Tomato Sauce

1-1/2 lbs fresh tomatoes
2 tbsp extra-virgin olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 chili pepper (optional), finely chopped
1/4 cup fresh basil leaves, torn
Salt and pepper, to taste.

Method: Prepare a large pan of boiling water and a large bowl of ice water. Cut an “x” in the bottom of each tomato and place in boiling water for 2-3 minutes. Remove and immediately dunk into the ice water. This process makes it easy to peel off the skins. Dice the tomatoes and discard the skins and seeds.

Heat the oil in a large saucepan (or covered skillet) and sauté the onion for a few minutes until soft. Add the garlic and chili (if using) and stir for another minute. Add the tomatoes, bring to a boil, then lower heat and let simmer for 30 minutes. Add the torn basil leaves, salt and pepper and cook for another 5 minutes before storing or serving.

Tomatoes

Tomatoes are one of the rare foods that you can benefit from eating in a processed form because of the high anti-oxidant content that is activated once they are cooked.

But they never taste as good as they do fresh at the end of summer. My goal this month is to give you an idea to enjoy those last fresh ones and to give you a quick sauce recipe so you can prolong this vegetable as long as possible!

Lycopene is the anti-oxidant that gives the tomato its excellent reputation. It's thought to prevent cancer and together with the other anti-oxidants found in tomatoes, they can protect against cardiovascular disease. A homemade tomato sauce is the best way to benefit as it will be high in lycopene but low in sodium. If you do buy canned tomatoes, check for the sodium levels and these can sometimes be extremely high in canned versions.

Tomatoes are a common backyard vegetable and really do taste the best. Alternatively, choose between the many varieties available at farmers markets or pick up an heirloom tomato the next time you are in your grocery store. Heirlooms are grown from the original seed that hasn't been modified and gives them their superior taste.

Tomato sauce can be used with just about anything. For a quick meal, mix it with a grain (for example; pasta, rice, quinoa, millet), meat or steamed vegetables. Top with some grated parmesan or crumbled feta and serve with a green salad for a really satisfying and nutritious meal. Of course, you can use it to make a huge range of “weekend dishes” as well, such as ratatouille or a cacciatore.

Simple Salad

Enjoy the last of the fresh tomatoes as a simple salad. Chop a variety of tomatoes, add some finely chopped garlic and torn basil leaves. A little salt and pepper, a splash of white balsamic vinegar or lemon juice plus some extra-virgin olive oil finishes off the salad. Delicious with some warmed flatbreads or wholewheat baguette.

Head Trauma!

On Thursday I went riding with Pete Oyler and a section of black ice sent me crashing! The impact was directly on my head cracking my helmet (exactly what they are designed to do) and the rest of the impact was shared between my left shoulder, left hip, and right fist. I thankfully have no broken bones, and my lovely helmet saved my doctor brain so I'm left just healing a bunch of really sore muscles.
My self-care (amongst self-pity and calling my Mom):
I've been chewing on Inflavonoid - a natural anti-inflammatory/analgesic pill with curcumin, bioflavonoids and ginger which have potent anti-inflammatory effects via dual inhibition of arachidonic acid metabolism.
I've been icing the swelling on my right fist in 10 minute intervals and putting heat packs on the whiplash that has settled in nicely on the right side of my neck.
Carla just gave me some relief with her magic hands - focusing on my traps, rhomboids and the tight muscles that seems to have travelled from my neck down my back.
Being the anti-homeopath I figured I had to give it a chance so I took Arnica 30 C as often as I could remember and Bellis perennis which my students (4th year sports med) muscle tested on me.
For the past few days I've had polysporin on my open wounds...but now that they aren't as open (and not looking quite so gross) my next move is to topical calendula ointment which is my FAV wound healer for my cuts and abrasions.
I may use some Arnica ointment topically over my beat up hand.
I'm much looking forward to seeing Cory-Ann (AT extraordinaire) on Wednesday to see what kind of damage I've caused!

Tonight I'm heading to the treadmill to see if this sore body can still run after 3 days of rest and all the treatment options AN had to offer. I'm ready to start training again!
Dr. Kim