Tempting tomatoes: nature's source of lycopene

For years, scientists have understood the benefits of lycopene-rich tomatoes for the prevention of prostate cancer. In the December 1995 issue of the Journal of the National Cancer Institute, Edward Giovannucci, MD, reported that men who are 10 or more servings of tomato-based foods per week had a 35 percent reduction in the incidence of prostate cancer compared to men who are fewer servings.

More recently, a study published in the November 2003 issue of the Journal of the National Cancer Institute found that rats fed whole tomato powder had a lower risk of death from prostate cancer than rats fed synthetic lycopene or rats on restricted diets--most likely because tomatoes contain other phytochemicals that enhance the efficacy of lycopene. So it may be wise to choose supplements containing a natural tomato complex rather than synthetic lycopene. Or, try out some of these tempting tomato recipes.

Capellini-Tomato Pie

SERVES 8 TO 10

Pasta pies can be heavy, but this recipe, using cabbage leaves, not only cuts carbohydrates, it enhances the flavor of the tomatoes. The flavor improves overnight, so the pie is best served the following day at room temperature.

1 Tbs. breadcrumbs
8 oz. capellini or other thin,
  spaghetti-like pasta
6 large outer leaves of savoy
  cabbage, or more if needed
2 cups chopped tomatoes plus
  1 large tomato
30 black olives, chopped
1 Tbs. large capers
1 tsp. minced garlic
1 Tbs. olive oil
2 Tbs. fresh sweet basil, minced
Black pepper to taste
1/3 cup freshly grated Parmesan
  cheese
Minced parsley for garnish

1. Preheat oven to 350F. Spray a deep 10-inch pie plate with non slick cooking spray, and dust with breadcrumbs.

2. Bring a large saucepan of lightly salted water to a boil, and cook pasta about 10 minutes, or until tender. Drain, and set aside in a large mixing bowl.

3. Trim off any tough ribs at base of each cabbage leaf, and cook leaves in boiling water about 5 minutes, or until tender. Remove from water, drain and pat dry with paper towels.

4. Line pie plate with cabbage leaves, using scissors to trim leaves evenly along rim of dish. Make sure to overlap leaves so they completely cover bottom.

5. Combine cooked pasta, chopped tomatoes, olives, capers, garlic, olive oil, sweet basil and pepper in a large mixing bowl, and toss together. Place pasta mixture into lined pie plate, and pat down firmly with wooden spoon or spatula. Cut tomato into thin slices, and arrange evenly over top of filling. Scatter grated cheese evenly over tomatoes.

6. Bake 30 minutes, or until cheese is melted. Remove from oven, and cool on rack. Garnish with parsley, and serve at room temperature.

PER SERVING: 150 CAL; 5G PROT; 6G1 TOTAL FAT (1G SAT. FAT); 21G CARB; 0MG CHOL; 270MG SOD; 2G FIBER; 3G SUGARS

Wild Mushroom and Tomato Casserole

SERVES 8 TO 10

Best if served hot directly from the oven, this dish also reheats well in the microwave. And kids will love it!

1 1/2 oz. mixture dried wild mushrooms
1 qt. boiling water
2 large onions (1 1/2 lb.), sliced
3 Tbs. unsalted butter or olive oil
3 Tbs. brown sugar
1 tsp. salt
3 Tbs. flour
About 1 1/2 lb. stale, crusty country-style
  bread, preferably sourdough,
  cut into thick slices
3 cups (1 1/2 lb.) chopped tomatoes
10 oz. coarsely grated Gruyere-style
  cheese
2 Tbs. minced fresh sage
1/2 cup grated sapsago or Parmesan
  cheese
1/2 tsp. caraway seeds, optional

1. Place mushrooms in a large heatproof container, and add boiling water. Cover, and infuse 1 to 2 hours, or until mushrooms are tender. Strain infusion, and reserve infusion liquid. Coarsely chop mushrooms, and set aside in a large bowl.

2. Place onions, butter and sugar in a large skillet, cover and cook over medium heat 10 minutes, or until onions are soft and beginning to caramelize on bottoms. Add salt, and stir in flour to thicken. Place onions in a bowl, and deglaze skillet with about 1 cup mushroom infusion, whisking well. Pour deglazing liquid into mushroom infusion.

3. Preheat oven to 375F. Spray 2-quart casserole with nonstick cooking spray.

4. Layer bread in casserole. Chop any remaining bread into small irregular pieces, and set aside. Combine mushrooms and tomatoes, and cover bread layer with mixture. Combine Gruyere cheese and sage, and scatter evenly over mushroom-tomato mixture. Cover with chopped bread. Spread onions over bread, and add mushroom infusion. Pat smooth with back of wooden spoon. Sprinkle sapsago cheese and caraway seeds, if using, over top.

5. Bake uncovered 45 to 55 minutes, or until set and crispy on top.

PER SERVING: 430 CAL; 19G PROT; 17G TOTAL FAT (17G SAT. FAT); 50G CARB; 45MG CHOL; 900MG SOD; 4G FIBER; 7G SUGARS

Roasted Corn and Tomato Salsa

SERVES 4 TO 6

4 ears sweet corn
Olive oil for brushing plus 1/2 cup
  olive oil
1/2 cup diced onion
1 1/2 lb. tomatoes, diced
1 cup diced green bell pepper
1 Tbs. minced garlic
1/2 cup freshly squeezed lime juice
1 tsp. hot smoked paprika
1 tsp. salt, or to taste
Black pepper to taste

1. Husk corn, and roast ears on grill or under broiler, brushing with olive oil. Turn occasionally so ears do not scorch. Continue to roast corn until it begins to turn golden brown on at least two sides and all kernels are thoroughly hot. Remove from beat, and pare kernels into a large bowl.