Recipes for Health - Tomatoes Pack a Nutritional Punch

Unfortunately, the high-lycopene tomatoes I found at the supermarket did not taste as sweet as the tomatoes I buy at the farmers’ market. No matter how red a tomato is, if it was picked to be shipped to a faraway supermarket, then it was picked too soon.

In many of this week’s recipes I’m using a technique that may be new to some of you. Rather than peeling, seeding and dicing the tomatoes, I grate them on the large holes of a box grater. This is a technique I learned in Greece; it’s used throughout the Mediterranean. Cut the tomatoes in half, squeeze out the seeds if instructed to do so, and rub the cut side against the grater. Don’t worry, the skin is tough and you won’t scrape your hands. When you feel the holes of the grater against the inside of the tomato skin, you’re done. It goes quickly, and it’s a nifty time-saver.

Pasta With Salsa Crudo and Green Beans

You can make this uncooked grated tomato sauce while you’re waiting for the water to boil for the green beans andpasta. Choose a type of noodle that will catch the sauce, such as orecchiette, penne, fusilli or farfalle.

3/4 pound ripe, locally grown tomatoes

1 to 2 garlic cloves, green shoots removed, finely chopped or pureed

Salt and freshly ground pepper to taste

1 teaspoon balsamic or sherry vinegar

1 tablespoon extra virgin olive oil

6 ounces green beans, trimmed

3/4 pound orecchiette, penne, farfalle or fusilli

2 tablespoons slivered basil leaves

1/4 cup (1 ounce) freshly grated Parmesan, pecorino, orricotta salatafor serving

1.Begin heating a large pot of water. Cut the tomatoes in half across the equator, and grate on the large holes of a box grater into a wide bowl. Stir in the garlic, salt and pepper, vinegar and olive oil.

2.When the water comes to a boil, salt generously and add the green beans. Parboil four minutes. Transfer to a bowl of cold water, then drain and dry on paper towels. Keep the water in the pot boiling for the pasta. Cut the beans into 2-inch lengths, and add to the bowl with the tomatoes.

3.Cook the pasta in the boiling water until al dente. Follow the timing instructions on the package but check the pasta about one minute sooner than the suggested cooking time. When it’s done, drain and toss with the tomato mixture, basil and cheese.

Yield:Serves four.

Advance preparation:You can make the tomato sauce several hours before you cook the beans and the pasta.

Nutritional information per serving:397calories; 6 grams fat; 2 gramssaturated fat; 4 milligramscholesterol; 70 gramscarbohydrates; 4 gramsdietary fiber; 89 milligrams sodium (does not include salt added during preparation); 14 grams protein

Martha Rose Shulman can be reached atmartha-rose-shulman.com.

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