Stuffed Eggplant

Stuffed Eggplant
Prep Time
65 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp olive oil
  • 1 large red onion, halved, then sliced
  • 2 garlic cloves, minced
  • 1 large red bell pepper, seeded and chopped
  • 1 large zucchini, sliced
  • Salt and freshly ground black pepper
  • 2 cups canned chopped tomatoes
  • 1 large eggplant
  • 2 Tbsp rolled oats
  • 3 tsp grated Parmesan
Directions
  1. Preheat oven to 400°.
  2. Pour oil into a saucepan set over medium heat. Sauté onion, garlic, bell pepper, and zucchini with a good pinch of salt, for about eight minutes, until they all begin to soften.
  3. Add tomatoes and simmer for 15 to 20 minutes, until tomatoes have reduced right down and you have a thick ratatouille. Season further, if desired.
  4. Cut eggplant in half. Scoop out flesh from each half, leaving a rim of about [q:1/4] inch of flesh. Lay eggplant halves face down on a baking sheet and pour in a little water. Bake for about 12 minutes, until they start to soften. Turn over and bake for another five minutes.
  5. Mix oats and Parmesan together and season to taste. Spoon ratatouille mixture into eggplant halves, pressing it down firmly. Divide Parmesan topping between them. Return to oven for another 12 minutes.
Nutrition Info
380 Calories, 15 g Protein, 64 g Carbohydrates, 27 g Fiber, 12 g Total fat (3 g sat), 974 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6,  C, K, Phosphorus, Potassium, [nutrition:4] Magnesium, [nutrition:3] Vitamin A, B2 (riboflavin), B3 (niacin), E, [nutrition:2] Calcium, Iron, [nutrition:1] Zinc

Amaranth Salad

Amaranth Salad
with Sun-Dried Tomatoes, Zucchini and Fresh Mint
Prep Time
40 minutes
Number of Servings
Serves 4
Ingredients

Dressing

  • Juice of 1 lemon
  • 2 Tbsp balsamic vinegar
  • 3 Tbsp extra-virgin olive oil

Salad

  • 8 oz green lentils
  • [q:2/3] cups amaranth
  • 1 medium zucchini
  • [q:1/3] cups oil-packed sun-dried tomatoes, drained and chopped
  •  Salt and freshly ground black pepper
  • [q:1/4] cups chopped fresh mint leaves
Directions
  1. Whisk together all dressing ingredients in a small bowl. Set aside.
  2. Place lentils in a medium pot with a lid. Cover lentils with cold water until they’re covered by 1 inch. Bring to a boil. Reduce heat to medium and cook lentils, partially covered with lid on, for 20 minutes, or until tender. Drain lentils, if needed, and set them aside in a large bowl.
  3. Add amaranth to a small dry pan set over medium heat. Shaking pan occasionally, toast amaranth for about 5 minutes, until grains turn golden and begin to pop. Pour 1 cup water over popping grains and bring mixture to a boil. Reduce heat to medium-low and cook grains for 6 minutes, or until tender. Drain amaranth in a fine-mesh strainer and add to lentils.
  4. Grate zucchini using the large holes on a hand-held grater. Add zucchini and tomatoes to lentil-amaranth mixture. Stir in dressing.
  5. Season to taste with salt and pepper. Garnish with fresh mint leaves.
Nutrition Info
451 Calories, 20 g Protein, 64 g Carbohydrates, 10 g Fiber, 15 g Total fat (2 g sat), 328 mg Sodium, [nutrition:5] Vitamin C, Phosphorus, [nutrition:4] Iron, [nutrition:3] Vitamin B1 (thiamine), Vitamin B6, Magnesium, [nutrition:2] Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Vitamin K, Calcium

Italian Tuna and White Bean Salad

Italian Tuna and White Bean Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 4 cup mixed salad greens
  • 1 (15 oz) can white cannellini beans, drained and rinsed
  • 1 can solid white tuna, drained and flaked with a fork
  • [q:1/2] cup pitted Kalamata olives
  • [q:1/4] of a small red onion, thinly sliced
  • 1 small tomato, diced
  • Tuscan Vinaigrette
  • Lemon wedges
Directions
  1. In a large salad bowl, toss greens with beans, tuna, olives, onion, and tomato. Set aside.
  2. Make Tuscan Vinaigrette. Drizzle desired amount of vinaigrette over salad. Toss again.
  3. Serve immediately with a few lemon wedges.
Nutrition Info
398 Calories, 13 g Protein, 10 mg Cholesterol, 24 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 29 g Total fat (4 g sat), 356 mg Sodium, [nut:4] Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Folate, Iron, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Magnesium, Potassium, Zinc

Zucchini Quesadilla with Spicy Salsa Roja

Zucchini Quesadilla with Spicy Salsa Roja
Prep Time
45 minutes
Number of Servings
Serves 2
Ingredients
  • 1 lb tomatoes, cored and quartered
  • 1 small onion, peeled and quartered
  • 4 garlic cloves
  • [q:1/4] cup canola oil, divided
  • 6 dried chilies de árbol, stemmed
  • 1 chipotle chili in adobo
  • 2 Tbsp apple cider vinegar
  • 1 tsp sugar
  • Kosher salt
  • 2 (10-inch) flour tortillas
  • [q:1/2] cup shredded Monterey Jack cheese
  • 2 small zucchinis, thinly sliced crosswise
  • Chopped cilantro and thinly sliced Fresno chilies, for garnish*
Directions
  1. Preheat broiler. On a rimmed baking sheet, toss tomatoes, onion, and garlic with 2 tablespoons of the oil. Broil 6 inches from the heat for 20 minutes, until tomatoes and onion are softened and nicely charred.
  2. In a small skillet, toast árbol chilies over moderately low heat, stirring, until lightly charred, 3 minutes. Transfer to a blender. Add broiled tomatoes, onion, and garlic along with the chipotle chili, vinegar, and sugar. Puree until smooth. Transfer salsa roja to a bowl and season with salt.
  3. In a large cast-iron skillet, heat 1 tablespoon of the oil. Place 1 tortilla in the skillet and scatter cheese and zucchini evenly on top. Drizzle with some salsa roja and top with second tortilla. Cook over moderately high heat until crisp on bottom, 3 minutes. Flip quesadilla, add remaining 1 tablespoon of oil and cook until cheese is melted, 2 minutes.
  4. Slice quesadilla into wedges and transfer to a plate. Garnish with cilantro and Fresno chilies and serve with remaining salsa roja.
Nutrition Info
643 Calories, 18 g Protein, 29 mg Cholesterol, 53 g Carbohydrates, 19 g Total sugars (2 g Added sugars), 8 g Fiber, 42 g Total fat (9 g sat), 1,572 mg Sodium, [nut:5] Vitamin B6, Vitamin C, Vitamin K, Folate, Phosphorus, [nut:4] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, [nut:3] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Potassium, [nut:2] Iron, Magnesium, Zinc, [nut:1] Vitamin B12

Gluten-Free Grilled Pizza with Fresh Tomatoes and Basil

Gluten-Free Grilled Pizza with Fresh Tomatoes and Basil
Prep Time
25 minutes prep time + 1/2 hour crust rise time
Number of Servings
makes a 9-inch pie (serves 3)
Ingredients
  • [q:1/2] cup warm water
  • [q:1 1/4] tsp active dry yeast
  • 1 tsp unrefined cane sugar
  • [q:1/2] cup sorghum flour
  • [q:1/2] cup almond flour
  • [q:1/8] cup potato starch
  • 1 tsp xanthan gum
  • [q:1/4] tsp salt
  • 1 Tbsp olive oil, plus additional for oiling hands and crust
  • [q:1/2] tsp apple cider vinegar
  • [q:1/2] cup pizza sauce
  • 1 cup shredded mozzarella cheese
  • 2 medium-size tomatoes, sliced [q:1/4] inch thick
  • [q:1/4] cup thinly sliced fresh basil leaves
Directions
  1. Add water to a small bowl. Stir in yeast and sugar. Set aside for 5 minutes.
  2. Using a whisk, mix sorghum flour, almond flour, potato starch, xanthan gum, and salt in a large bowl.
  3. Add 1 tablespoon of the oil and the vinegar to yeast mixture. Using an electric hand mixer, slowly add yeast mixture to flour mixture. Mix for 5 minutes. Dough will be sticky.
  4. Oil a 10 by 10 inch piece of unbleached parchment paper. Place parchment paper on a baking sheet. Scrape dough from bowl onto parchment paper.
  5. Oil your hands well with oil. Using oiled hands, shape dough into an 8-inch circle. Prick dough a few times with a fork. Set dough aside to rise, uncovered, in a warm, draft-free area for 30 minutes. (Dough will expand to approximately 9 inches in diameter.)
  6. Heat grill to Medium. Have pizza sauce, shredded mozzarella, sliced tomatoes, and basil ready near grill.
  7. Carefully brush top of crust with 1 teaspoon of the oil. Take parchment paper with pizza crust still attached to it, and flip it onto grill so oiled side of pizza is face down on grill and parchment paper side is face up. Using a pair of metal tongs, slowly peel parchment paper away from crust. Discard parchment paper.
  8. When underside of crust begins to blister and brown, flip it. (This can take anywhere from 5 to 10 minutes, depending on type of grill.)
  9. Quickly spread tomato sauce over crust. Top with cheese and tomatoes. Grill pizza for about 5 minutes, until cheese is melted and crust is cooked through.
  10. Using a grill spatula, carefully slide pizza off grill and onto a serving platter. Garnish with basil, cut into slices, and serve.
Nutrition Info
408 Calories, 16 g Protein, 37 g Carbohydrates, 4 g Fiber, 23 g Total fat (6 g sat), 511 mg Sodium, [nutrition:4] Phosphorus, [nutrition:2] Vitamin C, K, Calcium, [nutrition:1] Vitamin A, B12, Potassium, Zinc

Chicken Mole

Chicken Mole
Prep Time
50 minutes
Number of Servings
6
Ingredients
  • [q:1/4] cup pumpkin seeds
  • [q:1/4] cup almonds
  • 2 Tbsp oil
  • 1 small onion, chopped
  • 3 cloves garlic, chopped
  • 2 plum tomatoes, chopped
  • 1 Tbsp chili powder
  • 1 tsp ground cinnamon
  • [q:1/2] tsp ground coriander
  • [q:1/2] tsp anise seeds or ground anise*
  • [q:1/4] tsp ground cloves
  • [q:1/4] cup raisins
  • 2 Tbsp molasses
  • 2 Tbsp lime juice
  • 2 (6 inch) soft gluten-free corn tortillas, torn into pieces
  • [q:1 1/2] cups low-sodium chicken broth
  • 2 oz dark chocolate, broken into pieces
  • Salt and freshly ground black pepper
  • [q:1 1/2] lbs skinless, boneless chicken breast, cooked and shredded
Directions
  1. Toast pumpkin seeds and almonds in a dry skillet, tossing over medium heat until golden, about 5 minutes. Transfer to a high-speed blender.
  2. Heat oil in a sauté pan set over medium heat.
  3. Add onion and garlic and sauté for 5 minutes, stirring frequently. Add tomatoes, along with chili powder, cinnamon, coriander, anise seeds, and ground cloves, and sauté with onion-garlic mixture for 2 minutes. Transfer mixture to blender.
  4. Soak raisins in boiling water to soften for 10 minutes. Drain raisins. Add drained raisins, molasses, lime juice, torn tortillas, and broth to blender. Blend until smooth.
  5. Transfer blended sauce back to sauté pan set over medium-low heat. Add chocolate and simmer over low heat, stirring frequently, until chocolate melts and sauce reduces, about 20 minutes.
  6. Season to taste with salt and pepper. Add cooked and shredded chicken to sauce and warm through over low heat. Serve over brown rice. 
Nutrition Info
347 Calories, 31 g Protein, 26 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat, 6 g mono, 2 g poly), 176 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, [nutrition:4] Phosphorus, Selenium, [nutrition:2] Vitamin B12, Copper, Magnesium, Manganese, Pantothenic acid, Zinc, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Vitamin C, E, Biotin, Iron, Potassium

Vegetable-Minestrone Soup

Vegetable-Minestrone Soup
Prep Time
40 minutes
Number of Servings
6
Ingredients
  • 1 cup dried gluten-free pasta
  • 2 Tbsp olive oil
  • 3 cloves garlic, chopped
  • 5 cups chopped mixed vegetables (your choice of celery, onions, carrots, red bell peppers, spinach)
  • 1 (14.5 oz) can diced tomatoes
  • 4 cups low-sodium vegetable broth
  • Salt and freshly ground black pepper
Directions
  1. Cook pasta according to package directions. Drain and set aside.
  2. Heat oil in a large soup pot over medium heat. Add garlic and sauté for 2 minutes.
  3. Add vegetables and sauté for 10 minutes, stirring frequently.
  4. Add diced tomatoes and their juice and broth. Bring mixture to a simmer.
  5. Cover and cook for 15 to 20 minutes, or until vegetables are tender. Season with salt and pepper to taste.
  6. Add pasta to soup. Serve or transfer to an insulated food container for lunch.
Nutrition Info
149 Calories, 5 g Protein, 22 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat, 3 g mono,1 g poly), 466 mg Sodium, [nutrition:5] Vitamin E, [nutrition:3] Vitamin A, K, [nutrition:2]​ Folate, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Manganese, Selenium

Cassoulet (White Bean Casserole)

Cassoulet (White Bean Casserole)
Prep Time
Prep: 20 minutes, Cook: 1 hour 10 minutes
Number of Servings
6
Ingredients

Bread Crumb Topping

  • 1 Tbsp EDEN Extra Virgin Olive Oil
  • 4 slices baguette, sliced [q:1 1/2]" thick
  • 3 Tbsp fresh parsley, coarsely chopped
  • 3 cloves garlic, thickly sliced
Directions
  1. Preheat the oven to 350°.
  2. Heat oil in a large skillet. Sauté garlic, onion, carrot and potatoes for 5 minutes.
  3. Add salt, pepper and herbs, and sauté 1 minute.
  4. Add bay leaf, beans, tomatoes and vegetable broth. Mix and pour into a lightly oiled casserole dish.
  5. Bake 30 minutes uncovered.
  6. Place all ingredients for topping in a food processor or blender, and pulse until finely crumbled.
  7. Remove the casserole from the oven and mix in one-half of the bread crumbs.
  8. Bake another 20 to 25 minutes or until the potatoes are tender.
  9. Sprinkle the remaining bread crumbs on top of the casserole and bake another 15 minutes until slightly brown.
  10. Remove and serve.
Nutrition Info
Per serving - 263 calories, 9 gram fat (29% calories from fat), 10 gram protein, 38 gram carbohydrate, 8 gram fiber, 0 milligram cholesterol, 420 milligram sodium​

Health Benefits of Tomatoes

Health Benefits of Tomatoes
Harvest the Power of This Mighty Fruit
Lynn Tryba
bunches of multicolored tomatoes growing on the vine

Each American consumes about 80 pounds of tomatoes a year. More than 1,000 varieties are grown in all sizes, ranging in color.

For the Love of Lycopene

Tomatoes are good sources of dietary fiber, vitamins C, K, and B6, as well as carotenes, biotin, niacin, and folic acid.

For all that, an average-sized tomato has only 35 calories.

But perhaps its biggest claim to fame is its lycopene.

Lycopene is a red carotene that’s shown promise in protecting against breast, colon, lung, skin, and prostate cancers. In one 22-year study, researchers found that men who consumed the highest levels of lycopene (6.5 mg a day) had a 21 percent lower risk of prostate cancer than those who consumed lower levels. The study also found that prostate cancer risk was less for those who ate two or more servings of tomato sauce a week compared to men who ate it less than once a month.

Other research has shown that lycopene inhibited an essential enzyme’s activity in the synthesis of cholesterol, suggesting it may have a cholesterol- lowering effect.

In one Israeli study, patients with hypertension were given daily oral supplements of tomato extract. After four weeks a significant reduction in diastolic blood pressure was reported, and after six weeks systolic blood pressure had dropped as well. Researchers believe that the decreases in blood pressure may be related to tomato extract’s antioxidant activity. 

Keep in mind that the variety and ripeness of a tomato affect its lycopene content. The redder it is, the more lycopene it contains.

Cooking increases the availability of this carotenoid. For example, cooked tomato paste has up to five times more lycopene than raw tomatoes.

To help the body absorb lycopene, add a little oil to tomatoes.

Cream of the Crop

Look for tomatoes that are plump and brightly colored, with no bruises or decay marks. Store them at room temperature, away from the sun. They will keep on the counter for up to a week. When purchasing canned tomatoes, try to buy brands (preferably organic) produced in the U.S. Other countries may not have lead standards as strict as ours, and tomatoes’ high acid content can cause metal from cans to leach into the product.

Summer is the best time to enjoy this favorite of foods. Finally, look for organically grown varieties, since conventional tomatoes are frequently contaminated with pesticides.

You might also like...

Tags
tomatoes
lycopene
prostate
hypertension
blood pressure

Future Sidebar Content

Watch this space!

Scrambled Eggs, Indian-Style

Scrambled Eggs, Indian-Style
Ingredients
  • 4 eggs
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] yellow onion, chopped (about [q:1/4] c)
  • 1 small tomato, chopped
  • 1 green chile, seeded and slivered (or substitute 1 tsp chili powder)
  • 1 Tbsp chopped fresh cilantro
  • [q:1/4] tsp minced garlic
  • [q:1/4] tsp minced fresh ginger
  • Salt and freshly ground black pepper
  • [q:1/4] tsp toasted cumin seed
  • Pinch of ground turmeric
Directions
  1. Beat eggs and set aside.
  2. Heat oil in a medium skillet over medium heat. Add onion and cook until translucent, 2 or 3 minutes. Add tomato, chile, cilantro, garlic, and ginger and cook until tomato is soft (so you can mash it). Season with salt and pepper, cumin seed, and turmeric.
  3. Pour in eggs and scramble until they reach desired consistency. Serve immediately. 
Subscribe to tomatoes