In summer, we celebrate the diversity of plant-based foods more than ever – and as we know, our gut loves variety and colour (polyphenols) on our plates! The concept of “Eat the Rainbow” (1,2) supports this approach by encouraging us to include a wide range of different fruits and vegetables in our diet. Inspired by this idea, we created our tomato salad with a flavourful herb tofu cream, which also provides a balanced combination of protein and carbohydrates.
The star of this recipe: tomatoes
Tomatoes are especially flavourful during the summer months, making them a popular ingredient in many different dishes – especially fresh summer salads! Your gut microbiome can benefit from this, as tomatoes may support health not only through their lycopene content, but also through their polyphenols, flavonoids, fibre and vitamins (3).
Antioxidant and anti-inflammatory plant compounds
In addition to lycopene, tomatoes provide various other bioactive plant compounds such as quercetin, naringenin, kaempferol, phenolic acids and vitamin C. These compounds have antioxidant and anti-inflammatory properties and may indirectly contribute to gut health by helping to reduce oxidative stress and inflammatory processes.
Protection against intestinal inflammation
Studies in mice have shown that tomatoes rich in flavonols and anthocyanins can positively influence the composition of the gut microbiome. This may help reduce inflammatory responses, minimise intestinal damage and improve the progression of chronic inflammatory bowel conditions.
Supporting beneficial gut bacteria
At the same time, tomato consumption has been associated with an increase in Lactobacillus, a bacterial genus often linked to a healthy gut microbiome and a stronger intestinal barrier.
Recipe for our tomato salad with herb tofu cream
Ingredients for 2 servings:
300 g tofu
1 tbsp tahini
100 g feta cheese
1 garlic clove
1 tsp white miso paste
Juice of ½ lemon
Dried herbes de Provence
1 handful of basil
Salt & pepper
Extra virgin olive oil
400 g mixed tomatoes
Pickled red onions & radishes
Serve with sourdough bread.
Preparation:
Place the feta in an ovenproof dish, drizzle with olive oil and season with pepper and herbes de Provence. Add a garlic clove and bake in the oven or air fryer at 180°C for 6 minutes.
For the cream: Add tofu, cooled feta (including the garlic and herbs), tahini, miso paste, lemon juice and basil to a blender. Blend until you have a smooth and creamy consistency. Season with salt and pepper if needed.
Cut the tomatoes into bite-sized wedges and arrange them together with the cream on a plate – spread the cream with a spoon first, then add the tomatoes and finish with pickled radishes, red onions and fresh basil leaves.
Serve with sourdough bread – enjoy!
Tip: You can easily pickle radishes and onions yourself.
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References
- Blumfield M, Mayr H, De Vlieger N, Abbott K, Starck C, Fayet-Moore F, u. a. Should We ‘Eat a Rainbow’? An Umbrella Review of the Health Effects of Colorful Bioactive Pigments in Fruits and Vegetables. Molecules. Januar 2022;27(13):4061.
- Minich DM. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”. J Nutr Metab. 2019;2019(1):2125070.
- Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022 Feb 4;11(2):239. doi: 10.3390/biology11020239. PMID: 35205105; PMCID: PMC8869745.
