Sun-Drenched Tomato & Olive Oil Dip

This recipe, aptly named the "Sun-Drenched Tomato & Olive Oil Dip," is a modified version of the very popular Middle Eastern dish, Dagga. Traditionally, raw tomatoes are used in Dagga, but in this variation, I’ve cooked the tomatoes to enhance lycopene absorption. The recipe works beautifully as a side dish or a dip for bread, with a consistency similar to salsa. Beyond its deliciousness, this dish is packed with numerous health benefits, making it not just a treat for the taste buds but also a boost for overall well-being.

Tomatoes take center stage in this dish as they are a powerhouse of nutrients. Rich in lycopene, an antioxidant known for its ability to combat oxidative stress, tomatoes play a key role in promoting heart health and potentially lowering the risk of certain cancers. Cooking tomatoes, as done in this recipe, dramatically enhances the bioavailability of lycopene, making this dip not only flavorful but also exceptionally beneficial for your health. Moreover, tomatoes provide essential vitamins, including vitamin C and potassium, which support the immune system and help maintain a healthy balance of electrolytes.

Olive oil is another star of the recipe, boasting a wealth of heart-healthy benefits. Its monounsaturated fats help reduce LDL (bad cholesterol) while boosting HDL (good cholesterol), promoting cardiovascular health. Olive oil is also rich in polyphenols, potent anti-inflammatory compounds that may help reduce the risk of chronic diseases. By blending tomatoes with olive oil, this recipe exemplifies beautifully the synergy of nutrients, where the combination of ingredients enhances their health benefits.

While tomatoes and olive oil are the heroes of the dish, dill, garlic, and lemon add layers of flavor and nutrition. Dill contributes digestive and anti-inflammatory properties, garlic is packed with allicin for immune and heart health, and lemon juice offers a refreshing tang along with vitamin C for immunity and iron absorption. Together, they round out the recipe with subtle yet impactful benefits.

Versatility and Adjustments

It’s worth noting that the flavor of this dip is quite bold, mainly due to the inclusion of dill leaves. If dill is not among your favorite herbs, feel free to substitute it with parsley or cilantro for a milder taste while still preserving the dish's delightful character and nutritional benefits.

This modified version of the traditional Dagga recipe enhances its health benefits by incorporating cooked tomatoes, which maximizes lycopene absorption, and combining it with olive oil for optimal synergy. The addition of garlic, dill, and serrano peppers further enhances its nutritional profile, offering benefits for heart health, immunity, metabolism, and digestion. This dish is not only flavorful and easy to prepare but also serves as a powerful health-promoting addition to any diet. Give it a try!

Caution

1. Olive oil, although healthy, is calorie-dense, so portion control is crucial for those monitoring their calorie intake.

   
   

Serves - 4

Cooking time - 10 mins

Preparation time - 15 mins

Total time - 25 mins

Ingredients

Tomatoes – 3  ripe (chopped)

Serrano pepper – 2 (

Lemon juice – 1 Tbsp

Olive oil –1 ½ Tbsp

Garlic – 2 big cloves

Dill leaves – 1 cup ( chopped)

Salt – to taste

Directions

1. In a pan, add about one teaspoon of oil. Add the chopped tomatoes and let them cook for 8 minutes. Then, add salt and cook for an additional 2 minutes. Turn off the stove and let the mixture cool for 15 minutes.

2. In a mortar and pestle, add chopped chilies and garlic. Crush them together, then add the chopped dill leaves and crush them as well.

3. Once the sautéed tomatoes have cooled, mix in the crushed dill, garlic, and chili mixture. Add the remaining olive oil and lemon juice. Stir thoroughly and adjust the seasoning to taste.

4. Enjoy it as a dip or side.

References

1. Tomato Sauce Enriched with Olive Oil Exerts Greater Effects on Cardiovascular Disease Risk Factors than Raw Tomato and Tomato Sauce: A Randomized Trial - PMC

2. Nutraceutical potentials of synergic foods: a systematic review | Journal of Ethnic Foods | Full Text

3. Consumption of tomato products with olive oil but not sunflower oil increases the antioxidant activity of plasma - PubMed.

4. Bioactive Compounds of Cooked Tomato Sauce Modulate Oxidative Stress and Arachidonic Acid Cascade Induced by Oxidized LDL in Macrophage Cultures - PMC

5. Increases in plasma lycopene concentration after consumption of tomatoes cooked with olive oil - PubMed