When I was in Italy earlier this year, the tomatoes were so incredibly fresh and sweet, that I looked forward to finding tomatoes like that at home in Los Angeles. Now that it’s mid-summer, it’s the perfect time to look for tomatoes at local farmers markets to see what’s organic, fresh and in season. I am always drawn to the variety of tomatoes that are available in the summer. The flavor is nothing like those pale, sad things you see in the supermarket in February. During the summer I’m inspired to use tomatoes in just about everything from appetizers and salads to satisfying main courses.
Tomatoes are very good sources of lycopene, which is an effective antioxidant. Lycopene is in the carotenoid family, which includes beta-carotene, lutein (good for eye health) and zeanthin. A red pigment, lycopene is commonly found in other red-hued fruits and vegetables and is associated with prostate health. A Harvard study of 47,000 men published in 1995 by the Journal of the National Cancer Institute found that those who ate ten servings or more per week of tomatoes, tomato sauce, pizza sauce and tomato juice had 45 percent fewer prostate cancers than those who ate only two servings per week. There is also evidence that lycopene in tomatoes helps protect against other types of cancer including lung, stomach, colorectal and esophageal. The anti-cancer properties of lycopene are increased by consuming foods with healthy fats such as nuts, olive oil and avocados. The reason is that carotenoids are fat-soluble and to maximize absorption, they should be eaten with a little fat. Summer tomato and avocado salad drizzled with extra virgin olive oil anyone?
Lycopene has been shown to contribute to heart health by reducing oxidative damage and has also been associated with reducing blood pressure. Tomatoes have an extremely low glycemic index, so eating them is good for helping to regulate blood sugar levels. A one cup serving of raw tomatoes contains almost 33 percent of your daily requirement of vitamin C, biotin, hard to get vitamin K (15 percent), potassium, manganese and vitamin A.
I once visited the Chino Ranch near San Diego, CA, an amazing produce stand that counts Wolfgang Puck and Alice Waters as customers. I counted 14 varieties of tomatoes including green striped, red-orange striped and pink fuzzy ones. From bite-size to sandwich-size, red, yellow, or “black,” modern or old-fashioned, there is a tomato for every taste. Go out there and find your favorites!
While summer is the time to enjoy all manner of salads and uncooked dishes featuring tomatoes, my mother made this Chicken Sauté dish with tomatoes for our family dinners whenever we wanted comfort food. It has chicken and egg – symbols of the life cycle. The chicken provides selenium, and the tomatoes offer lycopene. The garlic contributes healthy allicin compounds, while the olive oil adds natural anti-inflammatory compounds (oleocanthal and oleuropein).
Mama’s Chicken Sautè
2 Tbs. olive oil
2 Tbs. minced garlic
1/2 cup diced onion
2 cups diced tomatoes
12 oz. skinless, boneless chicken breasts, cut into 2-inch strips
1/4 cup soy sauce
2 bay leaves
Pinch of ground pepper
2 hard-boiled eggs
- Heat the olive oil in an enamel-coated cast-iron casserole or Dutch oven over medium-high heat. Add the garlic, onion, and tomatoes and sauté for about 5 minutes.
2. Add the chicken, soy sauce, bay leaves, and pepper. Bring to a boil, reduce heat, and simmer for 10-15 minutes.
3. Add the eggs and simmer until chicken is cooked through and sauce has thickened, about 10 minutes.