Get more from tomatoes with this super-food recipe

Whether it's a fruit or a vegetable, tomatoes are jam-packed with health-giving nutrients. If you're looking for tasty new ways to enjoy this super food, try this recipe for no-cook tomato sauce with pasta.

Eat just one large tomato and you get:

• over half of your daily vitamin C needs
• potassium to aid the control of high blood pressure, reducing the risk of stroke
• a rich supply of carotenes
• lycopene, which may help to reduce the risk of cancer. The antioxidant lycopene in tomatoes gives them their wonderful rich colour. Lycopene is more easily absorbed by the body from processed or cooked tomatoes, so it pays to enjoy them canned or in a paste, as well as fresh

Preparation - 10 minutes, plus 15 minutes standing; Cooking - 12 minutes; Serves 4

Ingredients:

• 6 ripe tomatoes
• 2 cloves garlic
• 5 g (1 tsp) sea salt
• 30 g (2 tbsp) chopped fresh parsley
• 30 g (2 tbsp) finely shredded fresh basil leaves
• 45 ml (3 tbsp) olive oil
• 15 ml (1 tbsp) red wine vinegar
• Ground black pepper275 g (10 oz) pasta

1. Peel six ripe tomatoes. The best way to do this is to remove any stems, make a cross with a sharp knife on the bottom end and blanch (submerge the tomatoes in boiling water) for one to two minutes, or until the skins start to split. Drain and peel off the skins. Chop the tomatoes and transfer to a bowl
2. Crush two cloves garlic with sea salt in a mortar and pestle or small bowl and mix until you have a paste, then add this to the tomatoes
3. Stir in chopped fresh parsley, finely shredded fresh basil leaves, olive oil, red wine vinegar and add ground black pepper to taste. Let stand for 15 minutes at room temperature, covered, then stir again
4. Cook pasta for 12 minutes, or according to the package directions. Drain pasta, return to the pan and stir in the tomato sauce. The heat of the pasta will warm the sauce

Cook's tip: If you prefer, you can heat the sauce for a short while in a bowl in the microwave or in a pot.

• 406 calories
• 15 g fat
• 2 g saturated fat
• 56 g carbohydrates
• 11 g protein
• 6 g fibre

Incorporating as many super foods into your meals as you can, will help ensure you're consuming a nutrient-rich, healthy diet. Instead of reaching for processed cannned or jarred sauces, the next time you're craving pasta give this recipe a try.

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