Harvest time. Across the country gardens are overflowing with tomatoes, zucchini, herbs and a range of vegetables limited only by gardeners’ imaginations. Growing fresh food yields the nutrition benefits of a diet with less processed foods and more vegetables. But a successful garden also takes plenty of moderate physical activity, another disease preventing health benefit.
Adopting our Italian grandmothers’ tradition of capturing the flavor of fresh from the garden produce is just the next step in a sustainably healthy lifestyle.Now all you need are a few simple yet sublime recipes.
For health seeking vegetable lovers, the smoky sweet flavor of roasting seems more complicated than it actually is. Roasting is a technique of baking for a relatively short period of time under high heat. It produces a slightly charred exterior while retaining juice and texture inside. A little roasting practice and knowledge goes a long way, as various vegetables have different roasting times. Dietitian Elaine Magee is here to help with a nice overview and tips on roasting vegetables the healthy way.
Roasted Garlic Tomato Sauce Recipe
Makes 2 ½ cups sauce, 4 servings
Freezes well (in freezer bag, squeeze out air before sealing)
Ingredients
- 10 medium tomatoes (about 4 pounds)
- 3 Tablespoons olive oil
- 1 Head garlic, medium
- 1 Tablespoon fresh rosemary
- 1 Tablespoon fresh thyme
- 1 Tablespoon fresh basil
- 3 Tablespoons orange juice
- 3 Tablespoons water
- Salt and pepper to taste
Equipment
- Oven
- Baking Sheets
- Blender
- Food Mill, Strainer or Jam Bags
Directions
- Preheat oven to 450F.
- Brush shallow baking dish (cookie sheet with sides, or glass/pyrex baking dishes) with olive oil.
- Slice tomatoes in ½ inch slices, and place in baking sheet. Place tomato ends skin down.
- Peel outer papery skin from garlic head, loosen the cloves and place in one of the pans with the tomatoes.
- Sprinkle tomatoes with half of herbs.
- Place tomatoes in oven. When garlic becomes slightly charred, after about 20 minutes, remove it and return tomatoes to oven for about 15 more minutes, or until they are soft and slightly charred. Turn the baking dishes once or twice during roasting to promote even cooking.
- Remove from oven and place on cooling racks.
- With a spatula, remove roasted tomatoes to a blender. Add peeled roasted garlic, remaining herbs, and blend for 3-4 seconds.
- Add orange juice, water and remaining herbs to tomato mixture.
- Either run through a food mill, strain or place in a jam bag to remove seeds and tomato skins from sauce.
- Season to taste with salt and pepper. Serve over pasta or vegetables.
Keeps in the refrigerator for 4 days, or in the freezer for 4 months.
Nutrition Facts: Serving Size 5/8 cup, Calories 162, Calories from Fat 99, Total Fat 11.0g, Saturated Fat 1.6g, Cholesterol 0mg, Sodium 17mg, Total Carbohydrates 15.7g, Dietary Fiber 4.4g, Sugars 9.1g, Protein 3.2g, Very rich in Vit C and A
