Healthy Recipes:Turn Ripe Tomatoes into Bruschetta

By Dana Jacobi 
for the American Institute for Cancer Research

With the crop reaching its height, it is time for my annual paean to sun-warmed, vine-ripened, local tomatoes. These beauties are delicious sliced with a little salt and olive oil. However, if you want to add a little variety without too much fuss, one of my favorite ways is to chop up a few tomatoes and season them to spoon on top of bruschetta.

What exactly is bruschetta? The name comes from abbrustolito, Italian for toasted. In its most fundamental form, bruschetta is a slice of grilled bread rubbed with garlic and drizzled with olive oil. In Tuscany, this basic bruschetta has its own name, fettunta, which translates as oiled slice.

We use the words bruschetta and crostini interchangeably but Italians know there are particular differences. Bruschetta is a grilled slice of crusty, rustic bread. Originally a way to use up stale bread, it may be so hard before grilling that it requires moistening with water. This allows the bread to absorb any juices when a topping is added.

Crostini are not necessarily grilled. They may be toasted or pan-fried. Some Italians specify that crostini should be made using white bread and bruschetta a coarser loaf, perhaps even sourdough. Toppings for crostini are more refined or complex, like sautéed chicken livers or Swiss chard sautéed with garlic and topped with pungent pecorino cheese.

Although you can buy a tomato topping to make bruschetta, skip the premium price and chop your own tomatoes and garlic and add fresh basil and oil. I like including balsamic vinegar, too. Mix in canned tuna and parsley and heap generously onto a slice of whole-grain Italian bread to make a little meal on a portable plate. Finding whole-wheat Italian bread is worth the effort. It is more nutritious and its texture holds the tomato juices better, making a more succulent bruschetta.

Summer Tomato Bruschetta

Place tomatoes in colander set over bowl. Add salt and mix to distribute it evenly. Let tomatoes drain for 10 minutes. Pressing gently with your hands, extract most of remaining moisture. Turn drained tomatoes into mixing bowl; there should be about 2 cups.

Finely chop 2 garlic cloves. Peel and halve remaining clove and set aside.

Meanwhile, heat oil in small skillet over medium-high heat. Add onions and chopped garlic and sauté until onion is pale gold and garlic just starts to color, 4 minutes. Add onions and garlic to drained tomatoes. Mix the vinegar and parsley into tomatoes. If tomatoes are not fully ripe or taste acid, add sugar. If using, mix in tuna. Season tomato mixture to taste with pepper.

Toast or grill bread. Rub one side of warm bread with cut side of remaining garlic clove.

Just before serving, mix basil into tomatoes. Packing tomato mixture into tablespoon measure, mound it on bread, using 2 tablespoons for each bruschetta.

Makes 4 light meal servings as, 8 antipasto servings

Per one antipasto serving with tuna: 85 calories, 2 g total fat, 12 g carbohydrate,
5 g protein, 2 g dietary fiber, 220 mg sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $87 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.