Cooking corner: Tomatoes, garlic sources with healthy vitamins

Helen Taylor Smith

guest columnist

The health benefits of tomatoes are so great: They are very high in Vitamin C, and they have vitamins A and K, potassium, niacin, B6 and folate.

But the biggest benefit is their Lycopene, which is what gives the tomato its color, and is an aid against cancer; particularly prostate cancer.

Try this simple and quick, healthy pasta dish to serve for family dinner or just for two.

Fresh Roma tomatoes, garlic, basil and olive oil cooked together for just six minutes, and it is ready to serve over Penne Pasta.

Choose whole grain pasta, such as Flax or gluten-free. Serve with a mixed green salad and crusty whole grain bread. Double or triple the recipe for more servings.

Tomato and garlic penne pastas

Ingredients

2 pounds firm Roma tomatoes

4 cloves of garlic, minced — more, if you really like garlic

1/2 cup fresh basil, minced — or 2 tablespoons dry basil

2 tablespoons extra virgin olive oil — 100 percent expeller pressed

Pasta of choice — cook before starting the sauce

Shredded or grated Parmesan cheese

Technique

In a large pot, pour enough water to fill it three-quarters full and bring to a boil. Add desired amount of pasta and bring the pot to a slow boil.

Cook about nine minutes or until it’s done, to taste.

While waiting for the water to boil, wash the tomatoes — do not peel — and place them on paper towel.

Cut the tomatoes into small chunks and place them into a 2 quart bowl. Set aside.

Peel and mince the garlic or use prepared garlic, place in small bowl and set aside. Wash and mince basil or have dried basil ready to use.

In large, heavy-bottomed pan, add the olive oil and heat to medium hot. Add cut tomatoes and garlic, and stir continuously for four minutes.

Add the basil and stir the mixture for another two minutes. Turn off the heat.

Drain the pasta and add it to the tomato mixture, then toss to mix.

Serve immediately, and top with Parmesan cheese.

Yield — Four servings.

Reach Healthy Cook Helen Smith at thecook@thehealthycook.com. This recipe is supplemental to and property of “Cooking Healthier with the Healthy Cook” by Helen Taylor Smith. Permission is granted for personal use only. No commercial use permitted without