10 recipes using tomatoes that will help you keep skin cancer away
We have all heard that tomatoes are great for our overall health, because they are packed with antioxidants, making them the perfect food to fight cancer, but researchers have found that tomatoes are also photoprotective. So, here are 10 recipes using tomatoes that will help you keep skin cancer away.
Recently it has been reported that at The Ohio State University, a research team, found that mice that were fed a diet of 10% tomato powder daily for 35 weeks had a 50% lower risk of developing skin cancer tumors when exposed to ultraviolet light. The reason why tomatoes will help you keep skin cancer away, is because this fruit is packed with dietary carotenoids, which are powerful antioxidants with anticancer properties.
In adittion to that, carotenoids have been reported to slow the progression of age - related macular degeneration, a good way to avoid using antibiotics, and improve skin health.
So, here are 10 recipes using tomato that will help you keep skin cancer away and will make you healthier
1) middle eastern green beans
4 tablespoons olive oil
1 large onion, diced
1 lb (450 g) green beans, stem ends trimmed and cut into 1-2 inch (2.5-5 cm) pieces
4 cloves garlic, crushed in a mortar and pestle with ¾ teaspoon salt
¼ teaspoon cinnamon and allspice
⅛ teaspoon freshly ground black pepper
1 pinch nutmeg
1 lb (450 g) tomatoes (about 3 medium), diced
2 tablespoons tomato paste
½ cup (125 ml) water
Heat the oil in a large lidded skillet over medium heat; add the onion and cook until softened, about 5 to 7 minutes, stirring occasionally. Add the green beans and sauté until they start to take on a little color, about 10 minutes, stirring occasionally. Add the garlic, cinnamon, allspice, black pepper, and nutmeg, and cook 1 minute, stirring constantly.
Add the tomatoes, tomato paste, and water and bring up to a boil. Cover the skillet, turn the heat down to simmer, and cook until tender, about 20 to 30 minutes, stirring occasionally.
Once the beans are tender, uncover the skillet, turn the heat up to moderately-high, and cook until the sauce is thickened, about 2 minutes, stirring frequently.
2) homemade pizza sauce
1/4 cup olive oil
2 teaspoons minced garlic
28 ounce can diced tomatoes OR 7 roma tomatoes, cored and diced
1 tablespoon basil
1/2 teaspoon oregano
1/2 to 1 teaspoon salt, depending on the sodium content of your tomatoes
1/4 teaspoon red pepper flakes
6 ounce can tomato paste
In stock pot, heat olive oil until shimmering. Stir in garlic and cook until just lightly browned. Add tomatoes, basil, oregano, salt, and red pepper flakes. Simmer until juices have started to evaporate slightly, about 10 minutes.
Stir in the tomato paste and cook 3 minutes more. Cool slightly before using on pizza.
Puree the sauce in a blender or with an immersion blender if you prefer a smoother sauce.
Can be made ahead. Cool, cover, and refrigerate or freeze for longer storage.
3) Red lentils stew
2 teaspoons Olive Oil
1 Yellow Onion, diced
Chili Pepper of choice, finely diced (optional)
3 cloves of Garlic, minced
2 tablespoons Smoked Paprika
1 to 2 tablespoons ground Cumin
2 teaspoons dried Oregano
2 tablespoons Chili Powder
1 tablespoon Turmeric (optional)
2 stalks of Celery, diced
1 Green Bell Pepper, diced
4 Roma Tomatoes, diced
1 cup dried Red Lentil, rinsed
4 cups Vegetable Broth
2 cups Water
⅓ of a cup Tomato Paste
1 cup Kidney Beans, rinsed and drained from a can or soaked and boiled
Vegan Sour Cream
Chipotle Hot Sauce (optional)
Heat the olive oil in a large stock pot. Add the diced onion and cook for 5 to 7 minutes over medium-high heat until onions become slightly translucent.
If you want extra heat in your chili, you can add a finely diced chili pepper now along with the garlic and spices. I usually don't add any and use a mild chili powder because I have a toddler and child eating this as well.
Add the minced garlic, paprika, cumin, oregano, chili powder and turmeric. Cook, stirring often for 2 minutes until spices and garlic become fragrant.
Add the celery, bell pepper, and tomatoes. Stir the vegetables together with the spices and cook for another 2 minutes before adding the red lentils, broth, water and tomato paste. Bring to a boil, then reduce heat, cover and simmer for at least 20 minutes until the red lentils are cooked.
Add the kidney beans and simmer for another 5 minutes.
Serve the chili hot with your favorite toppings like vegan sour cream, cilantro, avocado and extra hot sauce.
4) cabbage soup with rice
1/2 cup long grain rice
2 tablespoons olive oil , divided
1 large yellow onion , diced
pinch of salt
2 garlic cloves , minced
3 large carrots , sliced into rounds
3 celery ribs , sliced
2 bell peppers , diced
4 cups chopped fresh cabbage
salt and fresh ground pepper , to taste
1-1/2 teaspoons dried oregano
1/2 teaspoon chili powder
1 bay leaf
1 pouch (1.5 ounces) Hunt's Recipe Ready Tomato Paste
1 can (14.5 ounces) Hunt's Diced Tomatoes, undrained
6 cups low sodium vegetable broth
Prepare rice according to the directions on the package and set aside.
Heat 1 tablespoon olive oil over medium-high heat in a large soup pot or dutch oven.
Add onions and salt; cook for 1 minute.
Stir in garlic, carrots, celery, peppers, cabbage, and remaining olive oil.
Season with salt, pepper, oregano, and chili powder.
Add bay leaf and stir in tomato paste.
Cook for about 8 to 10 minutes, stirring occasionally, until vegetables are tender.
Stir in diced tomatoes; continue to cook for 2 more minutes.
Add vegetable broth and bring to a boil; reduce to medium heat and continue to cook for 10 minutes.
Remove from heat; take out the bay leaf and stir in previously prepared rice.*
Ladle soup into bowls and serve.
5) roasted tomato and mushroom soup
11 medium/large sized vine tomatoes, halved and stems removed
1/4 cup olive oil
10 cremini mushrooms
1 large yellow onion, chopped
3 garlic cloves, chopped
5 cups water
1/4 cup tomato paste
1 large sprig basil, chopped
2 bay leaves
1/2 tsp baking soda
1/4 tsp cayenne powder
1 tbsp smoked paprika
1/4 tsp cinnamon
1 tsp salt (+ more to taste)
1 tsp pepper (adjust to your taste)
Preheat oven to 375F, and roast tomatoes cut side up with olive oil drizzled over the tomatoes. Roast for about 45 minutes, then add the cremini mushrooms, using a spoon to use the olive oil from the pan to drizzle over the mushrooms.
Continue roasting for another 15 minutes, then remove from oven. Tomatoes should be darker, a little blistered, but not burnt. They'll be soft, almost falling apart.
Cook onions and garlic over medium heat in the cooking liquid from the roasted tomatoes until translucent.
Add 5 cups of water and add the 1/4 cup tomato paste and mix until the paste has been mixed in.
Add the tomatoes and mushrooms to the pot and stir in. Bring to a boil, then lower heat and add in basil leaves and bay leaves. Let simmer for about 20 minutes.
Remove the bay leaves, then use an immersion blender or regular blender and puree until smooth and velvety.
Add the baking soda and stir. The soup will bubble a little but then it won't taste as acidic.
Add the spices and blend to incorporate the ingredients. Adjust spices to your taste.
6) tomato and chickpeas salad
2 tablespoons olive oil
1 (15-ounce) can garbanzo beans, drained and rinsed
2 teaspoons ground cumin
2 pints cherry tomatoes, halved
1/4 cup chopped fresh flat-leaf parsley leaves
For the vinaigrette:
2 tablespoons olive oil
1 tablespoon sherry vinegar
1 teaspoon minced shallot
Freshly ground black pepper
Heat the oil in a large skillet over medium-high heat until shimmering. Add the beans and spread out into a single layer. Cook without stirring until lightly browned on the bottom, 3 to 4 minutes. Stir, add a big pinch of salt, and spread the beans out again. Cook for another 2 minutes, then stir and spread out again as needed, until golden-brown and blistered on all sides. From start to finish, this will take about 6 to 7 minutes total.
Remove from the heat, add the cumin, and toss to coat. While the chickpeas are cooking, make the vinaigrette.
For the vinaigrette: Whisk the oil, vinegar, shallot, a pinch of salt, and a few grinds of black pepper together in a large bowl.
Add the chickpeas, tomatoes, and parsley to the vinaigrette. Toss everything to combine. Taste and adjust seasoning, adding more salt and pepper as needed.
7) tomato cake
1 ½ cups of whole wheat flour
1tsp baking powder
1 tsp baking soda
A pinch of salt
¾ cup white/brown sugar
1 cup chopped tomatoes
1/4 – 1/2 cup olive oil
2 tbsp apple cider vinegar
Blanch the tomatoes, skin them and deseed them. Chop them finely. Make sure you drain most of the water from it. Too much water might make your cake too soft.
Mix all the dry ingredients in a bowl. In a separate bowl mix all the wet ingredients well.
Dry the wet ingredients to the dry ingredients. Mix till combined. Don’t over mix or beat it. Spoon into a greased pan. I used a 9 ½ inch round pan. Bake at 190°C for 25 to 30minutes or till the toothpick inserted comes out clean.
8) carrot and tomato smoothie
4 medium sized carrots, cut into 1 inch cubes
6 medium sized tomatoes, quartered
1 stalk celery, chopped into 1/2 inch pieces
1 teaspoon black pepper (freshly grounded)
ice cube, as required
2 tablespoons fresh lemon juice
Freeze the chopped tomatoes and carrots for 30 minutes.
Put the frozen tomato cubes in a blender or in a smoothie maker and blend.
Toss in the frozen carrot cubes and blend again.
Add celery pieces, salt and pepper and blend.
Add ice cubes and lemon juice and blend again.
Pour juice into a long stemmed glass and serve chilled.
9) spicy tomato juice
13 pounds ripe tomatoes (about 40 medium)
2 celery ribs, coarsely chopped
3 medium onions, coarsely chopped
1 medium green pepper, coarsely chopped
1-1/2 cups chopped fresh parsley
1/2 cup sugar
1 tablespoon Worcestershire sauce
4 teaspoons salt
1/4 teaspoon hot pepper sauce
1/4 teaspoon cayenne pepper
1/4 teaspoon pepper
Quarter tomatoes; place in a 6-qt. Dutch oven. Add celery, onions, green pepper and parsley. Simmer, uncovered, until vegetables are tender, about 45 minutes, stirring occasionally.
Meanwhile, rinse five 1-quart plastic containers and lids with boiling water. Dry thoroughly. Cool tomato mixture slightly; put through a sieve or food mill. Return to pan. Add remaining ingredients; mix well. Bring to a boil. Remove from heat; cool.
Fill all containers to within 1/2 in. of tops. Wipe off top edges of containers; immediately cover with lids. Freeze up to 12 months. Thaw frozen juice in refrigerator before serving. Yield: about 5 quarts.
10) tomato , quinoa salad
1 cup quinoa
1 pint grape tomatoes, split into quarters
1 large cucumber, seeds removed, cut into 1/2-inch pieces
2 small shallots, minced
1/2 cup roughly chopped flat-leaf parsley leaves
1/4 cup roughly chopped fresh mint leaves
5 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
Freshly ground black pepper
Combine quinoa and 2 cups water in a small saucepan. Bring to a boil, stir, reduce heat to low, cover, and cook for 7 minutes. Shut off heat and let rest until water is absorbed, about 5 minutes longer. Transfer quinoa to a fine mesh strainer and rinse under cold water until thoroughly chilled. Let drain for 10 minutes.
While quinoa cooks, combine tomatoes and cucumbers in a colander set in the sink. Season with salt and toss to coat. Let drain in sink until ready to combine with quinoa.
In a large bowl, toss drained quinoa, drained tomatoes and cucumbers, shallots, parsley, mint, olive oil, and red wine vinegar. Season to taste with salt and pepper. Serve immediately, or for best flavor, let rest overnight in a sealed container in the refrigerator. Salad can be stored in a sealed container in the refrigerator for up to 5 days
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