Lycopene, a powerful antioxidant, is responsible for the red pigmentation of many fruits and vegetables. This natural pigment, from the carotenoid family, is present in greater quantities in tomatoes and watermelon. This powerful antioxidant was particularly known for its preventive effects against prostate cancer. Know, ladies, that it would probably also reduce the risk of ovarian cancer. In addition, the level of lycopene in the bloodstream as we age is a good indicator of the risk of cardiovascular disease. Note that this molecule is not very bioavailable and it will be better adsorbed from cooked tomato preparations. That’s why we would like to offer you a Mexican-inspired spaghetti sauce.
– 1 can (28 ounces) of crushed tomatoes
– 2 jars (418 mL) of mild or mango salsa
– 1 cup of chicken or vegetable broth
– 2 cups of pulled pork, cooked lentils, cubed tofu, or canned chickpeas
– 2 garlic cloves, cut into thin strips
– Olive oil (about three tablespoons)
– 1 zucchini, in half-circle slices
– 1 ¾ cups of corn kernels
– 2 cups of colored peppers, cut into large cubes
– 1 cup of black olives
– 1 cup of mixed green beans (2 cm long)
– 1 teaspoon of ground cumin
– ½ teaspoon of ground coriander
– 1 1/2 tablespoons of fresh or ground oregano
– A pinch of cinnamon and cloves
– Salt and pepper to taste
– Fresh parsley, chopped to taste
- Open all your cans and jars and set them aside. Make sure, however, that your chosen protein is cool, to avoid bacterial growth.
- In a large capacity pot, heat olive oil over medium heat for a few minutes. Then throw in the garlic slices, then stir them for a few minutes to avoid burning. Add all the spices mentioned, stirring constantly. Remove the pot from the heat, and let your oil rest. This operation will allow the olive oil to be flavored well.
- Return your pot to medium heat. However, if the oil had absorbed the spices, you could add a little more to dilute this aromatic mixture. Pour in all your preserves, jars reserved from the beginning, and cup of broth, stirring well. Simmer the sauce over medium-low heat for ten minutes. During cooking, add the zucchini, corn kernels, black olives, green beans, peppers and the chosen protein for the sauce. Cook this elixir over low heat for thirty minutes, stirring often.
- Now your almost cooked spaghetti sauce smells of success, exciting as it is! Judge the consistency by stirring. If the latter was too thick, add a little water to your liking. Taste, then add your salt, pepper, and parsley as you prefer. Don’t forget to serve this wonder with whole wheat spaghetti, for that matter. Savor the results!
- Crowe-White KM, Phillips TA, Ellis AC. Lycopene and cognitive function. J Nutr Sci. 2019;8:e20. Published 2019 May 29.
- Grabowska M , Wawrzyniak D , Rolle K , et al. Let food be your medicine: nutraceutical properties of lycopene. Food Funct. 2019;10(6):3090‐3102.
- Li et Xu, 2014. Meta-analysis of the association between dietary lycopene intake and ovariancancer risk in postmenopausal women. Scientific Report. 2014. 4 : 4885.
- Petyaev IM. Lycopene Deficiency in Ageing and Cardiovascular Disease. Oxid Med Cell Longev. 2016;2016:3218605.