Showing posts with label garden. Show all posts
Showing posts with label garden. Show all posts
Saturday, March 7, 2015
Raw Garden Salsa with Cherry Tomatoes Rich with Lycopene
Shopping in my garden for salsa ingredients.
Raw garden salsa with optional fresh corn.
Summers Bounty
One of the best things about summer is the abundance of vine ripened tomatoes. You know, the ones that actually taste like tomatoes unlike the ones we buy in the winter at the local grocery store. And then there are the cherry tomatoes. You cant pick them fast enough. I love "shopping" in my garden and this morning I picked a basket of cherry tomatoes, some basil and a few small jalapenos. To this Ill add the garlic Ive already harvested and Ive got most of the ingredients for todays raw garden salsa. This recipe is low in calories and saturated fat and has no cholesterol.
Nutritional Benefits of Tomatoes
Tomatoes are packed with vitamin C. One cup provides about half of your daily requirement. Since this vitamin is very heat sensitive, this raw salsa will preserve its vitamin C content. Tomatoes also contain lots of vitamin A, K, potassium and manganese. They are a very good source of fiber and are most noted for their high content of lycopene. This well publicized carotenoid is known to have high antioxidant and cancer fighting properties.
As a strong antioxidant, Lycopene has been shown to help prevent heart disease. This phytochemical has also been associated with the reduction of numerous types of cancers such as prostate, lung, pancreatic and intestinal cancers. Because carotenoids are fat soluble, they are more effective when eaten with high fat foods. Ive added a tablespoon of extra virgin olive oil to this salsa recipe for that purpose. To get a similar effect, and an added taste treat, you can substitute half a chopped avocado for the olive oil. Some studies show that cooked tomatoes have more of an affect in reducing prostate cancer although raw tomatoes also showed some benefit.
How to Serve
For a completely "raw" appetizer, serve with zucchini slices or raw chips (see my April 14, 2009 post for raw jalapeno corn chips), or buy your favorite healthy chip. I like to serve Trader Joes "hemp tortilla chips with black sesame seeds".This salsa also makes a great topping for grilled salmon or you can try adding it to your favorite taco or burrito recipe. Or, if youre in the mood for pasta, mix an extra tablespoon of olive oil into the garden salsa and throw it on top of hot whole wheat fusilli.
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Raw Garden Salsa with Cherry Tomatoes
[serves 4 without corn or 6 with the optional fresh corn]
2 cups cherry tomatoes, quartered or halved depending on size
2 teaspoons fresh garlic, minced
2 tablespoons scallion, finely sliced (white and green parts)
1 jalapeno pepper finely chopped, about 1 tablespoon
2 packed tablespoons fresh basil, chopped
2 tablespoons freshly squeezed lime juice
1/4 teaspoon sea salt or to taste
2 shakes of black pepper or to taste
1 tablespoon extra virgin olive oil (or 1/2 chopped avocado)
1 cup fresh corn kernels, about 1 large ear - optional
Per serving (without corn, 4 servings): 50 calories, 3.5 g fat, 0.5 g saturated fat, 0 g cholesterol, 0.5 g protein, 4.4 g carbohydrates and 1.0 g of fiber.
Per serving (with corn, 6 servings): 55 calories, 2.7 g fat, 0.3 g saturated fat, 0 g cholesterol, 1.2 g protein, 7.8 g carbohydrates and 1.3 g of fiber.
Friday, March 6, 2015
Saving Tomato Seeds For Next Years Garden Fermenting Is Key!
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| These furry little seeds will be next years tomato plants! Follow Foods For Long Life on FACEBOOK ! |
My Favorite Tomato
Have you grown a favorite tomato this year or just found one in the farmers market? Do you want to eat it again next year?
I bought and planted 6 heirloom tomato plants this year and my friend, Ray, gave me 6 more. Each of them was marked with their names on a little stick. My garden is now filled with huge tomato plants coming to the end of their productive season and unfortunately, all the little sticks have rotted and I cant remember the names of any of the plants!
Well, this wouldnt be a problem except there is one tomato that I MUST plant again next year because it is simply the best tomato Ive ever eaten! Its big and dark red with a green top. Its flavor is delicate and not too acidic. So I decided to save its seeds.
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| The tastiest tomato in my garden! |
Its More than Drying the Seeds
Im embarrassed to say that Ive never saved tomato seeds. In fact, Ive always planted tomato starts instead of seeds because Im lazy and love instant gratification! And, the nurseries always have such a cool selection of heirloom tomatoes. Enough excuses, this year Im going to plant these seeds.
I thought you just dried them but after speaking to my resident expert gardener (my daughter-in-law, Karina) and researching some websites, I found that you have to ferment the little guys.
Heres the process in detail. It takes a few days, it gets a little gross but its very easy.
Step #1 - Pick the Tomato
First of all, you can only do this with heirloom tomatoes so dont pick a hybrid. Heirlooms are "open pollinated" or pollinated by nature, not by crossing plants.
Pick the best looking tomato on the vine when its perfectly ripe. Dont worry - after taking out the seeds, youll be able to eat it.
Step #2 - Cut the Tomato, Get the Seeds
Cut the tomato across the "equator" of the fruit. Scoop out the seeds and place in a small glass jar. Label the jar with the name of the tomato. In my case, I just labeled it, "big red tomato". Next year Ill probably be wondering what that means.
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| Cut tomato across center |
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| Scoop out seeds into a small glass jar |
Step #3 - Just Add Water
Add about 1/4 cup of water to the seeds. Cover the jar with a paper towel or plastic wrap and punch a few holes into the top so there is enough air for the seeds to ferment.
Put in a warm place and let it sit for 2 or 3 days.
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| Add a little water, cover, punch holes in top and set aside for a few days |
Step # 4 - Get Funky!
In a few days, a funky mold will grow on top of the seeds. This means the gel coating around the seeds has broken down. Remove the mold (I just pulled it off with a fork) and rinse the seeds in a fine mesh strainer.
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| Mold will grow on top of water |
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| The mold comes off easily with a fork |
Step # 5 - Rinse and Dry Seeds
Pour the seeds into a find mesh strainer and wash thoroughly until they are clean.
Place them on a waxy paper plate and dry completely. Move them around occasionally so they dont stick. Even if they do, you can gently scrape the seeds off the plate. Label the paper plate with the name of the seeds. When they are completely dry, place in a little paper envelope or a small plastic baggy. Label with the name of seeds and the date. If you did a good job, the seeds will be cute and fuzzy!
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| Rinse seeds under cool water until clean |
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| Place on waxy paper plate until completely dry. |
Step # 6 - Remember to Plant them
This, perhaps, will be the hardest step for me. In the middle of winter, the last thing on my mind is starting seeds. Then one day, Ill look up, it will be warm and Ill say, "time to plant" and run out to the nursery and buy starts. So this year, Im going to make a big effort to use all the wonderful seeds Ill be saving and that Karina has sent me from her garden.
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