FIVE WAYS TO PREPARE . . .

How to get the most nutrients out of food. This week: Tinned tomatoes

1. MAKE a pasta sauce. Tomatoes provide lycopene, an antioxidant linked to a lower risk of heart disease and stroke, and the levels intensify when tomatoes are cooked. Fry crushed garlic, add a can of tomatoes and 1 tsp bouillon and simmer. Mix in chopped basil (serves two).

2. ADD a dash of oil. The lycopene and vitamin E (which protects our cells’ DNA from damage) in canned tomatoes will be better absorbed this way. You could use this as a topping for homemade pizzas.

3. SWAP baked beans for tomatoes on toast. This will save 240 calories. Add a squeeze of tomato paste and a sprinkle of chilli flakes and oregano. Simmer until hot through.

4. COOK a tomato and spinach curry. Fry a chopped onion, green chilli, two garlic cloves and 1 tsp each of coriander, cumin and turmeric. Add two tins of tomatoes and simmer for 15 minutes. Add 400g frozen spinach and simmer for ten minutes. The lutein in spinach and the lycopene in tomato combine for anti-inflammatory benefits. 5. ADD your own herbs. Canned tomatoes that come with herbs can contain added salt, too.