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Yet ANOTHER Source of Cancer Prevention For You!

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Wild and crazy garden!

 

Hello, friends! Happy late summer to you! We had some MUCH NEEDED rain this week, and my garden is growing like crazy with the added moisture. The herbs, tomatoes, onions and peppers are even more plentiful than they were! Another thing in my garden that is exploding right now is my tomatillo plant. I’ve never grown tomatillos before, but we found a plant when we were looking at tomatoes. I decided to get one to see what I thought about it. Now, I’m so glad I did! They are a delicious change from tomatoes, and I’ve made some great meals including them. I want to share what I’ve learned about tomatillos, and two different ways to utilize them in dishes.

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My tomatillo plant, with little tomatillos on it!

 

The tomatillo is actually not a tomato, it is a vegetable from the nightshade family, and is actually related more closely to cape gooseberries. Their scientific name is Physalis philadelphica and they are a staple in Central and South America. They have a light brown husk that will eventually break off when the tomatillo is ripe. The tomatillo has a tart flavor, rather than a sweet flavor like tomatoes.

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Tomatillos in their husks!

 

Tomatillos have high levels of dietary fiber, very few calories (approximately 11), moderate levels of vitamin C, A, K, niacin, potassium, manganese, and magnesium. They also have withanolides and flavonoids like lutein, zeaxanthin, and beta carotene.

Because tomatillos have high levels of fiber they are excellent for digestive health, as fiber can help add bulk to foods and speed their transit through the digestive tract, thereby eliminating constipation, excess gas, bloating, cramping, and even colon and gastric cancers. Fiber is also good at regulating the release of carbohydrates into the bloodstream, thereby regulating blood sugar levels, which is important for people with diabetes.

They also contain phytochemicals called withanolides, which have been directly linked to anti-cancer and antibacterial functions. Antioxidants help combat the effects of free radicals, which are the dangerous byproducts of cellular reproduction, that can kill or mutate healthy cells and turn them into cancerous cells. In addition, the vitamin A, C, and other flavonoids within tomatillos provide other cancer-protective effects, particularly lung and oral cancers.

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This is what they look like once they have been peeled!

 

The vitamin C in tomatillos is good for the immune system and collagen production, and the vitamin A and beta carotene helps with our vision and eye health. The high nutrient, low calorie and low fat in them also help with weight loss, because they help us feel full, acquire the necessary nutrients, and reduce the chances of overeating. The niacin helps us to increase energy, and the potassium is heart healthy. Did I convince you to try them?!!

I made two sauces with my tomatillos, one in which I roasted the tomatillos, and one with raw tomatillos. They’re both easy to make, but the raw tomatillos give the sauce a bright and vibrant flavor, and the roasted tomatillos make the sauce deeper and more intensely flavored. I loved them both, and I can’t decide which one I like better so I’m sharing them both with you.

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Roasted tomatillo Sauce- See the blackened bits in the sauce?! They add such a nice, smoky flavor!

 

Roasted Tomatillo Sauce

  • 10 tomatillos, peeled, rinsed and cut in half
  • 5 jalapenos, seeds and ribs removed for a milder sauce
  • 1/2 cup of chopped onion
  • 1/2 cup chopped cilantro
  • 1/4 cup of water
  • tablespoon minced garlic
  • 1 teaspoon salt

Preheat broiler in oven. Peel tomatillos and MAKE SURE TO RINSE THEM AFTER PEELING. Tomatillos are very sticky and must be rinsed to remove the stickiness.

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Make sure you rinse them, to remove the sticky film!

 

Chop them in half and put them on a baking sheet with the chiles. Roast them 4 inches below a very hot broiler until darkly roasted, even blackened, about 5 minutes. Flip them over and roast the other side, 4-5 minutes more. They will be splotchy and blistered, and that’s perfect.

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Looks wrong, but it’s oh so right!

 

In a blender or food processor, combine the tomatillos, chiles, juice from the baking sheet, cilantro, water, onion, and salt until it’s a rough puree. Serve immediately or store it in the fridge.

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I served the sauce over a pork tenderloin I made in the crockpot. I added shredded Mexican cheese, and served with corn tortillas. It was smoky and yummy!

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To make the sauce without roasting the tomatillos, just throw all the ingredients into the blender or food processor, and blend until coarsely pureed.

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Raw tomatillo sauce, brightly colored and flavored!

 

The sauce is a brighter green when the tomatillos are left raw, and it has a more tart, mild vinegar flavor, but it’s still really, really good. I served it over ribeyes we had made, and added black beans on the side.

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That’s all there is to it! It’s a versatile sauce, whether raw or roasted, and can be used on tacos, nachos, burritos or enchiladas, on pork, chicken, beef or seafood; really any way you can think to use it. It’s delicious and healthy too, what more could you want?!! Eating tomatillo sauce is so good for you, and will help you lead a life of vitality- with Valerie! 🙂

Roast these for optimal nutrition!

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A cornucopia of tomatoes!

 

Hello friends! These are the “dog days” of summer, aren’t they? At least they are in Indiana. According to dictionary.com, dog days are “the sultry part of the summer, supposed to occur during the period that Sirius, the dog star, rises at the same time as the sun: now often reckoned from July 3 to August 11. A period marked by lethargy, inactivity, or indolence.” Well since most of the children are back in school, I’d say the inactivity part has passed, but the heat certainly causes me to feel a bit lethargic!

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However, I have no time for lethargy because my garden is producing in full abundance right now. It is certainly not lethargic either! I have more tomatoes, peppers and onions than I know what to do with, and I am very determined not to waste one thing that comes from my garden.

So, I’ve gotten creative at different ways to utilize all of my fruits and veggies, because there are only so many sliced tomatoes you can eat before you get tired of them. I started thinking about making my own tomato sauce. However, I wanted to roast them because I thought it would add a depth of flavor that non-roasted tomato sauce would not have. I began to look around for recipes and combined a few to create my own version of roasted tomato sauce.

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But here is another benefit to roasting the tomatoes to make a sauce besides taste, they are MORE NUTRITIOUS than an unroasted tomato! I’m totally serious! I didn’t know that, I only knew I liked the taste better. When tomatoes are roasted or cooked in a sauce, it helps to break down the plant cell walls, allowing us to better absorb the antioxidant lycopene. This nutrient helps safeguard our cells from environmental damage, may protect us from certain cancers, and is heart-friendly. Tomatoes do lose about 10% of their vitamin C from the cooking process, however the benefits of the increased absorption of lycopene far outweigh the loss of vitamin C. Some vegetables like peppers and broccoli are healthier when eaten raw, because cooking causes them to lose essential nutrients. This is not the case with tomatoes, as they are best for you when eaten roasted or cooked.

Now that you know how good roasted tomatoes are for you, I’m going to share my roasted tomato sauce recipe with you. It is SO AMAZING, if I do say so myself. I’m eating it right now over an Italian sausage with a piece of Colby Jack cheese melted on it. The sauce is creamy and it’s flavor can best be described as spunky! Please enjoy!

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My trusty sous chef, Danielle! 🙂

 

Valerie’s Roasted Tomato Sauce

  • 30 tomatoes, halved
  • 1 cup extra virgin olive oil (EVOO)
  • 1/2 cup chopped onions
  • 2 tablespoons minced garlic
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon red pepper flakes
  • 2 tablespoons basil, chopped
  • 1 tablespoon oregano, chopped
  • 1 tablespoon rosemary, chopped
  • 1/2 cup balsamic vinegar

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Preheat the oven to 325 degrees. Take the halved tomatoes, core them, remove the seeds, and place them on 2 large sheet pans halved side up. Coring and removing the seeds is optional, and makes a more concentrated sauce. If you’re short on time, just halve the tomatoes and place them on the sheet tray. Make sure you add a half hour more to the cooking time because the tomatoes with the seeds and cores will have A LOT more juice to them, and therefore will need to cook a half hour longer. I sprayed my trays with organic olive oil cooking spray so the tomatoes wouldn’t stick, which would aid in my clean up.

Next, get a big bowl and add the rest of the ingredients to it. Microwave the bowl for 2 minutes and pour the contents equally over the tomatoes. Use your hands to make sure the oil mixture gets all over the tomatoes.

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Bake the tomatoes for 2 hours (2 1/2 hours if you didn’t remove the seeds and cores). Rotate the pans halfway through the baking process. Then, turn the oven up to 400 degrees and roast them for another 30 minutes. They will turn kind of blackened but that is PERFECT. You won’t believe how wonderful your house will smell while you’re doing this.

Now you have two options, you can either use a food mill and pulverize the tomatoes that way, or use a blender or food processor to beat up the tomatoes. I started using my food mill, but I felt it was leaving too many tasty bits unused, so I switched to using my trusty Vitamix. What I did was pour all the tomatoes into my blender, and blend on medium for about 20 seconds. Then, I poured the blended tomatoes into a pot, and cooked the roasted tomato sauce until thickened, about 15 minutes. I tasted it, added a 1/2 cup of red wine, and another 1/2 teaspoon each of salt and pepper.

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Here’s a cool thing, the trays will have all kinds of bits on them and you may think, “oh my goodness, clean-up will be a huge ordeal!” but fear not, dear readers, I have a great and easy clean-up method that adds to the flavor of the sauce too. Take a cup of water and microwave it for 2 minutes, pour it onto the sheet pan, and wait a minute. Then, take a spatula, scrape off the bits, and pour the water/tasty bits into the sauce. It definitely adds flavor and makes clean-up easier too! That’s a win-win, my friends!

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This sauce is so versatile, you can use it on pasta, to make Italian sausage sandwiches, as a sauce for steaks, or the way I used it the other night, over my healthy chicken Italiano. I took chicken thighs, salted and peppered them, and cooked them on the stove in a little EVOO. After they were cooked through, I added a piece of prosciutto and provolone cheese to the top and cooked for another minute until the cheese melted. Then, I poured the sauce over the top and served with fresh green beans- DELIZIOSO!

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You can also turn this sauce into a Mexican sauce by adding chili powder, cumin, and jalapenos, and use it on enchiladas or in a taco sauce. Another variation is that you could add croutons, and turn it into a tomato soup. This sauce is so amazing, the sky’s the limit with it. You should definitely make this sauce, and if you make something super cool with it, let me know! Remember, cooked or roasted tomatoes are healthier than uncooked tomatoes, and far more delicious too! Eating like this will help you live a life of vitality- with Valerie! 🙂

Beyond the Orange; Better Sources of C!

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A Vitamin C cornucopia of colors and flavors here!

A Vitamin C cornucopia of colors and flavors here!

I have to say that I love Vitamin C, it makes me think about tropical climates, sunshine, vibrant colors and happiness! It also makes me think about oranges, as it does for most people I would imagine. Many people think oranges are the best way to get vitamin C, and they do have 69.7 mg for a medium sized orange, but did you know there are other far better ways to get vitamin C naturally? You didn’t know that? Well, I’m going to tell you about it today!

Vitamin C is such an important nutrient for us in many ways. Not only does it shorten the duration of colds/flu, but it also helps repair/regenerate tissues, aids in the absorption of iron, helps delay or prevent cataracts, supports healthy immune function, protects against heart disease, prevents scurvy, protects against a variety of cancers by fighting free radicals, and helps neutralize the effects of nitrites (preservatives found in some packaged foods that can contribute to certain kinds of cancers). That’s quite an impressive list!

So how much do we need and how do we get it? According to the National Institutes of Health, men need 90 mg per day, and women need 75 mg per day, however if you’re a smoker you need even more Vitamin C (250 mg!) because smoking disrupts the absorption of it by the body. Toddlers 1-3 years old need 15 mg per day,  children 4-8 years old need 25 mg, children 9-13 need 45 mg, male teens 14-18 need 75 mg, and females of that age need 65 mg. However, if you have a cold you will need much more to help fight the virus, 250 mg per day.

Now, you can take a supplement and I’ve referred to supplemental sources of Vitamin C in my previous post “Healing Cold Remedies”, but I always prefer to get my vitamins in food if possible. Know though, that if you have a cold/flu or are healing from an injury you probably will need to supplement your diet with other sources to get as much as you need to help your body heal. However, if you’re a healthy, happy human like I am right now, you can get your C naturally. And the great thing about Vitamin C is that there’s no such thing as getting too much C because our bodies will release it into our urine when we’ve had enough. So consume your C, guilt free! With that in mind, here’s a list of the fruits and vegetables with the most Vitamin C, so you can get the biggest bang for your nutritional buck.

The King (or Queen) of Vitamin C!

The King (or Queen) of Vitamin C!

1. Red Bell Peppers– They have the most Vitamin C with 190 mg per cup. They’re also a great source of Vitamin A which is good for your eyes. Add them to salads, dip them, add them to stir fries, soups, omelets, and crock pot meals. They are one of my favorite vegetables because I like their bright and mild flavor, and as such they’re extremely versatile.

The Prince, or Princess, of Vitamin C!

The Prince, or Princess, of Vitamin C!

2. Kiwi– 2 Kiwi fruit give you 137.2 mg of Vitamin C. They’re also a great source of potassium and copper too. I love to slice them into a fruit salad, or just grab a spoon and scoop them into my mouth. They’re so refreshing!

I heart broccoli!

I heart broccoli!

3. Broccoli- Broccoli has 132 mg per cup, it is also full of fiber, which is why they’re called colon’s broomsticks! At just 30 calories per serving you can’t beat this nutritional powerhouse. They’re also one of those superfoods thought to help prevent cancer. I love to add a bit of Extra Virgin Olive Oil, red pepper flakes, garlic, salt and pepper, and roast them in the oven on broil for 10 minutes. But watch them, or they could burn! Lots of yum!

Tropical tasting Mango!

Tropical tasting Mango!

4. Mango– Oh I love me some Mango! It has 122.3 mg of Vitamin C per cup, it’s also loaded with Vitamin A, which is great for the eyes. I love mango in a fruit salad or added to a salsa for a fruity twist.

Crunchy cauliflower!

Crunchy cauliflower!

5. Cauliflower- A small head of cauliflower has 127.7 mg of Vitamin C. It also has 5 grams of fiber and 5 grams of protein too. I love it raw or steamed with a little butter, salt and pepper.

Green bell peppers, not as much C as the reds but they still have tons!

Green bell peppers, not as much C as the reds but they still have tons!

6. Green Bell Peppers- They have 120 mg of Vitamin C per cup, which is not as much as their red headed mates but they still have far more than the recommended daily requirement. They also have 200% of the RDA for fiber. I always put them in my chili, soups, stews, omelets, etc.

Chili peppers- Ole!

Chili peppers- Ole!

7. Chili Peppers– bring on the heat! Chili peppers come in next at 107.8 mg of Vitamin C per 1/2 cup. They’re also loaded with capsaicin which helps to relieve joint and muscle pain. I love chilies and I add them to many dishes because I like their heat, not too intense, but super flavorful.

Papaya- it's poppin'!

Papaya- it’s poppin’!

8. Papaya- A cup of papaya has 88.3 mg of Vitamin C. Papaya also has nutrients that brighten skin, strengthen bones, and clear sinuses. Love!

Yummy strawberries!

Yummy strawberries!

9. Strawberries– Love me some strawberries, especially with 84.7 mg Vitamin C per cup! They also have folate which is good for heart health. They’re a natural teeth whitener too. Strawberries are readily available and they’re sweet and delicious. They are my favorite fruit, and I think they are best enjoyed plain. Just clean them and pop them into your mouth. Amazing!

Kale- a superfood!

Kale- a superfood!

10. Kale- One cup of Kale has 80.4 mg of Vitamin C. It also contains twice the RDA for Vitamin A, 7 times the Vitamin K, numerous minerals and fatty acids. It really does it all! I love Kale chips and I also like it in salads and soups.

These are the top 10 fruits and vegetables containing Vitamin C, but remember lots of other ones do too, like Brussels sprouts (74.8 mg per cup), and pineapple (78.9 mg per cup) , they just don’t have as much as the top 10. However, it’s important to eat what you like, in addition to eating what’s good for you, so feel free to eat other fruits and veggies if you don’t like any on the list, because any Vitamin C is better than none. Also, I want to emphasize the need to purchase organic fruits and vegetables to ensure they’re responsibly grown and handled. An important point is that if you’ve taken Acetaminophen, antacids that contain aluminum, aspirin, or Warfarin, there could be adverse effects so keep that in mind. In addition, nicotine products, tetracycline’s, barbiturates, and oral contraceptives may decrease the effects of Vitamin C. Just writing this post makes me want to go eat some fruits and veggies that contain Vitamin C. How about you? Make sure to get your Vitamin C naturally. It will help you live a life of vitality- like Valerie!