While you consider sun-dried tomatoes as greater than only a specialty ingredient, there’s no finish to the methods you should utilize them within the kitchen. Right here’s every little thing it is advisable know in regards to the scrumptious dried items, together with how they’re made, rehydrate them, and maximize the facility of their umami-rich, flavor-boosting properties in your favourite recipes.

Solar-dried tomatoes are precisely what they sound like: tomatoes which have been dried within the solar or dehydrated in sun-like warmth to protect them. As they dry, the tomatoes darken and shrivel into flat, wrinkled rounds with a pliable texture much like dried fruit.

However not like dried fruit, sun-dried tomatoes will not be meant to be eaten plain. The feel is a bit of too chewy, a bit of too bland, although the drying course of concentrates the tomatoes’ pure umami qualities. As soon as they’re rehydrated and/or marinated, their wealthy, complicated flavors are launched and their agency flesh plumps up and turns into a bit of extra tender, revealing their true potential.

Though you’ll generally discover oil-packed sun-dried tomatoes on the retailer, Forks Over Knives recommends choosing dry-packed varieties, to keep away from including pointless fats to your dishes. Pouches of dry-packed sun-dried tomatoes may be discovered alongside dried fruits, on shows within the produce part, and in bulk bins at supermarkets. They’re generally stocked beside jars of oil-packed sun-dried tomatoes within the canned items or pasta aisles, as properly.

Examine for freshness: Give pouches a fast twist and shake to ensure the tomatoes inside nonetheless really feel pliable. If shopping for from a bulk bin, use the tongs to bend a tomato to ensure it isn’t too onerous or dry.

Sulfites: In case you are delicate to sulfites, a preservative generally used to protect tomatoes’ coloration, verify the label to ensure the model is sulfite-free.

Drying tomatoes within the sizzling summer time solar has been a meals preservation approach since historic occasions. Native Individuals sun-dried tomatoes together with berries and corn.

After tomatoes made their solution to Europe and have become a staple in Italy, Italians would dry tomatoes on the tile roofs of their houses. These days, most sun-dried tomatoes are made in amenities that begin the drying course of in a dehydrator and end it on massive wooden trays within the solar. (You possibly can see the method right here in a video from The Produce Nerd.)

Some producers dry the tomatoes by dehydrator alone and/or deal with the tomatoes with sulfites akin to sulfur dioxide to maintain them a brilliant, vibrant pink and enhance storage life. Along with triggering sensitivities for some individuals, these processes may also impression the flavour and texture of the tomatoes. To not fear, although: If the sun-dried tomatoes you purchase appear a bit of blah, simply strive one other model till you discover one you want.

In case you’re utilizing sun-dried tomatoes in a brothy dish like a soup, stew, or pasta sauce, chances are you’ll not must rehydrate solar–dried tomatoes; the recent liquid within the recipe ought to do the trick. However for different makes use of, rehydrating is the key to unlocking the tangy-sweet, ultra-tomato-ey wonderfulness of sun-dried tomatoes. And rehydrating them proper is the key to reworking them from skinny, chewy disks into plump, tender morsels. Right here’s do it within the microwave or on the range.

1. Place the sun-dried tomatoes in a microwave-safe bowl. Add twice the quantity of water or low-sodium vegetable broth (for instance, use 2 cups liquid for 1 cup tomatoes). Cowl and microwave on excessive energy for two minutes.

2. Go away to plump within the water for 5 minutes, then drain and pat dry.

1. Place the sun-dried tomatoes in a small saucepan. Add twice as a lot water or low-sodium vegetable broth (for instance, use 2 cups liquid for 1 cup tomatoes).

2. Activate warmth and produce simply to a simmer, then take away from the warmth and allow them to plump for 5 minutes. Drain and pat dry.

Retailer unopened packages of dry-pack sun-dried tomatoes in a cool, darkish, dry place. After opening, verify the product label for storage directions. Some manufacturers advocate refrigerating after opening; others don’t. In case you see no point out of refrigeration, maintain sun-dried tomatoes of their packaging or switch to a tight-sealing container, and retailer in a cool, darkish, dry place.

Except you reside in a local weather with sizzling summers, low humidity, and few tomato-loving bugs, your finest wager for sun-drying tomatoes at house is within the kitchen. Right here’s make your individual within the oven, meals dehydrator, or air fryer.

1. Wash and halve ripe, peak-season tomatoes lengthwise, then squeeze out a lot of the juice and seeds from the facilities. (You possibly can add the juice to different recipes, or simply to drink it!)

2. Place the tomatoes, reduce sides up, on a parchment-lined baking sheet, on dehydrator trays, or in an air-fryer basket.

3. Sprinkle the tomatoes with a bit of sea salt. (This step is elective, however the salt helps draw the moisture from the tomatoes in order that they dry extra evenly.)

4. Set the oven or air fryer to 240˚F; if utilizing a dehydrator, set the thermostat to 160˚F. Go away the tomatoes to dry within the oven for 4 to six hours, within the air fryer for 60 to 90 minutes, or within the dehydrator for 8 to 10 hours, till they’re dry and agency however nonetheless pliable. The tomatoes could take extra time if they’re particularly massive or juicy.

5. Permit the tomatoes to chill, then gently loosen them from the pan or tray and switch them to an hermetic container. Retailer within the fridge for a number of weeks or within the freezer for a number of months. (As a result of moisture ranges can range when drying tomatoes at house, it’s finest to refrigerate or freeze them to keep away from molding and spoilage.)

Obtained a salad dressing that tastes so-so? A dip that’s a tiny bit drab? A soup or stew that wants an additional one thing? Or possibly you simply wish to jazz up a throw-together weeknight meal so it tastes a bit of particular. Solar-dried tomatoes to the rescue! Right here’s use the little taste bombs to reinforce all kinds of savory recipes.

Sauces: Mix 1 or 2 rehydrated sun-dried tomatoes right into a sauce or salad dressing to spherical out flavors.

Dips and spreads: Stir 1 to 2 Tbsp. (or extra) finely chopped rehydrated sun-dried tomatoes right into a dip or unfold for added texture. Or mix them in with the opposite components for heightened taste.

Soups and stews: Simmer ¼ to ½ cup diced dry-pack sun-dried tomatoes with the opposite components in a soup or stew for a young, chewy component that brightens up the entire recipe.

Freestyle umami add-ins: Toss pasta, veggies, beans, grains, and salad greens with ¼ cup diced or julienned rehydrated sun-dried tomatoes for a tangy-sweet counterpoint. Add them to casserole bases, as properly, or simply sprinkle them excessive like a garnish.

Put all of the candy, sun-drenched taste of sun-dried tomatoes entrance and middle in your desk with these top-rated recipes.

A wholesome plant-based weight loss program could also be an efficient instrument for combating obstructive sleep apnea, considerably reducing the danger of the dysfunction and relieving signs for many who have already got it, new analysis suggests.

In a research revealed final week in ERJ Open Analysis, researchers analyzed information from greater than 14,000 folks to judge whether or not the quantity of plant-based meals versus animal-based meals in a single’s weight loss program might affect the danger of creating obstructive sleep apnea (OSA), a dysfunction by which the higher airway turns into partially or fully blocked throughout sleep. Left untreated, OSA may cause power sleep deprivation and lift the danger of coronary heart illness, irregular coronary heart rhythms, Kind 2 diabetes, and different circumstances.

For the research, researchers used information from the Nationwide Well being and Vitamin Survey (NHANES), a long-term venture that collects weight loss program and well being info from contributors on an ongoing foundation.

The researchers scored every participant’s weight loss program primarily based on their reported consumption of “wholesome” plant-based meals, “unhealthy” plant-based meals, and animal-based meals. To isolate the influence of weight loss program high quality, the evaluation adjusted for elements comparable to age, calorie consumption, tobacco and alcohol use, and the presence of heart problems, most cancers, and diabetes.

The research discovered that contributors who ate extra “wholesome” plant-based meals and extra plant-based meals usually have been 17% and 19% much less prone to develop sleep apnea, respectively, in contrast with contributors who ate fewer of those meals. The largest distinction was seen amongst male contributors: Males whose diets have been essentially the most plant-based have been 29% much less prone to develop sleep apnea than those that ate the least plant-based.

Whereas plant-based diets general have been related to decreased sleep-apnea dangers, contributors who reported consuming the very best quantities of unhealthy plant-based meals noticed a 22% enhance in danger.

In contemplating what would possibly clarify these traits, the research authors level out that low-fat, high-fiber plant-based diets have been linked to decrease charges of weight problems and irritation. Extra physique weight can enhance strain on higher airways, and weight problems is a first-rate danger issue for obstructive sleep apnea. It’s estimated that 70% of individuals identified with the situation are overweight, and that 40% of overweight folks have sleep apnea.

Requested why the “wholesome” plant-based weight loss program appeared to confer barely much less profit than the overall plant-based weight loss program, research writer Yohannes Adama Melaku, Ph.D., stated the modest distinction is likely to be attributed to a number of elements. “It is attainable that the broader number of meals in a common [plant-based diet] provides a wider vary of vitamins and phytochemicals, which can contribute to this impact,” stated Melaku. “Moreover, the best way ‘wholesome’ is outlined within the hDPI [healthy plant-based diet index] would possibly exclude sure plant meals which have useful properties for lowering sleep apnea danger.” (Notably, all the plant-based meals deemed “unhealthy” have been ultraprocessed meals aside from one: potatoes. Due to their starch content material, the hPDI lumps potatoes in with refined grains—however current analysis is difficult that designation.)

The research provides to a rising physique of proof {that a} wholesome plant-based weight loss program could not solely scale back the danger of creating sleep apnea but additionally assist relieve signs in those that have already got the dysfunction.

In a small interventional research revealed final yr, 14 sufferers with OSA switched from a normal American weight loss program to a whole-food, plant-based weight loss program for 3 weeks; on the finish of the research, contributors reported reductions in sleepiness that have been akin to these seen with using stimulant medicines generally prescribed for OSA. The research authors speculated that this can be as a result of WFPB diets are very low in saturated fats, which is ample in the usual American weight loss program and has been related to daytime sleepiness.

A 2021 research of greater than 9,000 contributors discovered that individuals who reported consuming fruit at the least as soon as a day have been 26% much less prone to undergo from OSA than those that reported consuming fruit simply 3 times per week or much less. This was after adjusting for physique mass index and different confounding variables. A assessment revealed earlier this month checked out out there analysis on plant-rich diets and sleep and concluded that “plant-rich diets, characterised by their excessive fiber content material, melatonin precursors, isoflavones and optimistic results on the intestine microbiome, maintain promise in enhancing sleep high quality and addressing sleep-related issues, together with OSA and obesity-associated sleep disturbances.”

It’s estimated that 30 million People have OSA, however solely 6 million have been formally identified. Folks affected by OSA usually get up a number of occasions each hour all through the night time, however they’re roused so briefly that they typically haven’t any recollection of it afterward. Loud night breathing and daytime sleepiness are hallmarks of the dysfunction, although some folks will expertise no noticeable signs. OSA is most frequently identified by way of polysomnography (sleep research).

To be taught extra a couple of whole-food, plant-based weight loss program, go to our Plant-Primarily based Primer. For meal-planning help, take a look at Forks Meal Planner, FOK’s straightforward weekly meal-planning instrument to maintain you on a wholesome plant-based path.

I grew up consuming an omnivorous weight loss plan with a whole lot of dairy merchandise. I drank just a few glasses of milk a day, “for robust bones.” I additionally recurrently ate rooster, fish, and somewhat little bit of pink meat. I continued consuming that method after I left the household home to reside alone. Later, after I bought pregnant with my son, I made positive so as to add a lot of vegetables and fruit to my weight loss plan, however I saved consuming loads of meat and dairy, too.

In 2005, just a few weeks after giving start to my son, I used to be recognized with ulcerative colitis, a type of inflammatory bowel illness (IBD). It was a difficult time, turning into a brand new mom and affected by painful signs. I used to be exhausted.

I’m a radiation oncologist, and sufferers usually ask me what life-style modifications they will make to enhance most cancers outcomes and high quality of life. 4 years in the past, on a quest to seek out solutions for them, I used to be researching complementary therapies and got here throughout The China Examine, by T. Colin Campbell, Ph.D. After that, I learn articles and listened to podcasts about plant-based diets. I couldn’t imagine all of the proof connecting plant-based diet with higher high quality of life, higher most cancers outcomes, and decreased danger of a number of illnesses. I used to be bought: I switched my weight loss plan in a single day and satisfied my husband to affix me. I additionally enrolled within the plant-based diet certificates program via eCornell.

It’s been 4 years since my plant-based awakening. I’ve by no means appeared again—truthfully, the toughest a part of this life-style change has been to forgive myself for not doing it sooner. Since altering my weight loss plan, I’ve not suffered a big recurrence of ulcerative colitis; I’m utterly asymptomatic. I’m wondering typically if I may be cured. My pores and skin is healthier, too. I used to endure from rosacea, however I’ve had no episodes since altering my weight loss plan. I’m very lively bodily: I run, cycle, spin, do yoga, stroll, and hike. I really feel so energized.

My husband has caught with this life-style and is feeling good, as effectively. We eat in a single day oats each morning. I like to make bowls with candy potatoes, tofu, and spicy peanut sauce. He makes an excellent vegan chili that we serve with avocados—scrumptious! We take pleasure in snacking on baked kale chips; crispy chickpeas; and hummus with carrots and celery. I like apples, too. I don’t miss any of the meals I used to eat.

At first, I discovered it arduous to have to elucidate our weight loss plan to our prolonged household, and going out to eat was a problem. We now have now discovered many eating places with glorious choices, and our household is extra open and understanding. Our niece even adopted a plant-based weight loss plan after spending just a few weeks with us!

On prime of reworking my well being, this life-style has utterly modified my method with sufferers. I talk about diet with every of them and encourage them to introduce extra crops into their diets and, ideally, to undertake a very plant-based weight loss plan. I discover they’re extra receptive than you may count on.

I’m so glad about my choice to go plant-based. I really feel superb.

Able to get began? Try Forks Meal Planner, FOK’s simple weekly meal-planning software to maintain you on a wholesome plant-based path. To be taught extra a couple of whole-food, plant-based weight loss plan, go to our Plant-Based mostly Primer.