Recently, I told you about the Life’s Simple 7, the American Heart Association’s recommendations to decrease your risk of heart and cerebrovascular disease. One of those recommendations is to eat better. As a family, we strive to eat a diet rich in fruits, vegetables, and whole grains and low in sodium, fat, cholesterol, and sugar.
ConAgra recently presented the results of a research study exploring the unique cardiovascular benefits of tomatoes as part of a heart-healthy diet. Tomatoes contain lycopene, an antioxidant thought to reduce the incidence of cardiovascular disease, cancer, and macular degeneration. The studies conducted by ConAgra suggested that the combination of nutrients in tomatoes may have a measurable impact on heart disease prevention.
We consume a lot of tomatoes in our house. We eat them raw in salads, and cooked in dishes like pasta or tacos. One of the questions I’ve always had is whether or not canned versions of any vegetable are as healthy as their fresh counterparts. According to a study reported in the American Journal of Clinical Nutrition, lycopene absorption is two to three times greater in canned tomato products than raw tomatoes. Tomatoes also provide a significant source of vitamin C, fiber and potassium (and twice that found in bananas, potatoes, milk, and orange juice).
I’m 32 years old, and I don’t think a lot about my heart health (although I do think about my health in general). As the number one killer in the US, we should all make it a priority to take care of our bodies. I need to be healthy for my children…my husband…my family… While I don’t have a family history of heart disease, my husband’s family does. Both of us strive to hold each other accountable to keeping ourselves healthy and setting a good example for our children.
Since it’s winter, I thought I’d share with you one of my favorite recipes for tomato soup (via Epicurious)! I like it best with sourdough bread crumbs.
- 2 1/2 tablespoons butter
- 1 small onion, chopped
- 1 celery rib, chopped
- 1 1/2 teaspoons dried basil, crumbled between your fingers
- Pinch of ground cloves
- 2 tablespoons flour
- Two 15-ounce cans Hunt’s diced tomatoes in puree or juice
- Pinch of baking soda
- 2 1/2 cups vegetable stock or water
- 1 1/2 cups milk
- Sea salt and freshly ground pepper
- Tomato paste if needed
- 1 egg, separated, or 1 egg white only
- 1 teaspoon Dijon mustard
- Pinch of cayenne
- 1 cup grated sharp Cheddar cheese
- 1 teaspoon minced scallion or shallot
- 4 slices sandwich bread, lightly toasted
1. Melt the butter in a soup pot over medium heat. Add the onion, celery, basil, and cloves; cook, stirring occasionally, until the onion is limp, about 5 minutes. Stir in the flour, then add the tomatoes, baking soda, and stock. Bring to a boil, lower the heat, and simmer, partially covered, for 20 minutes. Let cool briefly, then puree in a blender until smooth
2. Preheat the oven to 400°F. Return the soup to the pot, add the milk, and season with salt. If the soup is too thick, thin it with additional milk or stock. If the tomato flavor isn’t as rich as you’d like (if the tomatoes were packed in water instead of puree), deepen it by stirring in a little tomato paste.
3. For the toasts, combine the yolk, if you’re using it, with the mustard and cayenne, then stir in the cheese. Whisk the white until it holds soft peaks and fold it into the mixture along with the scallion. Spread the mixture on the toasted bread and bake until puffed and golden, about 5 minutes, while you reheat the soup. Serve the soup piping hot, with a piece of cheese toast, cut in half on the diagonal, and fresh pepper ground into each bowl.
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