Warming Italian Stew – Recipe

Food as Medicine

Tomatoes are rich source of the powerful antioxidant lycopene. When they are cooked and combined with a healthy fat, as in this recipe, lycopene is made even more bioavailable.

Note, the preventive effects of tomatoes against prostate cancer and cardiovascular disease are not due only to lycopene.

Few studies show that it is the “synergy” of nutrients in tomatoes that give them their health-promoting properties.

Ingredients

Serves 4

1/2 lb. eggplant, unpeeled and cut into 1-inch cubes
1 tablespoons extra-virgin olive oil
1 large onion, thinly sliced
5 large cloves garlic, minced
1-2 stalk celery, thinly sliced
a large handful of fresh basil, stems removed, chopped
1 lb. ripe plum tomatoes, passed through a manual food mill, or peeled and chopped finely in the food processor (or use a 14-oz. can Italian plum tomatoes, drained and processed)
3/4 lb. potatoes, scrubbed and cut into 1×2-inch pieces
1/2 lb. zucchini, cut into 1/2-inch rounds
1 large or 2 small sweet red or yellow peppers, seeded and cut into 1×2-inch strips
Salt and freshly-ground black pepper

Instructions

1.    Toss the eggplant cubes in a colander with 2 teaspoons salt. Let it sit in the sink until it starts to sweat out the bitter juices. Rinse them, drain, them and pat dry, squeezing a little.

2.    In a large pot, heat the oil. Add the onion, garlic, and celery. Stir-cook over high heat for about 5 minutes, adding a little water as necessary to prevent sticking and burning. Add the basil and stir-cook for a minute, and then add the tomatoes. When it comes to a simmer, add the eggplant, potatoes and 1/2 teaspoon salt. Stir, bring to a boil, then turn down and simmer, covered, for 15 minutes. Add the zucchini and peppers and simmer another 15 minutes more, or until all of the vegetables are tender.

3.    Taste for salt and pepper, transfer to a warm serving bowl, and allow to stand about 15 minutes before serving.

Variations

1.      Instead of zucchini, you can use any summer squash, or cauliflower or fennel root.

2.      Instead of eggplant, you can use mushrooms.

Please forward this recipe to anyone who would like to try it for dinner!

If you have some concerns related to your health or weight please e-mail me to book a consultation.

Follow me on Facebook https://www.facebook.com/allaboutyounutritionandlifestyle 

for interesting articles and tips

To your health!

Maria Pawlicka, Msc., BAA, CNP

References

Recipe adapted from “Nonna’s Italian Kitchen” by Bryanna Clark Grogan, The Book Publishing Company, 1998