Tomato, the star of summer and health

The three superpowers of the tomato

super antioxidant

Tomato is rich in vitamins, minerals and trace elements. But above all, it is distinguished by its antioxidant power due to its high content vitamin C (16mg per 100g) and is rich in lycopene (3.5mg), the carotenoid pigment that gives it its scarlet color and whose role in cancer prevention is scientifically recognized.

super diet

It weighs only 20 kcal per 100 g, which is half the size of grated carrots, making it an ally of the line from the very beginning. Moreover, it has no lipids (0.26 g / 100 g), few carbohydrates (2.50 g), besides with a low GI and rich in fiber (1.5g) anti-draught and good for transit.

super protective

His secret weapon: lycopene. This powerful anti-inflammatory helps fight type 2 diabetes, osteoporosis, and bad cholesterol. Moreover, he reduces the risk of cardiovascular disease thanks to potassium. In combination with beta-carotene, which is also rich in tomatoes, it has protective effect on sun-exposed skinbut does not replace sunscreen!

See also: Dietology: these plants with colored pigments heal!

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How to use

In all its forms, the tomato has it all! If you are not allergic, the equivalent of two per day is recommended.

Raw with skin for more vitamins

At the same time, the fruit does not lose a single gram, or vitamin C, which is very sensitive to heat (reduces by half after 45 minutes of cooking), or minerals. So, treat yourself to tomatoes in salads and crocs!

Made for More Lycopene

Twenty minutes of cooking releases the pigment from the shell and increases its bioavailability for the body. Tomatoes in Provence, stuffed or in ratatouille are welcome! Always with oil. Since lycopene is fat soluble, its absorption by the body is increased in the presence of vegetable oil. In salads or cooked dishes, olive oil is an ally of tomatoes!

In homemade sauce

Industrial tomato sauces are often too salty and sweet. Out of season, prepare it from jars of pureed tomatoes. In season, make homemade sauce and freeze it.

in concentrate

Derived from the dehydration of tomatoes, it concentrates beneficial properties (16 times more than lycopene) but is sweeter (16 g and 90 kcal per 100 g). Organic or homemade with dense varieties.

With carrot

In case of intestinal sensitivity, peel the tomato, remove the seeds and cook it with carrots, whose natural sugar neutralizes the acidity increased during cooking.

Tomato in juice, but without celery

Commercial tomato juice is very salty (3 to 6 grams of salt per litre). Do not add celery salt. Better make your own homemade juice, no additives.

The right choice of tomato

Preferably organic, not too well sized, not too hard or soft. Pretty red for the most classic tomatoes, a sign of healthy ripeness and must be savored right away to avoid losing vitamin C.

See also: Choosing the Right Tomatoes: Cooking Tips

Store your tomatoes well

At room temperature as well as in the shadow if you try it within 2 days after purchase. In a vegetable box, a tomato is stored for 10 days, but the cold worsens its taste.

What about ketchup?

It contains all the beneficial nutrients of tomatoes, including lycopene. But 1 tablespoon (15 g) contains 0.4 g of salt and 3.9 g of sugar, including tomatoes. Therefore, use in moderation. Better: do it yourself.

Read also: Is ketchup really too sweet?

What varieties to choose?

What varieties to choose?

pineapple tomato

Good caliber, orange-yellow, reminiscent of sliced ​​pineapple. This old, dense variety is great for carpaccio and gourmet pies in June. Its color indicates a good content of vitamins C, E and flavonoids.

green zebra

Green with yellow veins, medium sized, its firm and melting emerald flesh is sensational, as is its pungent sweetness. From July in salad, jam or crumbs, for which its slightly thick skin is a plus.

beef heart

Truth cuor di bue very red, ribbed but not too much, heart-shaped but not pear-shaped, very fleshy, juicy, with a strong and slightly sweet flavor. Ideal for salads, gazpachos or stuffed dishes, and also a treat for your health.

Andean retort

Alias ​​Andean pepper or chili tomato with its bright red, elongated shape. Its firm flesh, not very juicy, without seeds or acid, and very aromatic, enchants salads as well as sauces and confits.

Crimean black

Dark red, almost black, lush, slightly ribbed, its soft, juicy and sweet flesh with few seeds withstands cooking well. You can stuff it, but it’s in tartare or salad that its flavors explode.

cherry tomato

The queen of aperitifs, pasta extra has a lot more flavor than the regular non-organic tomato because it contains less water and more carbohydrates. The ancestor of all South American tomatoes, it was recreated in the 1980s.

Read also: Our 12 recipe ideas can be found here.

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