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As a cancer survivor who was told she had a 50/50 chance of living another 6 months on April 6, 1992, I found myself electing not to take chemotherapy and to change my eating regime.
This entailed becoming a vegetarian and now as I sit here on July 21, 2004 I realize, some of my decisions must have worked.
I want to share my research and recipes with you. Some of the recipes include meat and fish. I just do not eat the meat. It just is more for my company who may not be vegetarians.
Exhaustive Survey Links Tomato Intake to Reduced Risk of Cancer
A thorough review of scientific literature strengthens the evidence that eating tomatoes and tomato-based products can provide powerful protection against many kinds of cancer. Dr. Edward Giovannucci, a leading cancer researcher at Harvard Medical School, reached this conclusion after analyzing the results of 72 studies on the health effects of tomatoes.
"The antioxidant properties of lycopene, a carotenoid found primarily in tomatoes, have raised interest in the tomato as a food with potential anticancer properties," says Dr. Giovannucci, whose research review appeared in the February 17, 1999, issue of the Journal of the National Cancer Institute. Some studies examined dietary differences between cancer patients and people free of the disease, while others measured lycopene levels in blood plasma. A total of 57 studies present convincing evidence of a relationship between tomato consumption or blood lycopene level and the risk of cancer.
The data are strongest for cancers of the prostate gland, lung and stomach, but also extend to several other kinds, including breast, pancreatic, colorectal, esophageal, oral and cervical cancers. According to Dr. Giovannucci, these benefits were observed whether the diets contained fresh or processed tomatoes.
Researchers believe that lycopene neutralizes harmful free radicals that can damage cells and trigger cancer. But researchers believe that cancer protection most likely comes from a complex interaction between lycopene and other phytochemicals and nutrients present in tomatoes.
The author advises that current recommendations should emphasize the health benefits of diets rich in a variety of fruits and vegetables, including tomatoes and tomato-based products. Though there is strong evidence connecting lycopene and cancer protection, researchers are not in agreement about how this occurs.
Tips for Peeling and Chopping Tomatoes
YIELD
1 medium tomato, seeded, yields approximately 3/4 cup chopped.
1 large tomato, seeded, yields 1 cup chopped.
One pound of tomatoes yields approximately 2-1/2 cups of chopped or 2 cups puréed.
Coring: Using a sharp paring knife make several angled cuts through the stem and under the core.
Seeding: Lay the tomato on its side and halve with a sharp serrated knife. Squeeze each half firmly enough to push out the seeds. Discard seeds.
Slicing: First core the tomato and lay it on its side. Using a sharp serrated knife, cut a very thin slice off both ends and discard. Slice the tomato to desired thickness.
Peeling: To eliminate the skin in cooked dishes, gently lower 2 or 3 tomatoes at a time into enough boiling water to cover. Boil for 15 to 30 seconds, lift into a colander with a slotted spoon. Rinse briefly under cold running water. Peel off and discard skins.
Stuffing Shells: Lay the tomato on its side and cut a very thin slice off the bottom using a sharp serrated knife. Slice off the top 1/4 of the tomato and discard. (The top minus the core may be chopped and added to the filling.) Using a sharp paring knife and spoon, cut and scoop out the flesh, leaving thickish walls. Salt the cavities lightly and invert on a cooling rack for 15 minutes to drain.
Storage: Tomatoes will ripen to a juicy red on their own when stored at room temperature. Refrigeration kills flavor in fresh tomatoes.
SHRIMP SKEWERS WITH CHARRED-TOMATO VINAIGRETTE
36 large uncooked shrimp (about 2 pounds), peeled with tails left intact, deveined
1 1/2 teaspoons coarse kosher salt
6 metal skewers
2 medium green onions, trimmed
2 large plum tomatoes
1 teaspoon plus 3/4 cup olive oil
2 tablespoons Sherry wine vinegar
Pinch of cayenne pepper
Prepare barbecue (high heat). Toss shrimp with coarse salt in bowl. Thread 6 shrimp on each metal skewer. Let stand at room temperature 30 minutes.
Meanwhile, cut green onions into 3-inch-long pieces, reserving green tops; thinly slice tops. Lightly coat 3-inch-long green onion pieces and tomatoes with 1 teaspoon oil. Grill green onion pieces and tomatoes until blistered and slightly charred, turning frequently, about 2 minutes for green onions and 6 minutes for tomatoes. Transfer to blender. Add remaining 3/4 cup oil, Sherry wine vinegar, and cayenne. Blend until smooth. Season to taste with salt.
Transfer 1 cup dressing to small bowl; stir in 1 tablespoon thinly sliced green onion tops and set aside. Brush remaining dressing over shrimp. Grill shrimp until cooked through, about 2 minutes per side.
Spoon 2 1/2 tablespoons reserved dressing onto each of 6 plates, using back of spoon to spread over plate. Top with 1 shrimp skewer. Sprinkle shrimp with remaining thinly sliced green onion tops and serve.
Makes 6
Did You Know?
Florida contributes in a major way to the mountain of tomatoes we consume, by producing about 50% of the domestically grown supply during a lengthy season that runs from November through May.
PROVENCAL TOMATO POTATO GRATIN
Active time: 25 min Start to finish: 1 1/4 hr
10 tablespoons extra-virgin olive oil
2 lb medium tomatoes (about 6), cut crosswise into 1/2-inch-thick slices
About 13/4 teaspoons salt
1 teaspoon black pepper
2 lb medium red potatoes, scrubbed well
1 garlic clove
1/2 cup plain fine dry bread crumbs
1/4 cup finely chopped fresh or dried basil
1 1/2 teaspoons chopped fresh or dried thyme
Special equipment: a 3-qt shallow flameproof gratin or casserole dish (about 2 inches deep; not glass)
Put oven rack in middle position and preheat oven to 425°F.
Brush a shallow baking pan (1/2 to 1 inch deep) with 2 tablespoons oil. Arrange tomato slices in 1 layer in baking pan and sprinkle with a scant 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast tomatoes until just tender (not falling apart), about 20 minutes.
While tomatoes roast, cut potatoes crosswise into 1/4-inch-thick slices and toss with 5 tablespoons oil in a large bowl.
Remove tomatoes from oven and put oven racks in upper and lower thirds of oven. Arrange potato slices in 1 layer in 2 shallow baking pans (1/2 to 1 inch deep) and sprinkle each pan with a scant 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast potatoes, switching position of pans halfway through roasting, until tender, about 16 minutes total.
While potatoes roast, mince garlic and mash to a paste with a pinch of salt using a large heavy knife. Transfer paste to a bowl and stir in bread crumbs, basil, thyme, remaining 3 tablespoons oil, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper.
Preheat broiler.
Arrange tomatoes and potatoes in 1 layer in gratin dish, alternating slices and overlapping them, and spoon any juices from tomatoes into dish. Sprinkle top with bread crumbs and broil 5 to 7 inches from heat, checking frequently after 1 minute (crumbs can brown quickly), until golden brown, about 2 minutes. Serve warm or at room temperature.
Cooks' note:
Gratin can be assembled (but not broiled) 1 hour ahead and kept at room temperature.
Makes 6 servings
Tomato Nutritional Glossary
The healthy good looks of a fresh, red ripe tomato are not just skin deep. Tomatoes are packed with health-promoting vitamins and disease-fighting phytochemicals: in particular, the antioxidant lycopene. The remarkable tomato nutrition story is full of technical terms. The following is a glossary of terms related to this important diet-disease link.
ANTIOXIDANTS Substances that have the ability to inactivate harmful FREE RADICALS. There is growing scientific evidence that a diet high in antioxidants may protect against certain chronic diseases such as cancer, coronary heart disease, and cataracts. Substances in food that are not vitamins or minerals and demonstrate antioxidant activity are sometimes referred to as PHYTOCHEMICALS. LYCOPENE is an example of a phytochemical with potent antioxidant activity that is present in tomatoes.
BETA-CAROTENE The carotenoid in tomatoes with the most vitamin A activity. It also has ANTIOXIDANT activity. It was once thought to be a major player in cancer prevention, but recent scientific studies show less encouraging results, possibly because beta-carotene was studied alone rather than in association with other vitamins and antioxidants.
CAROTENOIDS The source of vitamin A activity in tomatoes. Carotenoids are plant pigments, responsible for the bright rosy color of tomatoes. Carotenoids are fat-soluble, which means they are better absorbed in the presence of oil or fat. They are converted into Vitamin A retinoids essential for normal vision, growth, reproduction and a healthy immune system. There are a number of different carotenoids in tomatoes, including BETA-CAROTENE and LYCOPENE. A medium tomato supplies 20% of our daily value for vitamin A. PHYTOCHEMICALS Hundreds of substances produced naturally by plants to protect themselves from disease. Their exact roles in promoting human health are still under investigation, but many show antioxidant activity. Lycopene is a phytochemical.
FREE RADICALS Highly reactive oxidation byproducts created by normal cell metabolism and environmental factors such as pollution. Free radicals lack electrons and try to steal them from other molecules, setting up a chain reaction that causes cellular damage. This damage is thought to be a fundamental cause of many degenerative diseases and the aging process. If free radicals attack the molecules involved in normal cellular reproduction, cells may become cancerous. Free radicals can damage the molecules responsible for moving cholesterol through the bloodstream, resulting in a build- up of plaque in arteries. Researchers believe that lycopene help reduce free radicals.
LYCOPENE The predominant carotenoid in tomatoes, lycopene does not convert to vitamin A, but may have enormous significance in disease prevention due to its potent activity. Lycopene is the most abundant carotenoid in human blood and tissues. Tomatoes are the primary source of lycopenes in our diet.
VITAMIN C Also referred to as ascorbic acid, vitamin C plays a vital role in combating infection, keeping gums healthy and healing wounds. Vitamin C is also involved in bone health and in regulating blood pressure. One medium tomato meets 40% of our daily need for vitamin C. This vitamin also functions as an ANTIOXIDANT and may have an additional role in prevention of chronic diseases, such as cancer and heart disease.
GRILLED TOMATOES STUFFED WITH GOAT CHEESE AND SAGE
Serve as a first course on a bed of arugula or as a side dish with grilled beef or chicken.
2 tablespoons olive oil
4 tablespoons chopped fresh or dried sage (about 1 ounce), divided
1/2 cup soft fresh goat cheese
2 teaspoons sliced green onions
1 shallot, minced
1/4 teaspoon salt
4 medium heirloom tomatoes
Heat oil in medium skillet over medium-high heat. Add 3 tablespoons fresh sage and fry 30 seconds. Using slotted spoon, transfer fried sage to paper towel.
Combine cheese, onions, shallot, salt and remaining 1 tablespoon fresh sage in bowl. Season with pepper. Using small sharp knife, remove cone-shaped piece 2 inches wide and 1 inch deep from top of each tomato. Divide cheese mixture among tomatoes; top with fried sage.
Prepare barbecue (medium-high heat). Place tomatoes on grill rack; cover barbecue with lid. Cook until tomatoes are soft, about 5 minutes.
Makes 4 servings
Why Tomatoes Are Good for You
Tomatoes are not only one of our favorite foods, but they are also one of the most important, from a nutrition standpoint. As you will see in the chart, tomatoes are a reliable source of vitamins and minerals--they are especially notable for being high in vitamin C and a good source of vitamin A. Nutrients in a Ripe Red Tomato
Serving Size -- 5.5 ounces (148 grams)
Calories -- 35
Protein --1 gram
Carbohydrates -- 6 grams
Fat -- 1 gram
Sodium -- 10 milligrams
Potassium -- 360 milligrams
Dietary Fiber -- 1 gram
% of Daily Values
Vitamin A -- 20%
Vitamin C -- 40%
Potassium -- 10%
Iron -- 2%
No question about it: Everyone loves fresh tomatoes. Where would the all-American hamburger or BLT be without a layer of tomato slices? Take away the ripe red tomato chunks and a green salad would seem incomplete. And that's just the beginning. Tomatoes are the third most popular vegetable, after potatoes and lettuce. For most Americans, buying tomatoes is part of the shopping routine every week, all year long. That adds up to per-capita consumption of about 19 pounds annually.
The Well-Traveled Tomato
The tomato has circled the globe like no other vegetable or fruit. The native populations of South America were the first to encounter tomatoes. Then, in the sixteenth century, the conquistadors took fresh tomatoes to Europe, where they were admired for qualities other than taste for quite some time. Europeans thought they might be helpful as an aphrodisiac but hesitated to eat them on a regular basis. In fact, tomatoes were considered poisonous and well into the nineteenth century, some cookbooks advised people to boil them several hours, for safety's sake.
Tomatoes, which grow exceptionally well in the warm soil surrounding the Mediterranean, gradually made their way into regional cuisines. Culinary history was made in a big way when gazpacho, pasta and pizza, three specialties that had been on the scene for centuries, met the tomato for the first time.
Eventually the tomato returned to the New World, following several routes. Spanish colonists took them to the Caribbean and, farther north, to Florida and Texas. Slaves in the Caribbean and perhaps Africa, who already knew how to use tomatoes in stews and other dishes, incorporated them into the cooking of the American South. French and Italian immigrants brought tomato seeds with them to plant in America.
The tomato traveled to the Philippines with the Spaniards and, from there, it was only a matter of time until they showed up in Indian curries and other Asian dishes.
In short, we may have been slow to recognize the virtues of fresh tomatoes, but we've been making up for lost time ever since!
A Tomato by any Other Name... The Aztecs gave the name xitomatl ("plump") to what we now know as tomatoes, probably thinking they were a larger version of a fruit called tomatl (which turned out to be unrelated). Eventually, Spaniards settled on the name tomate.
In France and Italy, the tomato acquired names meaning "golden apple" or "love apple." Most likely, these early tomatoes were small and were, in fact, a yellow tone--their reputation for inspiring ardor accounts for the second name. The English word "tomato" was probably first coined in Jamaica, where British colonists may have heard Spanish-owned slaves speak of tomatoes.
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Author Bio Box: Arlene Wright Correll
 Resources: Excerpted from “Food For Thought Series” by Arlene Wright-Correll
For more gardening or cooking information click http://www.learn-america.com/ and click on Arlene’s Books you can download or buy my gardening & cook books. All my royalties from the sale of my books go to the St. Jude Children’s Research Hospital and we thank you for your attention to this site.
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