Its carotenoid lycopene, along with other antioxidants, help lower LDL cholesterol and triglycerides and regulate fats in the bloodstream–making the tomato and excellent heart-healthy food. Lycopene and its antioxidant properties also promotes bone health, which in turn helps to prevent
osteoporosis.
The tomato is also a good anti-cancer food because of its ability to reduce oxidative stress and inflammation. In a South American study of 26 vegetables, tomatoes and green beans came out best in their anti-aggregation properties. The Roma or Italian plum tomato is is an open pollinated variety rather than a hybrid and the most tasty for sauce. In Italy it is often referred to as “pomodoro.” Baby Romas are great in
salads.
Select brightly colored, well shaped, firm tomatoes. Store them in a cool place or in the
fridge when they start to ripen too much.
Kale, also known as borecole and cow cabbage, originated in Asia Minor and was brought to Europe by Celtic wanderers around 600 B.C. It was a significant crop during ancient Roman times. English settlers brought kale to the USA in the 17th century.
Kale comes in different varieties: cavolo nero (Tuscan kale), curly kale (Scots kale), and red
Russian kale. Lacinato or Tuscan kale has a long tradition in Italian cuisine and dates back to the 18th century. It is superior to other varieties, tastes better, and is commonly used in soups, pastas, and salads.
Kale is a powerhouse of vitamins, minerals, and phytonutrients. Its flavonoids and glucosinolates (glucobrassicin, glucoraphanin, and sinigrin), are converted into isothiocyanates in the digestive track, which help prevent DNA damage, various types of cancer, cardiovascular disease, macular degeneration, asthma, rheumatoid arthritis, and loss of skin elasticity.
Kale is low in oxalates and promotes urinary tract health. Its high amounts of vitamins K, C, A, beta-carotene, manganese, copper, vitamin B6, fiber, kaempferol, and quercetin, alsoprovide strong anti-inflammatory and anti-oxidant benefits. In fact, kale has one of the
highest ORAC (oxygen radical absorbance capacity) rating (1,770) among vegetables.
From the Nourishing Basic Cook Book by Lady Carla Davis, MPH
© 2018 Lady Carla Davis - www.NourishingBasics.com