Tomatoes are high in vitamins C, A and K, and they contain high levels of potassium and manganese. Tomatoes are also a good source of fibre. Cooking will reduce the levels of vitamins in tomatoes, but tomatoes contain the phytochemical lycopene which is boosted if tomatoes are cooked. High levels of lycopene are said to lower the risk of heart disease and certain kinds of cancer.
Here’s our Diabetes Diet recipe. Make it in large quantities and freeze it in portions for easy suppers.
Spicy Tomato Sauce
- 2 x 400g tins chopped tomatoes
- 2tbsp rapeseed oil (I use the cold-pressed stuff)
- 2 cloves garlic, crushed
- 1 chilli, sliced (keep seeds in for extra heat, leave out for less)
- 1 medium onion, finely sliced
- Add the oil to a large saucepan and then add the other ingredients. Bring to the boil, stirring from time to time.
- Turn the heat down and allow to simmer for 15 minutes. You should end up with a thick, concentrated sauce.
- Season to taste with salt and pepper.
Total carbs – 25g, minus 7g fibre, for 18g net carbs.
Now, the exciting bit: what to do with it…
- Make braised celeriac chips and create low-carb version of Patatas Bravas
- Serve with roasted chicken or a steak
- Mix with minced beef for a chilli
- Melt in a little coconut cream and some curry powder to make a curry sauce
- Dilute with fish stock, and add in white fish and prawns to make a fish soup
- Dice up roast chicken and add to the sauce, finishing off with a tablespoon of double cream.