Tomatoes are currently in season in the UK and are at their best when eaten as soon as possible after harvest. Most of the year we have imported varieties which can lack colour, smell and flavour, I have found a simple way to transform tasteless tomatoes which is to ‘confit’ them, recipe as follows:
- Set oven at 130oC/260oF
- Crush one large garlic clove and place in a small bowel with ½ tsp of salt and mix to a paste
- Add a 3-4 tbsp of extra virgin olive oil (EVOO) and leave to stand while you prepare the tomatoes.
- Chop each tomato and place in a heatproof bowel that fits them snugly, sprinkle with 1 tbsp of brown sugar, 1tsp dried or fresh herbs such as oregano, thyme or rosemary, 1 tbsp of balsamic vinegar and stir to mix.
- Pour over the garlic EVOO and place tomatoes face down in dish, make sure there is enough liquid to come around a third of the way up the tomatoes.
- Place in oven for 2-3 hours, when tomatoes are wrinkly remove and leave to cool
- Place in a sterilized jar and these will keep in the fridge for up to two weeks, use them on everything! pasta, cooked vegetables, toasted bread, meat topping, the list is endless.
Tomatoes are very nutrient rich and contain high levels of antioxidants such as lycopene, this is found in particularly high levels in tomatoes and unlike many other nutrients becomes more bioavailable following cooking, it has been linked to many health benefits including reducing the risk of many cancers, lowering the rate of cardiovascular disease and supporting skin health[1].
The high beta-carotene and vitamin A content of tomatoes can help provide protection against various eye diseases including age-related macular degenerative disease[2].
Vitamin K, calcium, and lycopene in tomatoes contribute to maintaining strong bones, particularly important for the elderly and menopausal women[3].
The potassium found in tomatoes can help lower blood pressure and improve heart health as well as support muscle function which studies suggest could boost post-exercise recovery[2].
Tomatoes play an important role in the Mediterranean Diet, still the most recommended diet to follow by health professionals world-wide.
References
1. Ganesan, M., et al., Tomato as a pioneer in health management. Int. J. Pharm. Chem. Biol. Sci, 2012. 2: p. 210-217.
2. Collins, E.J., et al., Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel), 2022. 11(2).
3. Walallawita, U.S., et al., Potential Role of Lycopene in the Prevention of Postmenopausal Bone Loss: Evidence from Molecular to Clinical Studies. Int J Mol Sci, 2020. 21(19).
MLT Nutrition 