Health & Beauty: Tomato
TOMATO
Tomatoes
Scientifically known as Solanum lycopersicum, tomato is a plant under the Solanaceae family, along with plants like potatoes and eggplants.
But, is tomato classified as fruits or vegetables? People often confuse with this food, food that has fresh flavor and used widely.
VARIETIES
There are so many varieties of tomatoes, varying in size, shape, color, and flavor. Some common types include beefsteak, cherry, grape, plum, heirloom, and green tomatoes.
NUTRITIONAL VALUE
Tomatoes are a good source of vitamins and minerals, particularly vitamin C, potassium, folate, and vitamin K. They are also rich in antioxidants, including lycopene, which is associated with various health benefits.
Here is the nutritional breakdown per 100 grams of tomatoes (USDA) along with the RDA for select nutrients:
Calories: 18 kcal
Water: 95 g
Protein: 0.9 g
Carbohydrates: 3.9 g
Sugars: 2.6 g
Dietary Fiber: 1.2 g
Fat: 0.2 g
Saturated Fat: 0 g
Monounsaturated Fat: 0.1 g
Polyunsaturated Fat: 0.1 g
Vitamins:
Vitamin A: 833 IU (17% of RDA)
Vitamin C: 13.7 mg (23% of RDA)
Vitamin K: 7.9 µg (10% of RDA)
Vitamin E: 0.5 mg (2% of RDA)
Vitamin B6: 0.1 mg (6% of RDA)
Folate (B9): 15 µg (4% of RDA)
Minerals:
Potassium: 237 mg (7% of RDA)
Phosphorus: 24 mg (2% of RDA)
Magnesium: 11 mg (3% of RDA)
Calcium: 10 mg (1% of RDA)
Sodium: 5 mg
Iron: 0.3 mg (2% of RDA)
Zinc: 0.2 mg (1% of RDA)
Copper: 0.1 mg (5% of RDA)
Manganese: 0.1 mg (6% of RDA)
Selenium: 0.4 µg (1% of RDA)
*Individual requirements may vary based on age, sex, health status, and other factors.
HEALTH BENEFITS
Consumption of tomatoes has been linked to numerous health benefits, including helps prevent and manage hypertension and reduce the risk of cardiovascular disease, certain cancers (such as prostate, lung, stomach, and breast cancers), and eye disorders. One of the health benefits of tomato comes from its nutrition called lycopene. Lycopene, a hydrocarbon carotenoid plant pigment, the compound responsible for the red color of tomatoes, is particularly praised for its antioxidant properties that has been linked to impressive health benefits. Lycopene protects your cells from free radical damage, thereby reducing inflammation in your body. The redder the tomato, the more lycopene it has. It’s found in the highest concentrations in the skin. And do you know? The amount of lycopene present in processed foods, such as tomato ketchup/sauce, spaghetti sauce, and pizza sauce which highly produced and consumed worldwide, is often much higher than that found in fresh tomatoes, given that processing often involves concentration via water loss. But of course, to get the heath benefits of tomato sauce, if you buy a bottle of tomato sauce from a grocery store, you also have to pay attention to the other ingredients such as additional coloring or preservatives, the persentage of sugar or salt content in it. So I suggest you make your own sauce and use it fresh. Freshly cooked food is better, right? And you can control the quality of raw materials and other ingredients selected for your homemade tomato sauce. But I still recommend you to consume fresh, whole ripe tomatoes, or put sliced tomatoes in your salad. Cooking tomatoes can also reduce the contents of vitamin C and its flavonoids.
CULINARY USES
Tomatoes are a versatile ingredient used in a wide range of dishes, including salads, sauces, soups, sandwiches, and salsas. They can be eaten raw, with simple process as juice/smoothies, or cooked and are often used in both savory and sweet dishes.
And who love Italian pasta? And do you like eating tomatoes too? So why don't you try this famous Italian pasta? Try to cook this recipe. Cooking is an art. So, enjoy! Hope you will like it! :)
PASTA PODOMORO
Pasta Pomodoro, which translates to "tomato pasta" in Italian, is a classic and simple Italian dish that highlights the flavor of ripe tomatoes.
Ingredients:
- 400g of pasta (spaghetti, linguine, or penne)
- 500g (about 4-5 large) ripe tomatoes, diced
- 3-4 cloves of garlic, minced
- 1/4 cup extra virgin olive oil
- Fresh basil leaves, torn or chopped
- Salt and freshly ground black pepper to taste
- Grated Parmesan cheese for serving (optional)
- Additional tomatoes slices or some cherry tomatoes (optional)
- Selected meat or seafood of your favorites (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Reserve about 1/2 cup of pasta cooking water before draining the pasta.
2. While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant, golden color.
3. Add the diced tomatoes to the skillet along with a pinch of salt. Cook the tomatoes over medium heat for about 5-7 minutes, stirring occasionally, until they start to break down and release their juices. Use the back of a spoon to gently crush some of the tomatoes to help them create a sauce.
4. Once the tomatoes have softened and formed a sauce, add the torn or chopped basil leaves to the skillet. Season with additional salt and freshly ground black pepper to taste.
5. Add the cooked pasta to the skillet with the tomato sauce. Toss the pasta gently to coat it evenly with the sauce, adding a splash of the reserved pasta cooking water if needed to loosen the sauce and help it adhere to the pasta.
6. Cook the pasta and sauce together for another minute or so, allowing the flavors to meld. Remove the skillet from the heat.
7. Serve the Pasta Pomodoro immediately, garnished with additional torn basil leaves. Add some cherry tomatoes and grated Parmesan cheese if desired.
Serve it as a light and satisfying meal on its own or pair it with a crisp green salad and crusty bread for a complete Italian-inspired dish. You can also add any cooked seafood, or smokey beef, chicken, turkey, or your selected sausage or pastrami, but there is no added meat to the original classic recipe.
Buon appetito! :)
nindyawidoyo.blogspot.com
SUGGESTED READING
"Tomato" key points:
1. Botanical Classification
Fruit vs. Vegetable: Botanically, tomatoes are fruits because they develop from a flowering plant and contain seeds. However, they are culinary "vegetables" due to their savory flavor and common use in cooking.
Family: They belong to the Solanaceae family, alongside potatoes and eggplants.
2. Varieties
The wide variety of tomatoes available, including beefsteak, cherry, grape, plum, heirloom, and green tomatoes, each differing in size, shape, and flavor.
3. Nutritional Value
Tomatoes are low in calories (18 kcal per 100g) and high in water content (95%). Key nutrients include:
Vitamins: Rich in Vitamin A (17% RDA), Vitamin C (23% RDA), and Vitamin K.
Minerals: A good source of Potassium.
Antioxidants: Most notably Lycopene, which gives tomatoes their red color. It is most concentrated in the skin and is linked to reducing inflammation and protecting against free radicals.
4. Health Benefits
Disease Prevention: Regular consumption is linked to better heart health (managing hypertension) and a reduced risk of certain cancers (prostate, lung, stomach) and eye disorders.
Cooking Tip: While cooking can reduce Vitamin C level, processed or cooked tomato like homemade sauce often have higher concentrations of lycopene due to water loss.
5. Culinary Uses & Recipe
Tomatoes are versatile, used in salads, soups, juices, and sauces.
Pasta Pomodoro Recipe: A simple Italian recipe featuring spaghetti, ripe tomatoes, garlic, extra virgin olive oil, and fresh basil. It emphasizes using fresh ingredients and suggests that while the original recipe is meatless, it can be paired with seafood or poultry.
*