Nutrient-rich tomato sandwich to redefine your snack routine

It's hard to believe now, but in the 16th century, when the tomato arrived in Europe from Central America, it was considered a poisonous plant, partly due to its leaves resembling those of the mystical mandrake. It was grown only for decoration in arbours and gardens. It wasn't until two centuries later that its other qualities, especially culinary, were recognized. Initially, it was cooked to a pulp, leading to the creation of tomato sauce.

Today, over 400 varieties of tomatoes are grown worldwide. "Raspberry" tomato, which is particularly popular here. It works wonderfully on a sandwich, and if we enhance it a bit, we can create a snack that's hard to resist. So, how do you make this delicious treat?

Tomatoes are worth eating in any form due to their tremendous nutritional benefits. They are a treasure trove of lycopene—a pigment that gives them their vibrant red colour. Lycopene is a powerful antioxidant that effectively inhibits the harmful activity of free radicals, which accelerate aging and contribute to cardiovascular diseases and certain cancers (an appropriate dose of lycopene reduces the risk of prostate and colon cancer).

Just one large tomato can provide nearly half of your daily requirement for vitamin C, which not only strengthens the immune system and protects against infections but also slows the aging process and regulates circulation. This juicy delight is also a rich source of vitamins A, E, and B, as well as numerous minerals, especially potassium—essential for maintaining proper blood pressure and crucial for water balance in the body.

Of course, the foundation of our sandwich is a firm and ripe tomato. It doesn't have to be "raspberry," as other varieties, like the meaty "beefsteak," work just as well.

A slice of cheese, such as provolone, adds flavour to the snack. Provolone originally hails from Campania, Italy, near Vesuvius, and is now also produced in Piedmont, Lombardy, and Veneto. Initially sweet and creamy, it becomes more complex and spicy as it matures and pairs excellently with tomatoes.

The final essential component of the sandwich is avocado, which replaces butter and enhances both the taste and nutritional value.

We dampen two slices of bread with water, place them on a hot pan, and toast until golden brown. Then, we spread a bit of avocado on them, add a slice of provolone cheese and some fresh basil, and top it all with a thick slice of tomato. Sprinkle the sandwich with salt. Ready!