There are many reasons to include this food in your diet, especially for all the benefits it provides to the body. In addition, an expert chef shares three unmissable recipes with us.
Sauces, purees, salads, bread, tarts, jams, pasta, soups, etc… Tomatoes are food that surprises us with their versatility in food and their nutritional contributions, but they also surprise many people when they discover that it is a fruit, not a vegetable, as is often believed.
Its scientific name is Solanum lycopersicum and comes from the tomato plant, a plant of the Solanaceae family, native to South America. The name is derived from the Nahuatl automate, which means “swollen fruit”, and was cultivated by the Aztecs.
Due to its flavor and texture, it is common to confuse it with a vegetable, especially because it is used in cooking savory dishes; however, it is a fruit – from the family of potatoes, eggplant, and pepper – rich in vitamins and minerals that provides countless benefits ranging from protecting vision to improving blood circulation.
In cooking, it has been used for centuries in a wide variety of dishes and is especially popular in European kitchens. It is said that in the mid-15th century, the tomato was introduced in Italy and the first Neapolitan recipe book was published in 1692.
What does it contribute to the body?
Tomatoes are rich in vitamins A and C, explains nutritionist Ana Carolina de Barrascout, director of Qílife Smart Nutrition. They also provide minerals, of which “potassium, phosphorus and magnesium stand out,” and water, “around 94 percent,” says the expert.
Its deep red color is due to lycopene, “a powerful antioxidant that protects against free radicals, helping to prevent damage to the body’s cells. There is even evidence that this type of antioxidant can help prevent certain types of cancer, such as prostate cancer,” he adds.
Another of its qualities is that it is low in sodium, which makes it highly recommended for people with high blood pressure. And, according to De Barrascout, it can also help the digestive process. “This is due to its fiber content (especially if consumed with the skin) and acidic organic salts, known as malates and citrates,” she explains.
Other properties of tomatoes:
- Because it is rich in vitamin A, tomatoes may help protect the eyes from certain diseases. Also containing iron, this fruit is beneficial for the blood.
- It has also been said that this food benefits blood circulation and can help prevent heart attacks.
- The low sodium levels in tomatoes help prevent fluid retention.
- It is low in calories (approximately 18 calories per 100 grams of tomato), making it ideal for including in balanced diet plans to control weight or burn a few pounds.
Some myths and their realities
One of the questions that many people ask is whether tomatoes are not recommended for certain people due to medical problems. “There are certain myths regarding tomato consumption and diet in general. For example, many people believe that if they suffer from kidney stones, they cannot eat tomatoes due to their oxalate content. However, the amount of oxalate in tomatoes is too low to cause kidney stones, unless they are consumed every day and in large quantities,” says De Barrascout.
According to the nutritionist, it is also believed that if you have uric acid problems or gout you cannot eat tomatoes. “However, food composition tables indicate that tomatoes provide 0% uric acid and purines, while they do contain fiber and vitamin C, which, on the contrary, have been associated with a lower incidence of hyperuricemia (high uric acid) and gout.”
As to whether there is an ideal way to prepare tomatoes and receive the greatest amount of nutrients, the expert indicates that they should be “fresh and with the skins on,” always remembering good hygiene practices when handling food.
“When we peel them, we remove the fiber and micronutrients found in the peel. Similarly, when we cook them, we lose certain nutrients due to subjecting the food to high temperatures,” he says.
Another myth is that there are some foods that tomatoes should not be combined with because they can cause certain discomforts or ailments. However, this is false.
“There are many theories today that talk about food combinations, but the truth is that none of them have a solid scientific basis. They are trends and fashions that many people have adopted, but they are not based on formal scientific evidence. In this case, there is no, as a rule, any ‘forbidden’ food to combine with tomatoes,” explains the nutritionist.
Tips for the kitchen
Now that we know the benefits of tomatoes and dispel the myths about their relationship with food, it is time to learn about the many uses of this fruit in gastronomy.
Although many people associate it with pasta sauces – which can be healthy if prepared with natural ingredients – the truth is that tomatoes have been adapted to the cuisines of many cultures.
“Tomatoes are a very noble product, from which you can use 100% and they are used for many purposes: sauces, soups, salads, or even alcoholic drinks like Bloody Mary. They can be eaten hot, raw, cooked…” says chef Isabella Quijada.
According to the expert, this fruit also “offers different experiences depending on how it is prepared” and presents “various types of tomato that allow for innovation in recipes.”
Three tomato-based recipes
Make the most of the properties of this famous red fruit and delight your palate and that of your guests with these three ways to use it in the kitchen.
All the recipes, created by chef Luis Castillo, from the Chefs Center Alta Cocina academy, are quick and easy to put into practice.
Tomato cream
Serves 2. Preparation time: 30 minutes
Ingredients:
12 tomatoes, cut into brunoise (small cubes 2 to 3 mm on a side)
1 clove garlic, finely
chopped 3 sausages, sliced
3 chorizos, sliced
3 longanizas, sliced
1 cup lentils, pre-cooked
1 white onion, cut into brunoise
1 bell pepper, cut into brunoise
3 tablespoons cilantro, finely chopped
3 tablespoons mint, finely chopped
2 tablespoons olive oil
Salt and pepper
Procedure:
Heat the oil in a pot and when it is ready, fry the onion, garlic, chili pepper, tomatoes, chorizo, and sausage. Then add the lentils along with salt and pepper, mix, and cook for 15 minutes.
When ready, serve and decorate with cilantro and mint.
Chef’s suggestion: “We serve it with avocado wedges and white tamales.”
Culinary tip: We can replace the sausages with chicken or fish.
Mixed salad with dressing
Serves 4. Time: 45 minutes.
Ingredients :
1 cup mayonnaise
½ cup cilantro
½ cup parsley
1 tablespoon vinegar
½ cup water
1 cup mixed lettuce
1 cucumber, sliced
½ cup cherry tomato
1 tablespoon cumin
2 lemons
Salt and pepper
Procedure:
In a bowl, add the lemon juice, salt, pepper, cumin, and the chicken breasts; let it rest and grill for 15 minutes on each side.
For the dressing, use the blender and add the mayonnaise, cilantro, parsley, vinegar, water, salt and pepper. When ready, remove and set aside.
Assemble the salad by placing a layer of mixed lettuce, cucumber, and cherry tomatoes, followed by the dressing.
Chef’s suggestion: “We serve it with golden pepitoria.”
Cooking tip: For a better consistency we can replace the vinegar with oil.
Ketchup
4 servings. 35 minutes.
Ingredients:
12 tomatoes
4 miltomate, whole
2 tomatoes, whole
½ white onion
1 tablespoon finely chopped parsley
1 tablespoon finely chopped cilantro
½ cup water
Salt and pepper
Procedure:
Heat a pot of water; when it is ready, add the miltomate, onion, tomato, parsley, and cilantro for about 10 minutes. Then, blend; when it is ready, add salt and pepper, remove from heat, and let it cook.
Chef’s suggestion: “We decorate with hard cheese and slices of bread.”
Cooking tip: We must remember that for frying the breading the oil temperature must be high.