Tomatoes

Tomatoes are one of the rare foods that you can benefit from eating in a processed form because of the high anti-oxidant content that is activated once they are cooked.

But they never taste as good as they do fresh at the end of summer. My goal this month is to give you an idea to enjoy those last fresh ones and to give you a quick sauce recipe so you can prolong this vegetable as long as possible!

Lycopene is the anti-oxidant that gives the tomato its excellent reputation. It's thought to prevent cancer and together with the other anti-oxidants found in tomatoes, they can protect against cardiovascular disease. A homemade tomato sauce is the best way to benefit as it will be high in lycopene but low in sodium. If you do buy canned tomatoes, check for the sodium levels and these can sometimes be extremely high in canned versions.

Tomatoes are a common backyard vegetable and really do taste the best. Alternatively, choose between the many varieties available at farmers markets or pick up an heirloom tomato the next time you are in your grocery store. Heirlooms are grown from the original seed that hasn't been modified and gives them their superior taste.

Tomato sauce can be used with just about anything. For a quick meal, mix it with a grain (for example; pasta, rice, quinoa, millet), meat or steamed vegetables. Top with some grated parmesan or crumbled feta and serve with a green salad for a really satisfying and nutritious meal. Of course, you can use it to make a huge range of “weekend dishes” as well, such as ratatouille or a cacciatore.