The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.

Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.
Alpha-lipoic acid helps the body to convert glucose into energy. Some evidence suggests that alpha-lipoic acid can aid in blood glucose control, improve vasodilation and protect against retinopathy in diabetic patients and may even help preserve brain and nerve tissue.

Lycopene is the antioxidant that gives tomatoes their rich red color. Tomatoes account for 80 percent of lycopene consumption.
Choline is an important nutrient found in tomatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Cancer: As an excellent source of the strong antioxidant vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.

Prostate Cancer: Lycopene has been linked with prostate cancer prevention in several studies.

Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.

Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. 

Heart health: The fiber, potassium, vitamin C and choline content in tomatoes all support heart health. 

Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.

Skin: Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.

Constipation: Eating foods that are high in water content and fiber like tomatoes can help to keep you hydrated and your bowel movements regular. Fiber is essential for minimizing constipation and adding bulk to the stool.

Pregnancy: Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.

Depression: The folic acid in tomatoes may also help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.

Risks & Precautions:
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as tomatoes should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Those with gastro-esophageal reflux disease (GERD) may experience an increase in symptoms such asheartburn and regurgitation when consuming highly acidic foods such as tomatoes, however individual reactions vary.

Carrots are an excellent source of vitamin A, providing 210% of the average adult's needs for the day. They also provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per serving.
It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion. Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.

Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.

Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.

Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer.

Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression.

Prostate Cancer: Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer. 

Vision: According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.
Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.

The antioxidants and phytochemicals in carrots may also help with blood sugar regulation, delay the effects of aging, and improve immune function.

Along our trips going from markets to shows around Australia, we meet beautiful people and it is always fun to share our experiences. Recently at the Bathurst show, we met a lovely Swiss couple, owners of "Le Petit Chalet Catering". They were impressed with our products and now use them all the time. 
They kindly shared this recipe with us ... and you. 

This is only a little showcase of all the delicious dishes you can savor in their trailer at markets & shows or now directly at their farm set in rural Katoomba in the beautiful Blue Mountains... 

INGREDIENTS
- Carrots and Zucchinis
- 2 eggs
- Puff Pastry
- Cream, Salt & Pepper

1- Roll out a puff pastry into a tart mold. 

2- Cover the bottom with grated swiss cheese. 

3- With the Casa Peeler, peel your carrots (a mix of orange and black carrots to add colour to your dish). Now take the round knife on the side of your Casa Peeler to makes your carrot and zucchini sticks. Sprinkle a bit of olive oil on your veggies so they don't dry out and place on top of the swiss cheese. 

4- In a bowl mix 2 eggs in a little bit of cream, add salt and pepper and spread on to your tart. 

5- Cook in the oven for approximately 30 minutes or until gold. 

6 - Allow to cool a little but serve hot - It's ready! 

If you liked this recipe and want to try more traditional Swiss / French dishes, next time you are near the Blue Mountains, make sure you book for a Dinner at the Farm with "Le Petit Chalet Catering", not only will you have top food on your plate, but also a great time in a warm, lovely and relaxing atmosphere. 
http://www.lepetitchaletcatering.com/

Avocados may be fatty, but that doesn't mean that they are bad for your health. In fact, this fruit is anutritional powerhouse providing numerous potential health benefits.
Its creamy texture and rich taste make it a common ingredient in many dishes. It is probably most well known for being a key ingredient in the Mexican dip "guacamole".
Because of its high fat content, avocado is also used as a meat substitute in sandwiches and salads.

Healthy fats - fats account for around three quarters of the calorie count of an avocado. Most of it is monounsaturated fat, in the form of oleic acid. Monounsaturated fat is considered to be a "good fat" which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease. 

Protein - an average avocado contains around 4 grams of protein, which is much more than most other fruits.

Sugar - avocado's sugar content is low compared to other fruits. Half an avocado contains approximately 0.2 g of sugar.

Vitamins and minerals - avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.2

Dietary fiber - a medium avocado contains 11 grams of fiber, which is close to half of the daily recommended minimum intake.3 Avocados may help lower cholesterol


Avocados may reduce the risk of diabetes, stroke, and coronary artery disease

Avocados may promote a healthy body weight and BMI

Avocados are rich in phytochemicals, which have been reported to help prevent the development of certain cancers.