, How to Video, Step by step
Pan con tomate
A tasty, quick, and easy Spanish-inspired tapas dish.
Method
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Step 1
Slice the tomatoes in half and place a grater into a bowl.
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Step 2
Place the flat side of the tomato over the coarse side of the grater and grate the tomato flesh into the bowl, whilst the skin remains intact.
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Step 3
Strain the tomato and season the pulp.
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Step 4
Rub the toasted bread with the fresh garlic.
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Step 5
Top the bread with the tomato pulp and spread evenly.
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Step 6
Drizzle each slice with olive oil and top with fresh herbs of your choice.
Nutrition
This month’s recipe shows us a quick and easy way to get all the benefits of Mediterranean style eating.
Mediterranean style diets are increasingly promoted as one of the healthiest to follow. There is good evidence that this way of eating is associated with better health – especially lower rates of cardiovascular disease and certain cancers.
Olive oil, garlic, and tomatoes – three of the ingredients used in Mark’s recipe – dominate Mediterranean cuisine. This way of eating is also generally more plant-based than other Western diets, providing more fibre and important phytonutrients.
Tomatoes contain a phytonutrient called lycopene, the substance that provides these fruits with their wonderful red colour. Lycopene acts as a beneficial antioxidant in the body, and higher intakes are associated with reduced inflammation which in turn is linked to lower risks of a number of diseases.
One portion of this dish would provide you with one of your 5 A DAY as a snack, starter, or part of a tapas-style meal.
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