FROM THE  kosherkooke©
City of Refuge Publications
7101 North Mesa #235               Volume 7  Issue 7
El Paso, Texas 79912
MENORAH LIGHTS BOOKS
July 2007

         

SPONSORED BY:  The International Institute for Health and Wellness, Inc, of Orem, Utah
An affiliated institution with Rio Verde University Graduate School
 
 
#2 Lycopene a 3 Part Series

Cooking tomatoes weakens the fruits' cell walls, which makes it easier for your body to absorb the lycopene. A half-cup of spaghetti sauce, for example, has as much lycopene as five medium raw tomatoes. In addition, lycopene is fat-soluble, so adding some fat to a dish (for example, combining tomatoes and heart-healthy olive oil -- a classic duo) also enhances its absorption. 

There is no Recommended Dietary Allowance or Dietary Reference Intake for lycopene, but studies suggest that about 30 milligrams daily is beneficial. That's roughly 1 1/2 cups tomato juice or a single serving of fettuccine with clams and tomato sauce.

  
 
  There is a caveat, however. Many processed tomato products have added sugars and salt, and some can be surprising sources of fat and sodium. For example, a serving of regular pasta sauce may have as many as 2 grams fat and 501 milligrams sodium. The same serving of a light version of pasta sauce has no fat and only 357 milligrams of sodium. Low-sodium or no-salt-added tomato products have less sodium than standard versions; organic tomato products also tend to be lower in sodium; always check labels. Also, look for fat-free and low-fat tomato, spaghetti, and pizza sauces. You can always add a small amount of fat to a fat-free product to help your body absorb the lycopene and still keep the overall fat in check.

-continued

 

  

Kosher Kooking            fish           Page 14


TOMATOES STUFFED
WITH HOT TUNA SALAD
 
 
Ingredients:
4 large tomatoes
1 can (9 oz.) Tuna, drained/flaked
1 cup cubed Swiss or
Cheddar cheese (1/4-inch cubes)
1 cup cooked macaroni
1/4 cup minced onion
1/4 cup reduced-calorie
mayonnaise or salad dressing
1/4 cup reduced calorie sour cream

 

 
 
 
 

Chopped parsley

Instructions:
Preheat oven to 350° F. Cut a slice from tops of tomatoes. Hollow out tomato. Spray a casserole with aerosol shortening; place tomatoes in dish. In bowl, combine tuna, cheese, macaroni and onion. Stir in mayonnaise and sour cream.  Spoon into shells. Replace tops. Cover and bake for 30 to 40 minutes or until heated. Sprinkle with parsley.

Prep Time: 20 minutes
Makes 4 servings

Recipe courtesy of Bumble Bee Seafoods
 
 
Note: see  our website at:  www.kosherkooking.com for all the latest news and views regarding the recipes enclosed in the series.  Or email us at: KosherKooking

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