Tomato Soup
A healthy winter warmer
Ingredients:
– 1/2 Chopped onion
– 1 Can of chopped tomatoes
– 1 Crushed garlic clove
– 2 Fresh tomatoes
– Fresh or dried basil
– Pinch of sugar
– Salt and pepper
– Olive oil
Method:
1. Gently heat the olive oil in a medium sized saucepan
2. Fry the onions until they are soft
3. Add the crushed garlic
4. Roughly chop the fresh tomatoes and add to the pan along with the tin of tomatoes
5. Simmer gently for 30 minutes
6. Add the basil to the pan and blend the soup
7. Season to taste with a pinch of sugar, salt and pepper
Enjoy, Happy Cooking!
Why We Chose These Ingredients
Tomatoes
Tomatoes are an excellent source of vitamins and minerals as well contributing to lowering the risk of several serious illnesses. Tomatoes are high in fiber (around 1.5 grams per medium sized tomato) and are a source of vitamin A, C and B2. Vitamin A is required for healthy eyes and is linked to low light vision and the working of the retina. They also contain potassium (around 300g for a medium tomato) which is essential in the health of our hearts and nervous system. The red colour of the tomato is caused by pigments known as Carotenoids which as well as helping to regulate cholesterol and blood sugar, have been linked to reducing the risk of cardiovascular disease, blood clots, strokes and several forms of cancer. In addition, the Carotenoid Lycopene, which is found in tomatoes has been shown to reduce the chances of cognitive decline in the elderly.
Onions
Onions are a good source of fiber (around 1.5 grams). In addition, onions are the main source for fibers known as ‘Fructans’ which are important for gut bacteria and colon health as well as reducing the risk of colon cancer. Onions are also a source of vitamins B6, B9 and C as well as the mineral potassium. Other health benefits may include the regulation of blood sugar and protection from osteoporosis.
Basil
Basil is a great source of vitamins and minerals including vitamins A, C and K as well as potassium, calcium, magnesium and manganese. The mineral manganese has been linked to protecting from cognitive decline in the elderly as well as helping to regulate the body’s metabolism. Manganese has also been shown to help in managing Post Menstrual Syndrome and reducing symptoms of depression, fatigue and painful cramps. The other vitamins, minerals and compounds in basil have been linked to healthy eyesight, cancer prevention, healthy bones and helping the body to manage stress.
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Disclaimer
The information presented here is designed to help the reader on their own path to making healthier nutritional decisions and we would encourage you to read as much as possible around the subject and form your own conclusions. The information presented here does NOT constitute medical advice. If you are unsure about any health or nutritional issues please contact a qualified professional. Always consult your doctor before changing your diet or beginning any big lifestyle changes. The foods presented here should not be thought of as a quick cure for mental health conditions. A balanced diet, alongside regular exercise and any prescribed medication should always be recommended in the first instance. If you experience any changes in your condition or health as a result of dietary or lifestyle changes, consult your doctor immediately.
Sources – Click Here
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