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Author: Amy Riley

As we celebrate World Health Day, a global initiative aimed at promoting health and well-being for all, it’s a great chance to explore the remarkable health benefits of one of nature’s most versatile fruits—the tomato.

Beyond its vibrant colour and savoury taste, the tomato boasts an array of nutritional properties that contribute to overall health and vitality, and we want to share our top three health benefits of the tomato with you…

  1. Rich Source of Antioxidants

Tomatoes are packed with antioxidants, including vitamin C, vitamin E, and beta-carotene, which help combat oxidative stress and neutralise harmful free radicals in the body. Among these antioxidants, lycopene stands out as a potent defender against chronic diseases, such as heart disease and certain cancers. As a result, regular consumption of tomatoes and tomato-based products may contribute to a reduced risk of developing these ailments, promoting long-term health and well-being.

  1. Heart-Healthy Support

Embrace the heart-healthy benefits of tomatoes to support cardiovascular wellness. Potassium, a mineral abundant in tomatoes, plays a crucial role in regulating blood pressure and supporting heart function. Additionally, the fibre content in tomatoes aids in cholesterol management by helping to lower LDL cholesterol levels, thus reducing the risk of heart disease. Incorporating tomatoes into your diet as a flavourful addition to salads, sauces, or soups can contribute to a heart-smart eating pattern, nurturing your cardiovascular health with every bite.

  1. Nutrient-Rich Fuel

Tomatoes are a nutrient-rich powerhouse, offering a range of essential vitamins and minerals that fuel optimal health and vitality. Vitamin A, vital for vision and immune function, is abundant in tomatoes, as are vitamins B6 and C, which support energy metabolism and immune health. Furthermore, the presence of minerals such as potassium, manganese, and folate enhances the nutritional profile of tomatoes, contributing to overall well-being and vitality. By incorporating tomatoes into your daily diet, you provide your body with a rich source of nourishment, energizing both body and mind for the challenges of daily life.

As we celebrate World Health Day, lets acknowledge the nutritional benefits of tomatoes and their profound impact on our health and well-being. By embracing these vibrant fruits as a cornerstone of a balanced diet, we can nourish our bodies, fortify our hearts, and cultivate a foundation of health that empowers us to thrive each day!

Happy Easter from R&L Holt!

To celebrate Easter, we’re going to share a delicious recipe that combines the freshness of tomato basil bruschetta with the indulgence of Eggs Benedict, creating a perfect dish for a special Easter brunch. The burst of flavours from the tomatoes and basil adds a vibrant touch, making it a delightful addition to your Easter celebration.

Ingredients:

For the Bruschetta:

  •       2 cups cherry tomatoes, diced
  •       1/4 cup fresh basil, finely chopped
  •       2 cloves garlic, minced
  •       2 tablespoons balsamic glaze
  •       Salt and pepper to taste

For the Eggs Benedict:

  •       4 English muffins, split and toasted
  •       8 poached eggs
  •       1 cup Hollandaise sauce (store-bought or homemade)
  •       Fresh basil leaves for garnish
  •       Salt and pepper to taste

Method:

Step 1. Prepare the Bruschetta:

In a bowl, combine diced cherry tomatoes, chopped fresh basil, minced garlic, balsamic glaze, salt, and pepper. Mix well and set aside to allow the flavours to meld.

Step 2. Poach the Eggs:

Poach the eggs to your desired level of doneness. If you’re not familiar with poaching eggs, a common method is to bring water to a simmer, add a splash of vinegar, and gently drop the eggs into the water, cooking until the whites are set but the yolks remain runny.

Step 3. Assemble the Eggs Benedict:

Place the toasted English muffins on serving plates. Spoon a generous portion of the tomato basil bruschetta over each muffin half. Carefully place a poached egg on top of the bruschetta on each muffin. Drizzle Hollandaise sauce over the eggs.

Step 4. Garnish and Season:

Garnish the Eggs Benedict with fresh basil leaves for a burst of colour and added freshness. Season with salt and pepper to taste.

Step 5. Serve:

Serve this Tomato Basil Bruschetta Eggs Benedict immediately for a delightful and sophisticated Easter brunch.

This Spring Tomato and Asparagus Risotto is a celebration of seasonal produce, offering a burst of vibrant flavours. The creamy rice, tender asparagus, and juicy tomatoes create a delightful symphony that welcomes the freshness of spring to your table. Serve immediately and relish the taste of the season.

Ingredients:

  • 1 cup Arborio rice
  • 1 bunch fresh asparagus, trimmed and cut into 1-inch pieces
  • 2 cups cherry tomatoes, halved
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth, kept warm
  • 1/2 cup dry white wine
  • 1/2 cup Parmesan cheese, grated
  • 2 tablespoons olive oil
  • 2 tablespoons unsalted butter
  • Fresh basil, chopped, for garnish
  • Salt and black pepper to taste

Method:

Step 1 – Blanch the Asparagus:

Bring a pot of salted water to a boil. Add asparagus pieces and cook for 2 minutes. Remove and immediately plunge them into ice water to stop cooking. Set aside.

Step 2 – Sauté Onions and Garlic:

In a large pan, heat olive oil over medium heat. Add chopped onions and sauté until translucent. Add minced garlic and cook for an additional minute.

Step 3 – Toast the Rice:

Stir in Arborio rice and cook for 1-2 minutes until the edges become translucent.

Step 4 – Deglaze with Wine:

Pour in the white wine and stir until mostly absorbed by the rice.

Step 5 – Begin Adding Broth:

Begin ladling in warm vegetable broth, one ladle at a time. Stir continuously and allow the liquid to be absorbed before adding more. Continue this process until the rice is creamy and cooked to al dente, about 18-20 minutes.

Step 6 – Add Asparagus and Tomatoes:

About 5 minutes before the risotto is done, add blanched asparagus and halved cherry tomatoes. Stir gently to incorporate.

Step 7 – Finish with Butter and Cheese:

Once the risotto is creamy and the rice is cooked, remove from heat. Stir in butter and Parmesan cheese. Season with salt and black pepper to taste. Spoon the risotto onto plates or into bowls. Garnish with fresh basil.

As winter fades away for another year, and the days gradually lengthen, spring invites gardeners to tend to their beloved tomato plants. These vibrant and versatile fruits thrive in the warmer temperatures and increased daylight so here are three essential tips to ensure your tomatoes flourish as the season unfolds!

  1. Provide a Gradual Transition

As the last frost disappears, resist the urge to rush your tomatoes into the great outdoors. Opt for a gradual transition to the open garden. Begin by introducing them to outdoor conditions for a few hours each day, gradually extending the time. This acclimatisation process, known as hardening off, helps plants adjust to the increased sunlight and temperature variations. Shielding young tomato plants from unexpected cold snaps ensures a robust start to their outdoor tenure.

  1. Encourage Healthy Growth

Spring is the opportune moment to engage in thoughtful pruning. Assess the overall health of your tomato plants and identify any crowded or damaged branches. Prune away these superfluous stems, allowing for increased air circulation and sunlight penetration. Pinch off the lower leaves that may come into contact with soil, minimising the risk of soil-borne diseases. This meticulous pruning not only fosters a more vibrant plant but also directs the plant’s energy towards fruitful endeavours, enhancing the yield of those coveted tomatoes.

  1. Feed the Soil and the Plants

Spring is a season of revitalisation, and your tomato plants crave a nutrient-rich environment. Prioritise the soil health by amending it with well-rotted compost or organic matter. This infusion of nutrients fortifies the soil structure and enhances water retention. Consider a balanced fertiliser application to supply the essential nutrients tomatoes crave. Remember, moderation is key. Over-fertilising can lead to excessive foliage growth at the expense of fruit production. Strike a balance, providing your tomatoes with the nourishment they need for a bountiful harvest.

Enjoy this simple yet effective dish which is the perfect start to Spring!

With its celebration of simplicity, a handful of fresh, quality ingredients transform into a symphony of flavours. You will be transported to the sun-drenched landscapes of Italy through this simple and elegant meal that is bursting with flavour!

Ingredients:

  • 8 oz pasta (of your choice)
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 3 cups cherry tomatoes, halved
  • 1 cup fresh basil leaves, chopped
  • Salt and red pepper flakes to taste
  • Grated Parmesan cheese

Method:

Step 1 – Cook pasta according to package instructions.

Step 2 – In a pan, heat olive oil and sauté minced garlic until golden. Add cherry tomatoes, cook until they soften.

Step 3 – Toss in cooked pasta, fresh basil, salt, and red pepper flakes.

Step 4 – Serve with Parmesan cheese if desired and enjoy!

Indulge in vibrant colours and exquisite flavours with our Caprese Salad Stuffed Avocados. This refreshing dish seamlessly marries the creamy richness of ripe avocados with the classic Italian freshness of a Caprese salad. Embrace the freshness, savour the creaminess, and enjoy the burst of flavours in every mouth-watering bite!

Ingredients:

  • 2 ripe avocados
  • 1 cup cherry tomatoes, halved
  • 1 cup fresh mozzarella balls, halved
  • Fresh basil leaves, torn
  • Balsamic glaze
  • Olive oil
  • Salt and pepper to taste

Method:

Step 1 – Scoop out avocados and dice the flesh.

Step 2 – In a bowl, combine avocado, cherry tomatoes, mozzarella, and basil. Drizzle with olive oil, balsamic glaze, and season with salt and pepper.

Step 3 –  Gently toss and stuff the avocado shells with the filling to serve.

As we immerse ourselves in National Nutrition Month, there’s no better time to spotlight the unsung hero of the produce aisle—the tomato.

Bursting with both flavour and nutrition, tomatoes stand tall as a dietary dynamo, offering health benefits that go beyond their delightful taste. We’re going to explore three key nutritional aspects that make tomatoes a stellar addition to your plate this National Nutrition Month:

  1. Vibrant Source of Antioxidants

Packed with compounds like lycopene, vitamin C, and beta-carotene, tomatoes act as formidable scavengers of free radicals in the body. Lycopene, in particular, has been linked to a reduced risk of chronic diseases and plays a role in promoting skin health. Embrace the vibrant colours of tomatoes to infuse your diet with a spectrum of antioxidants, providing a protective shield for your cells.

  1. Heart-Healthy Emissaries

Celebrate National Nutrition Month by indulging in tomatoes to nurture your heart. The potassium content in tomatoes supports cardiovascular health by helping regulate blood pressure. Additionally, the fibre and cholesterol-lowering compounds in tomatoes contribute to a heart-friendly diet. Whether enjoyed fresh in salads, as a luscious pasta sauce, or in the form of a hearty tomato soup, these crimson delights contribute to a nourished and resilient cardiovascular system.

  1. A Bounty of Vitamins and Minerals

Tomatoes aren’t just a flavour booster; they’re a treasure trove of essential vitamins and minerals. Vitamin A, vital for vision and skin health, and vitamin K, essential for blood clotting, are present in tomatoes. The B-vitamins, including folate and niacin, support energy metabolism and contribute to overall well-being. Incorporate tomatoes into diverse dishes to unlock their nutritional richness and infuse your meals with a spectrum of vital nutrients.

This National Nutrition Month, let tomatoes take centre stage on your plate. As you relish the taste, savour the fact that each juicy bite contributes not just to the symphony of flavours but also to your journey toward optimal health and well-being!

Are you looking for a tasty treat that’s as mouth watering as it is healthy? These Tomato and Spinach Stuffed Mushrooms are the perfect combination of a fulfilling yet healthy meal!

Ingredients:

  • 16 large mushrooms, cleaned and stems removed
  • 1 cup cherry tomatoes, diced
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Method:

Step 1 – Preheat the oven to 190°C.

Step 2 – In a pan, sauté garlic in olive oil, add spinach until wilted, then mix in tomatoes and feta.

Step 3 – Season with salt and pepper. Stuff mushrooms with the mixture and bake for 15-20 minutes.

Step 4 – Serve and enjoy!

If you’re looking for a quick and easy yet delicious dish to lighten up your winter nights, look no further! These Baked Caprese Zucchini Boats are the perfect meal to serve this winter.

Ingredients:

  • 4 large zucchini, halved
  • 2 cups cherry tomatoes, halved
  • 1 cup fresh mozzarella, diced
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons balsamic glaze
  • Olive oil
  • Salt and pepper to taste

Method:

Step 1 – Scoop out the centre of each zucchini half.

Step 2 – In a bowl, mix cherry tomatoes, mozzarella, basil, olive oil, salt, and pepper.

Step 3 – Stuff the zucchini halves with the mixture. Drizzle with balsamic glaze.

Step 4 – Bake in a preheated oven at 190°C for 20-25 minutes or until zucchini is tender.

Step 5 – Serve and Enjoy!

Happy National Pizza Day from R&L Holt!

What better way to mark this national day than with everyone’s favourite, a classic cheese and tomato pizza that’s as easy to make as it is delicious?

Ingredients

For the Pizza Dough:

  • 2 1/4 teaspoons (1 packet) active dry yeast
  • 1 teaspoon sugar
  • 1 cup warm water (43°C)
  • 3 cups all-purpose flour
  • 1 teaspoon salt
  • 2 tablespoons olive oil

For the Pizza Sauce:

  • 1 can (14 oz) crushed tomatoes
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • 1 tablespoon olive oil

For Toppings:

  • Fresh mozzarella, sliced
  • Fresh tomatoes, sliced
  • Fresh basil leaves
  • Grated Parmesan cheese
  • Olive oil (for drizzling)

Method:

Step 1 – Prepare the Pizza Dough:

  1. In a small bowl, combine warm water, sugar, and yeast. Let it sit for about 5 minutes until it becomes frothy.
  2. In a large mixing bowl, combine flour and salt. Make a well in the centre and pour in the yeast mixture and olive oil. Mix until it forms a dough.
  3. Knead the dough on a floured surface for about 5-7 minutes until it becomes smooth and elastic.
  4. Place the dough in a lightly oiled bowl, cover with a damp cloth, and let it rise in a warm place for about 1-1.5 hours, or until it has doubled in size.

Step 2 – Prepare the Pizza Sauce:

  1. In a saucepan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant.
  2. Add crushed tomatoes, dried oregano, dried basil, salt, and pepper. Simmer for 15-20 minutes, stirring occasionally.

Step 3 – Preheat the Oven:

Preheat your oven to the highest temperature it can go, typically around 245°C or higher.

Step 4 – Roll out the Dough:

On a floured surface, roll out the pizza dough to your desired thickness.

Step 5 – Assemble the Pizza:

  1. Transfer the rolled-out dough to a pizza stone or a baking sheet.
  2. Spread the prepared pizza sauce evenly over the dough.
  3. Place slices of fresh mozzarella and fresh tomato on top.
  4. Add fresh basil leaves and sprinkle grated Parmesan cheese over the pizza.

Step 6 – Bake:

Bake the pizza in the preheated oven for 12-15 minutes, or until the crust is golden and the cheese is bubbly and slightly browned.

Step 7 – Finish and Serve:

Drizzle the finished pizza with a bit of olive oil, slice, and serve hot. Enjoy the simplicity and deliciousness of a classic tomato pizza!