By Sue Bedford (MSc Nutritional Therapy)
Bruschetta is just bursting with nutritional goodness! Tomatoes are a fantastic source of vitamin c and are brimming with lycopene – a powerful antioxidant, linked to lowering bad cholesterol and improving sperm quality in men. In a study conducted in the United States it was found that lycopene cut by up to 90% the chemical activity that led to the build-up of adhesions, having implications for conditions such as endometriosis…more research is needed to further this.
Did you know that the benefits to be gained nutritionally from tomatoes are maximised when slightly heated with healthy fats such a olive oil?
Combined with the powerful properties to be found in garlic, olive oil and basil – this truly is a ‘nutritious and delicious’ brunch or lunch when served on a piece of delicious bread or toast.
Makes 4 portions
Ingredients
3 vine ripened large tomatoes, chopped
2 tbsp. extra-virgin olive oil
1 clove French garlic- crushed
5 basil leaves sliced thinly
1 tbsp. balsamic vinegar
Pinch of salt
1 tsp of crushed chilli flakes (optional)
Preheat the oven to 180 degrees C (fan oven or 200 degrees C non- fan). In a pan heat 1tbsp of olive oil gently. Add the crushed garlic and cook for around 3 minutes, then remove from heat and let cool.
In a large bowl, mix together the chopped tomatoes, balsamic vinegar, basil, salt, and chilli flakes (optional). Add the remainder of the olive oil and toss to combine. Leave to marinate for 30 minutes.
Enjoy!
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