Tomato

Heating tomatoes helps make the cancer-fighting carotenoid lycopene more available to the body. Because lycopene is fat soluble, cooking tomatoes in a little oil helps the body absorb even more of this potent antioxidant.

For milder chili, reduce the green chiles by half. You can also replace the canned beans with 4 cups cooked dried beans (page 202); replace half the chicken broth with bean cooking liquid.

These open-faced sandwiches are a delicious way to showcase the season’s best tomatoes. Try the tofu spread as a low-fat and nutritious alternative to cream cheese; the recipe makes about three-quarters of a cup, enough for four additional sandwiches.

Lower in saturated fat than chicken, turkey provides one of the leanest sources of animal protein. The nutrient-dense poultry also contains heart-healthy B vitamins and selenium. Round out this simple preparation with a side of steamed green beans.

Wheat berries, the whole unprocessed wheat kernels, are most often ground to make whole-wheat flour. Like other grains, these kernels can also be cooked—as in this recipe—until they are tender yet pleasantly chewy. An excellent accompaniment to meat or fish, this dish is also substantial enough to serve as a meatless main course.

Stuffed with brown rice, shallots, and fresh herbs, these tomatoes make a hearty and well-seasoned side dish for chicken or fish. They are also substantial enough to be the main course of a vegetarian lunch or light supper, served with a mixed-green salad. Here, the rice is boiled for ten minutes before being combined with the stuffing ingredients, to ensure it will be tender after baking. (Soaking the rice in water overnight would serve the same purpose.)

This version of pasta salad ditches the mayonnaise-based dressing for a lighter and brighter vinaigrette of flaxseed oil, lemon juice, and vinegar. It also incorporates ample fresh herbs, a variety of vegetables, and kamut pasta—a protein-rich whole-wheat pasta that contains healthy amounts of the antioxidants vitamin E and selenium. Other types of whole-wheat pasta can be used instead. The salad makes a great side for a potluck, but it works as a main course, too.

When you start with store-bought dough, homemade pizza comes together in minutes. Look for whole-wheat dough in the refrigerator section of health-food stores and some supermarkets. Frozen artichoke hearts are a convenient alternative to steaming fresh artichokes, and they retain much of their nutrients; if you use canned, rinse them well and let them drain. (Jarred, marinated artichokes are not recommended for this recipe.)

Rice salads make nice gluten-free alternatives to pasta salads; like the latter, they can be served at room temperature or chilled. This fresh-flavored side uses three types of rice—wild, brown, and brown basmati—but any combination of rices would work well.

For convenience, you can cook the corn and beans early in the day, toss them with olive oil and smashed garlic, and keep them (covered) in the refrigerator. To remove corn kernels from the cob, stand the ear upright on its flat end; with a sharp knife, cut along the length of the cob, turning as you go.

Refritos—refried beans—are one of the most common side dishes in Mexican and Southwestern restaurants. Finding a good rendition, though, is rare. Most places use flavorless canned beans for a base—already a poor start. And they don’t take the time to slowly cook and stir them to infuse the mixture with flavor and texture. The best refritos are made from beans cooked from scratch with many different seasonings so the beans absorb the flavors and the cooking liquid is intense and balanced. Here are two recipes for refritos. The first is for black beans cooked from a dried state, which takes several hours to prepare. The second requires just forty minutes and uses canned black beans that are already cooked as a base.

This sauce is offered at most taco stands throughout Mexico and is probably the one most widely served with tacos. Chile de árbol—literally “treelike”—is searingly hot, with a smoky, grassy flavor, but its heat is tamed slightly in this recipe by the tomatoes. A variation using serranos follows.

This is one of my favorite sauces—it’s simple, but often poorly executed. When it’s done right—the tomatoes and serranos blackened, the onion and garlic sautéed, the sauce gently fried with some cilantro and roasted poblanos—it’s a rustic, vivid, soulful sauce that goes great with eggs, chicken, pork, tamales, and seafood.

Here is the recipe used at the Coyote Café. Along with chopped onions, fresh cilantro, salsa tomatillo, and red chile sauce, it’s always offered as a basic condiment with tacos, regardless of whatever special salsa is paired with a particular taco filling. Salsa fresca is used in Mexico like we use ketchup—to wake up plain foods. But salsa fresca is better than ketchup because it is made fresh—ripe tomatoes, a bit of onion for crunch, the heat of green chile, the tang of fresh lime juice, and the refreshing lift of aromatic cilantro.

Native to North America, turkey has always been a celebratory bird (or at least it was celebrated by those who dined on it). Turkey (guajolote, in Spanish) was used for special feasts in pre-Columbian times and was a favorite food of the American Indians. In Mexico today, turkey in mole is still the preferred holiday dish. For Thanksgiving dinner one year at Coyote Café, we raised almost thirty wild turkeys (so much better than the modern domesticated turkey) on open ranchland so they were free to go anywhere and eat anything. The flavor of those turkeys was magnificent! This recipe is a tempting taste of what awaits any traveler to Oaxaca or Puebla, two of the great Mexican mole capitals. Commercially produced mole sauces are widely available throughout most major grocery store chains in the United States. We have used turkey breast for this recipe, but any part of the turkey will work. Note that the turkey must marinate overnight before cooking.

This recipe is really all about the tomatoes. For the best results, make these tacos in summer when tomatoes are at their sweetest and seasonal best. Thicker-fleshed varieties, like Romas, work better for this filling as they give off less juice and cook down to a firmer consistency. After roasting, the tomato slices turn soft and crinkly. Thin shavings of buttery, piquant Spanish Manchego cheese makes a wonderful addition, as do leaves of peppery arugula or sprigs of cilantro. Pumpkin seeds are available toasted, which deepens their flavor, or you can easily toast them yourself in a hot, dry skillet. These tacos can easily be served in place of a salad course for a dinner party. The pesto will hold for one week in the refrigerator and shines with pastas, seafood, or meat dishes. For a quick version, substitute about four ounces purchased roasted tomatoes, stocked at specialty markets. Look for them in bulk where olives are sold, packed with herbs and a bit of oil.

These tacos are a great way to enjoy the harvest from your late summer garden. The delicate orange-and-yellow flowers of squash plants are a prized treat through out Mexico and the southwestern United States. Squash blossoms are an ideal partner to the green chiles grown in Hatch, New Mexico, widely available in the Southwest during late summer and early fall (see Sources, page 167). If you can’t find New Mexico green chiles, you can use Anaheims, their slightly less robust California counterpart, found in produce markets throughout the country. I like to serve these tacos with a cold, citrusy beverage—margaritas for the adults and limeade for the kids. The tartness of the limes beautifully complements the warm, buttery cheese that oozes out of the taco with each bite.

Marinara is the most basic tomato sauce for pasta and pizza, consisting only of tomatoes, olive oil, garlic, and minimal seasonings. With so few ingredients, the quality of the tomatoes and olive oil is critical. The recipe below calls for fresh tomatoes. A combination of very ripe plum and beefsteak is best; plum tomatoes are fleshier with fewer seeds, while beefsteaks have a balanced, delicious flavor. If fresh tomatoes are not in season, by all means substitute canned whole tomatoes, preferably the imported variety from Italy (or other high-quality tomatoes). It is imperative that the garlic doesn’t color at all in the beginning, as this will give the sauce an unpleasant bitterness. That’s why the garlic and the oil are heated together briefly over moderate heat. Then the tomatoes are quickly added (after only 30 to 45 seconds), which will help keep the garlic from browning. This sauce is used in the lasagne on page 386, but it’s also perfect over ricotta-filled ravioli (page 369) or tossed with spaghetti and sprinkled with freshly grated Parmigiano-Reggiano or Romano cheese.

With its light taste and texture, this sauce is best paired with slender strands, such as cappellini, spaghetti, or linguine; to serve, toss sauce with freshly boiled and drained pasta, adding a generous handful of fresh basil leaves, torn into pieces. And keep in mind that although the sauce is extremely easy, it does need an hour or two to allow the flavors to meld, so plan accordingly.