate your tomatoes if they are not fully ripe as this retards the process. To preserve flavour, the best method of ripening at home is to place them in a paper bag with a ripe apple or banana. Standing them in the sun causes them to become mushy. Ripe tomatoes yield slightly to gentle pressure. Never store these beauties in the fridge—the wonderful taste and aroma are destroyed.
The versatile tomato can be eaten whole, sliced or wedged, baked, broiled, sauteed or stewed. Tomatoes are useful in both fruit and vegetable salads; they make a cool refreshing beverage and are great flavouring for soups. Tomatoes make a colourful and inviting addition to meals. Slice tomatoes just before serving, as they tend to juice out quickly, and add tomato pieces after tossing the salad, so they don’t thin the dressing. Tomato juice is best used as quickly as possible as it oxidizes very quickly and loses much of its mineral value.
Sauces, salsas, purees, juice, and canned tomatoes are good ways to preserve summer’s bounty. Tomato puree will contain more vitamins and minerals than juice or tomatoes canned in water.
To peel a tomato, simply drop it into boiling water and let stand 12–30 seconds. For more than one tomato, immerse for one minute. Use a paring knife, remove the core and pull away the skin.
My favourite way to preserve tomatoes is to wash them, cut away any blemishes and hard cores, place them in plastic bags and freeze. I use these in winter for soups, stew, casseroles, sauces, and purees. They are best cooked and blended. Using the whole frozen tomato in a recipe leaves pieces of tomato skin, so if you don’t want the skins, either blanch and peel before freezing or cook and blend before adding to a recipe. I usually add tomato juice to the tomatoes when canning for a more nutritious product. I also like to make tomato puree, tomato sauces, and salsa in the fall when tomatoes are plentiful and freeze in meal-sized containers for winter use, although if time runs out, I freeze them whole, as above, and make my puree etc. as needed.
RECIPES
My all time favourite way to eat tomatoes is to cut thick slices of large ripe tomatoes and saute them in a little butter. Great for breakfast with eggs!
TOMATO SOUP*
“Great with Frozen Garden Tomatoes”
Blend together:
2 cups tomatoes, chopped, or canned tomatoes
a piece of onion
2 garlic cloves
herbamere or other seasoning of choice to taste
2 tbsp. butter
Heat and simmer until tomatoes and onion are done.
Combine and blend:
2 cups milk (dairy, rice, soy, or nut)
2 tbsp. whole wheat pastry flour or thickener of your choice
1 tbsp. arrowroot powder
Add this to the cooked tomato mixture. Heat, stirring occasionally, until slightly thickened and serve.
CABBAGE TOMATO SKILLET*
“Kids of all ages love this!”
1/4 cup butter
5 cups shredded cabbage
2 cups chopped tomatoes (peeled if desired)
1/2 cup chopped onion
1 tsp. salt
1/8 tsp. pepper
Melt the butter in a skillet. Proceed to stir in the rest of the ingredients. Cover, bring to a boil and cook 5 minutes, or until tender crisp, stirring as needed. Uncover and simmer a few minutes to reduce the liquid. Serve.
QUICK TOMATO SAUCE
1 large tomato, chopped
2 green onions, chopped
3/4 cup chopped celery or green pepper
garlic powder to taste
oregano to taste
cumin powder to taste
1/4 cup water
Put all ingredients in a skillet with lecithin coating or a bit of butter. Saute over medium high heat until soft and mushy and the liquid has decreased. The mixture will thicken on its own. Blend if a smooth sauce is desired.
TOMATO STIR FRY
“Quick and delicious!”
2–3 large ripe tomatoes, cut in wedges
2 small zucchini, cut in thin slices
2 medium onions, cut in thin wedges
or half moons
2 cups chopped veggies of your
choice: broccoli, cauliflower,
carrots, etc. Optional.
2–3 cloves of garlic, peeled and minced
1 tsp. grated peeled fresh ginger
1/2 cup vegetable broth or water (or less)
1 tsp. chicken-like seasoning (available in Health Food Stores)
olive oil
toasted sesame oil
tamari or Bragg’s Amino
Quickly saute ginger and garlic in olive oil in wok or large skillet. (If using the extra chopped veggies, use a little more olive oil). Add rest of vegetables except tomatoes, stir to coat with the oil, and saute for a minute or two. Add the chicken seasoning to the vegetable broth or water, stir, and add to the veggies. Cover the wok or skillet and let steam for several minutes, until nearly crisp, adding a bit more water if necessary to make sure they do not get dry. Add tomatoes, cover and finish cooking to desired doneness. Add 1 tbsp. of toasted sesame oil, or to taste, just before removing from heat, stir well to briefly coat and saute the veggies. Add 1 tbsp. tamari or Bragg’s Amino, or to taste, stir and serve immediately.
SPANISH RICE*
(vegetarian version)
Boil 2 cups of brown rice with 4 cups of water until done.
Fry together:
2 cups of chopped onions
2 cloves of chopped garlic
1 cup chopped celery or green pepper
1 cup halved almonds
1 cup cubed firm tofu marinated in tamari sauce and sauteed
Add 1 can (19 oz.) tomatoes, 1 tsp. salt and simmer 10 minutes.
Mix with the drained rice and put in a large casserole and bake, covered, at 375°F for 1 hour. Remove cover for the last 1/2 hour. Serve.
*taken from Nutrition, Cooking and Healing, P. Millis
References: Foods That Heal, Bernard Jensen, M.D.; Earl Mindell’s Vitamin Bible, Earl Mindell R.Ph., Ph.D.; Powerfoods, Stephanie Beling, M.D.; Complete Guide to Food and Cooking, Better Homes and Gardens; Cook’s Dictionary, Jonathan Bartlett.
The above is nutritional information for educational purposes only, and not intended to diagnose, prescribe, or treat any illness or disease, or replace any instruction from health professionals.
This article is reprinted from the September/October 1999 issue.
Paulette Millis is a speaker, author, and nutritional consultant. To contract her for speaking engagements call (306) 244-8890 in Saskatoon, or email eatingforhealth@sasktel.net. Her books, Eat Away Illness and Nutrition, Cooking and Healing, are available at health food stores and at McNally Robinson Booksellers.
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