Cooked tomatoes are an amazing source of an antioxidant known as lycopene. This nutrient is one of those that actually become more available to your body as it's cooked. This is pretty cool because most nutrients tend to degrade as we cook them. Cooking tomatoes and then adding in a little healthy fat, like olive oil, increased the amount of lycopene we absorb by somewhere around 164%!
So why do we care about lycopene? We care because it's been shown to help reduce PSA levels (associated with prostate cancer) by about 20% after only three weeks of consuming a half cup of tomato sauce daily. That's amazing! It has also shown to stunt renal cell carcinoma too. Aside from being simply amazing for cancer, it also has incredible benefits for your skin, brain, eyes and can help neuropathy. I can go on and on about how wonderful this antioxidant is.
Do not try and simply take a pill for this one kids. What research shows us is lycopene supplements taken on their own may actually increase cancer rates by promoting oxidation within the body. Basically rusting from the inside out. There are many other compounds found in tomatoes that work in harmony with the lycopene that give it such a powerful effect. Synergy is a beautiful thing. So it boils down to eating real food. HUH.. who would have thunk?!
I made this on a Sunday as part of my weekly meal prep. It makes more than enough for one meal so I decided to put most of it into mason jars to freeze for weeks when I am just too busy. Be sure to leave a good few inches at the top of the jar so it doesn't crack the jar as it freezes. I've done that more times than I'd like to admit ;)
1 Tbs Olive oil
2 garlic cloves, minced
1 yellow onion, minced
2 celery stalks, diced
2 carrots, diced
2lbs grass fed beef
1/3 cup dry white wine
2 28oz cans no salt added crushed tomatoes
2 Bay leaves
2 tsp black pepper
1/2 tsp kosher salt
1/4 cup Parmesan cheese
1. In a large pot heat the olive oil. Add the garlic, onions, celery, and carrots and saute until softened, about 3-4 minutes.
2. Add the beef, breaking it up and stirring occasionally until completely browned.
3. Add the white wine and cook for 3 minutes, allowing it to reduce and concentrate the flavors.
4. Mix in the crushed tomatoes then add bay leaves, salt and pepper.
5. Bring up to a boil then cover and turn the heat down to low/medium-low. Allow to simmer on the stove for an hour to an hour and a half. Add the parmesan cheese and serve over your favorite whole grain noodles or zucchini noodles!
This can be made vegetarian by subbing in tempeh or black beans for the ground beef. The wine adds a wonderful flavor but can be left out if you want to avoid it. The result is still super yummy :)
Yields about 5 servings. 1 cup each
Calories 130, Fat 5g, Sat Fat 3g, sodium 250mg, Carbs 8g, Fiber 2g, Protein 12g
This is my new favorite dish of the week! Pulled together in less than 20 minutes and I only had to dirty one pan?? Yes, please. I love the seasonality of the ingredients here. As we are rolling in to October soon the weather should start to cool and something like this is just soothing to the soul. (As I write this though, we are having record breaking high temperatures and the humidity is killing my hair!)
While I made this using ground turkey, you can absolutely swap in chicken or even tempeh for a vegan option. Another great idea would be to use leftover turkey or chicken from another meal in this. Just add the meat at the end to warm through and voila! You have an even simpler version of this recipe. This dish will freeze very well so feel free to make extra and stash it away for those days where you're not going to want to cook. Not in love with the picture but I never claimed to be a photographer ;)
Makes 4 servings
2 tbsp olive oil or coconut oil
1 lbs ground turkey (or chicken)
1 garlic clove, minced
½ of an onion, diced
1 bell pepper, diced
1 celery stalk
1 sweet potato, diced
1 tbsp Ground black pepper
A small sprinkle of red chili flakes
½ cup shredded mozzarella or cheddar cheese (optional)
Amount Per Serving: Calories: 286, Total Fat: 12g, Carbohydrates: 15.8g,
Protein: 30g, Sodium: 170mg, Potassium: 559mg
I don't care who you are, these recipes are for you! They're all jam packed with health promoting nutrients.. disease fighting superpowers and above all ... deliciousness!