Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are also a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorous, vitamin E and protein.

Lycopene in tomatoes leads to longer survival for prostate cancer patients. Tomatoes also contain a whole series of anticancer nutrients whose combined action is more effective than lycopene on its own. Tomatoes must be cooked in order to release these nutrients. Olive oil improves their assimilation.

Tomatoes and broccoli — two vegetables separately recognized for their cancer-fighting capabilities — are even more successful against prostate cancer when working as a team in the daily diet, shows a study published in Cancer Research. When tomatoes and broccoli are eaten together, there is an additive effect. “We think it’s because different bioactive compounds in each food work on different anti-cancer pathways,” said John Erdman, Professor of Food Science and Human Nutrition at the University of Illinois. (Source)

Erdman also noted that eating whole foods is better than taking isolated nutrients. “It’s better to eat tomatoes than to take a lycopene supplement-and cooked tomatoes may be better than raw tomatoes. Chopping and heating make the cancer-fighting constituents of tomatoes and broccoli more bioavailable,” he said.

Practical Tips

While the phytonutrients in tomatoes become more concentrated when they are cooked into a sauce or paste, and more bioavailable when eaten with a little oil, those in broccoli will be greatly reduced if this vegetable is overcooked. Steam or healthy sauté broccoli no more than 5 minutes.

Also, broccoli’s cancer-preventive compounds form after it has been cut, but heat denatures the enzyme necessary for this process. For optimal nutrient formation, cut broccoli florets in half or into quarters, depending on their initial size, and let sit for 5 minutes before cooking.

Broccoli and tomatoes can make a delicious team at virtually any meal or snack:

• Sauté broccoli and onion, then add to your favorite breakfast omelet and serve with grilled tomatoes.
• Enjoy a bowl of tomato soup along with a salad including broccoli florets for lunch.
• Sauté broccoli florets along with other favorite vegetables, such as onions and mushrooms, add to pasta sauce and use to top spaghetti squash or zucchini noodles.
• For a quick snack, serve raw broccoli florets along with carrot and celery sticks, with a glass of tomato juice.

Print

Oven Roasted Tomatoes

Prep Time: 10 minutes

Cook Time: 1 hour, 30 minutes

See Detailed Nutrition Info on

Whole Food. Real Food. Good Food.

Ingredients

• 2 cups grape tomatoes, sliced horizontally
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tsp dried thyme
• 1 tsp crushed rosemary

Instructions

1. Preheat the oven to 325ºF.
2. Pour the olive oil into a shallow baking dish and add one garlic clove, thyme, rosemary, salt and pepper.
3. Cut the tomatoes in half horizontally. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.
4. Bake for 1.5 hours, or until the tomatoes are completely softened and wilted, and start to wrinkle.

Oven Roasted Tomatoes

• 2 cups grape tomatoes, sliced horizontally
• 2 tablespoons olive oil
• 1 clove garlic, minced
• 1 tsp dried thyme
• 1 tsp crushed rosemary

1. Preheat the oven to 325ºF.
2. Pour the olive oil into a shallow baking dish and add one garlic clove, thyme, rosemary, salt and pepper.
3. Cut the tomatoes in half horizontally. Toss the tomatoes with the oil and seasonings, then lay them cut side down in the dish.
4. Bake for 1.5 hours, or until the tomatoes are completely softened and wilted, and start to wrinkle.

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