Summer is the ideal time for growing and enjoying fresh garden ingredients like tomatoes and basil. A simple and delicious way to use them together is to make a tomato basil pie. Using just a few ingredients, this mouth-watering dish takes advantage of these plants’ health benefits.
Aside from their delightful flavor and aroma, tomatoes and basil are packed full of nutrients and plant compounds that provide various health benefits. For example, basil has a range of antibacterial properties that can help protect the body against foodborne illnesses such as Shigella. In addition, tomatoes have been shown to reduce blood pressure by as much as 36 percent.
Tomato Basil Pie Recipe
Ingredients:
- 3 medium or 2 large ripe red tomatoes
- 1/4 cup chopped basil
- 1/2 cup of mayonnaise
- 1/2 cup shredded mozzarella cheese
- 1 pie crust
- Salt and pepper, to taste
Instructions:
- To prevent a soggy pie crust, brush the bottom and sides with egg yolk and cook it in the oven for about 10 minutes at 350°F (175°C).
-
While the crust is baking, slice the tomatoes and chop the basil. Depending on your personal preference, you can increase or decrease the amount of basil used. Remember, basil has a strong flavor that can overpower other ingredients if used in excess.
-
After removing the pie crust from the oven, begin layering tomato slices inside it, sprinkling basil, salt, and pepper in between each layer.
-
For the topping, mix the mayonnaise and mozzarella cheese together in a separate bowl. Then, spread the mixture evenly over the top of the pie.
-
Cover the pie with foil and cook for 25-30 minutes at 350°F (175°C). Remove the foil and let it cook for an additional 10 minutes to slightly brown the topping and crust.
-
Let the pie cool slightly before serving. Enjoy this delicious and nutritious dish.
Health Benefits of Tomatoes and Basil
Beyond their great taste, these two key ingredients also offer numerous health benefits. Tomatoes are an excellent source of vitamins, minerals, and antioxidants, such as lycopene, which can help reduce the risk of heart disease and cancer. They also contain potassium, which helps lower blood pressure and supports heart health. In addition, the fiber in tomatoes can aid digestive health and supports healthy weight management.
Basil, on the other hand, is known for its powerful antibacterial properties. Studies have shown it to be effective against a variety of bacteria, including Listeria monocytogenes, Staphylococcus aureus, and Escherichia coli. It also contains anti-inflammatory and antioxidant compounds that can support overall health and well-being.
Moreover, pairing tomatoes and basil together not only enhances their flavor but may also increase the bioavailability of nutrients. This means that by consuming these two ingredients together, the body is better able to absorb and utilize the nutrients each has to offer.
Additional Tips and Variations
- For a variation on this recipe, try using different types of tomatoes, like heirloom or cherry tomatoes, or various colors and flavors.
- For a lower-fat version, try substituting yogurt or a vegan alternative for the mayonnaise, and use a reduced-fat cheese or a vegan cheese alternative.
- Add other fresh herbs like parsley, oregano, or thyme for additional flavor and health benefits.
- You can also add other vegetables to the pie, like thinly sliced zucchini, bell peppers, or mushrooms, for added nutritional value and flavor.
- To create a more filling dish, try mixing in some cooked quinoa, bulgur, or brown rice to the tomato and basil layers.
- For a dairy-free version, use vegan cheese or a nut-based cheese alternative.
- Finally, feel free to personalize the recipe with your favorite seasonings or spices to make it your own. Enjoy experimenting with new flavors and combinations.
In conclusion, tomato basil pie is a delicious way to enjoy the fresh ingredients of summertime. With numerous health benefits from its powerful nutritional content, it is a great addition to any meal plan.
