Chilled Tomato, Watermelon, and Basil Soup

Chilled Tomato, Watermelon, and Basil Soup
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • 1 cup canned low-sodium plum tomatoes
  • [q:1/4] cup low-sodium tomato puree
  • 1 cup chopped watermelon (seedless)
  • [q:1/2] teaspoon chopped garlic
  • [q:1/4] teaspoon freshly ground black pepper
  • [q:1/2] teaspoon orange zest 
  • 1 tablespoon basil, chiffonade (cut into thin strips)
  • Garnish: Four sprigs of fresh basil
Directions
  1. Combine all ingredients in a blender.
  2. Blend well.
  3. Chill.
  4. Before serving, garnish each bowl with a sprig of fresh basil.
Nutrition Info
35 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 1g protein, 2g fiber, 15mg sodium.

Super Salad

Super Salad
Perfect for lunch
Number of Servings
Serves 1
Ingredients
  • 1 cup red leaf lettuce
  • 1 cup baby arugula
  • [q:1/4] cup diced baby carrots
  • [q:1/2] cup cucumber, chopped
  • [q:1/2] avocado, sliced into quarters
  • [q:1/2] cup chopped red bell pepper
  • 1 hard boiled egg, quartered
  • [q:1/3] cup chopped beets
  • [q:1/2] cup halved grape tomatoes
  • sliced leek for garnish
Directions
  1. Mix together in a serving bowl.
  2. Garnish with sliced leek.
Nutrition Info
354 Calories, 12 g Protein, 160 mg Cholesterol, 39 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 14 g Fiber, 20 g Total fat (4 g sat), 159 mg Sodium, [nutrition:5] Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, [nutrition:3] Vitamin B2 (riboflavin), Vitamin E, Phosphorus, Potassium, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Magnesium, [nutrition:1] Vitamin B12, Calcium, Zinc

Colorful Quinoa Medley

Colorful Quinoa Medley
Prep Time
Prep: 15 minutes, Cook: 20 minutes
Number of Servings
8
Ingredients

Quinoa Medley

  • 2 cups EDEN Quinoa, washed and drained
  • [q:2 1/4] cups water
  • 1 medium organic tomato, diced
  • 1 medium cucumber, peeled if waxed, seeded and chopped
  • 1 cup scallions, sliced
  • 3 cloves garlic, minced
  • [q:3/4] cup fresh parsley, minced
  • [q:3/4] cup pine nuts, lightly pan toasted
  • [q:1/2] cup pitted black olives, sliced thin
  • [q:1/2] cup roasted red peppers, drained and diced

Dressing

Directions
  1. Bring the water to a boil in a medium saucepan.
  2. Add the quinoa, cover and bring to a boil again.
  3. Reduce the flame and simmer for 12 minutes.
  4. Turn off flame and let sit for 5 minutes.
  5. Place quinoa in a large mixing bowl and fluff with a fork to cool.
  6. Add the tomatoes, cucumber, scallions, garlic, parsley, pine nuts, olives and red peppers.
  7. In a small bowl, mix the dressing ingredients together.
  8. Pour the dressing over the salad and toss to mix thoroughly.
  9. Serve room temperature or chilled.
Nutrition Info
296 calories, 14g fat (40% calories from fat), 11g protein, 35g carbohydrate, 13g fiber, 0mg cholesterol, 375mg sodium

African Peanut Soup

African Peanut Soup
Prep Time
30 minutes
Number of Servings
8
Ingredients
  • 3 cups low-sodium vegetable stock or water
  • 2 (15-oz) cans unsweetened coconut milk
  • 1 cup diced yellow onion
  • [q:1/2] cup diced celery
  • 4 large garlic cloves, pressed or minced
  • 1 tsp seeded and diced hot chile pepper
  • 4 cups chopped sweet potato ([q:1/2]-inch pieces)
  • [q:1 1/2] cups chopped tomato ([q:1/2]-inch pieces), or 1 (14.5-ounce) can diced fire-roasted tomatoes
  • 2 tsp sea salt, or to taste
  • [q:1/4] tsp ground black pepper
  • Pinch of cayenne pepper
  • 1 Tbsp wheat-free tamari or other soy sauce (optional)
  • 1 Tbsp Berbere spice mix*, optional
  • [q:3/4] cup creamy or crunchy peanut butter
  • 2 Tbsp finely chopped fresh cilantro
  • [q:1/2] cup roasted unsalted peanuts, for garnish
Directions
  1. Place stock in a 3-quart pot over medium-high heat. Add all remaining ingredients, except peanut butter, cilantro, and peanuts, and cook for 15 minutes, stirring occasionally.
  2. Remove about 1 cup of liquid and place it into a small bowl. Add peanut butter and stir until creamy. Return mixture to pot, stir well, and cook for 5 minutes, stirring occasionally.
  3. Add cilantro, stir well, and garnish with peanuts before serving.
  4. Variations: You can sauté the onion, celery, and garlic in 1 tablespoon of oil before adding the vegetable stock. Replace the peanut butter with almond butter or other nut butter. For a lighter soup, replace one can of coconut milk with an equivalent amount of vegetable stock or water. Add 2 cups of chopped spinach, chard, or kale once the peanut butter is added.
Nutrition Info
With vegetable stock: 481 Calories, 12 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 40 g Total fat (23 g sat), 723 mg Sodium, [nutrition:5] Vitamin A, [nutrition:3] Vitamin B3 (niacin), Vitamin B6, Magnesium, Phosphorus, [nutrition:2] Vitamin E, Iron, [nutrition:1] Vitamin B1 (thiamine), Vitamin C, Folate, Potassium, Zinc

Tomato, Grape, Cheese Marinated Kebabs

Tomato, Grape, Cheese Marinated Kebabs
Prep Time
10 minutes plus marinating time
Number of Servings
Serves 4
Ingredients
  • 4 Tbsp extra-virgin olive oil
  • 4 Tbsp lemon juice
  • 2 Tbsp chopped fresh chives
  • 1 Tbsp minced garlic, optional
  • Cheese, cut into cubes (cheddar or swiss works best)
  • Cherry tomatoes
  • Grapes
Directions
  1. In a small bowl, whisk together the oil and lemon juice. Add the chives, minced garlic (if desired). Whisk to blend. Set marinade aside.
  2. Thread cheese cubes, cherry tomatoes and grapes alternately onto 4 wooden skewers as desired.
  3. Place skewers in a shallow, nonmetallic dish. Pour marinade over. Cover dish and refrigerate for 2 hours, occasionally turning skewers.
  4. Remove from marinade and serve.
Nutrition Info
Made with a total of 8 Cheddar cubes, 8 cherry tomatoes, and 12 red grapes: 267 Calories, 8 g Protein, 30 mg Cholesterol, 7 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 1 g Fiber, 24 g Total fat (8 g sat), 203 mg Sodium, [nutrition:2] Calcium, Phosphorus, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B12, Vitamin C, Vitamin E, Vitamin K, Zinc

The Amazing Tomato

The Amazing Tomato
Vegetable or Not, It's Still Nutritious!
Melissa Jellie
maybe the best tomato I've ever seen, fresh from the vine

Tomatoes can do so much for our health, so finish collecting them from the garden and enjoy!

Tomato Nutrition

  • High in Fiber

    Tomatoes are high in fiber: one medium tomato has 1.5 grams of fiber.

    • For Type 2 Diabetes

      A diet high in fiber diet can help improve type 2 diabetes.

    • For Constipation

      In addition to the high fiber content, the water content in tomatoes helps prevent constipation.

  • Packed with Vitamin C

    • As an Antioxidant

      Tomatoes provide vitamin C and other antioxidants, helping them fight off the formation of free radicals that may lead to cancer.

    • For Healthy Skin

      The vitamin C in tomatoes is also useful for our skin. Collagen production relies on this vitamin.

  • Folic Acid for Your Mood

    Tomatoes contain folic acid, which helps ensure that the feel-good chemicals such as 'serotonin and dopamine get to the brain.

    This process can help depression.

  • Potassium for Heart Health

    Tomatoes are a high-potassium fruit.

    Increasing potassium intake (and lowering sodium intake) can help your heart, and reduce your risk of cardiovascular disease.

Using Your Tomatoes

  • Meal Prep

    • Add them to sandwiches, wraps, or tacos.
    • Use them in homemade salsas, soups, and sauces.

  • Snacking

    • Dip tomatoes in hummus or yogurt dip.
    • Make bruschetta or caprese salad as an appetizer or snack.

  • Body Care

    • Try a tomato and aloe vera skin wash!
Sources

"Everything You Need to Know About Tomatoes," Medical News Today, 9/10/15

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Contributor
The Taste for Life Staff
Tags
tomatoes
fiber
antioxidants
heart health

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Spicy Avocado & Quinoa Salsa

Spicy Avocado & Quinoa Salsa
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/4] cup quinoa, thoroughly washed
  • 2 avocados, chopped
  • 1 large ripe tomato, seeded and finely chopped
  • Handful of cilantro, chopped
  • 2 Tbsp extra-virgin olive oil
  • Pinch of sugar (optional)
  • [q:1/2]  1 red chile, seeded and chopped (depending on how fiery you like it)
  • [q:1/2] small red onion, chopped (optional)
  • Juice of 2 limes, divided
  • Sea salt and freshly ground black pepper
Directions
  1. Cook quinoa in boiling water for 10 to 12 minutes or until tender. Drain and cool.
  2. Meanwhile, put rest of ingredients in a bowl with half of the lime juice. Season well with salt and pepper and then stir in quinoa.
  3. Taste for seasoning and add extra lime juice or salt and pepper as required.
Nutrition Info
Made with [q:1/2] teaspoon sugar: 286 Calories, 4 g Protein, 0 mg Cholesterol, 23 g Carbohydrates, 4 g Total sugars (1 g Added sugars), 9 g Fiber, 22 g Total fat (3 g sat), 303 mg Sodium, [nut:3] Vitamin B6, Vitamin C, [nut:2] Vitamin E, Vitamin K, Folate, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Magnesium, Phosphorus, Potassium, Zinc

Grilled Eggplant with Tomato Goat Cheese Relish

Grilled Eggplant with Tomato Goat Cheese Relish
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 2 medium eggplants
  • [q:1/4] cup olive oil, plus more for brushing eggplant
  • Salt
  • Pepper
  • 4 large tomatoes – seeded and chopped
  • 1 small sweet white onion or red onion – chopped
  • 4 ounces goat cheese
  • [q:1/4] cup basil leaves - chopped
  • 1 tsp dried oregano (preferable Greek oregano)
  • 1 Tbsp balsamic vinegar
Directions
  1. Combine chopped tomatoes and onions with a big pinch or two of salt, a big pinch of pepper, [q:1/4] cup olive oil, basil, oregano and balsamic vinegar. Let marinate for a few minutes to meld the flavors. Meanwhile, prepare the eggplant.
  2. Cut ends off eggplants and slice [q:1/2] inch thick. Heat a grill pan over high heat until hot or heat grill until hot.
  3. Brush with olive oil and season with salt and pepper on both sides. Grill eggplant slices about 4 or 5 minutes until you get nice grill marks and the slices are golden brown. Turn over and cook until eggplant is softened and cooked through until about 3 or 4 minutes. Turn over and cook until eggplant is softened and cooked through, about 3 to 4 minutes.
  4. Just before serving, crumble the goat cheese into the tomato mixture and mix gently to combine.
  5. With a large slotted spoon, top each grilled eggplant slice with a spoonful of the tomato goat cheese mixture.
Nutrition Info
202 Calories, 6 g Protein, 9 mg Cholesterol, 17 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 7 g Fiber, 14 g Total fat (4 g sat), 290 mg Sodium, [nutrition:2] Vitamin B6, Vitamin K, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Vitamin E, Folate, Magnesium, Phosphorus, Potassium

Egg Curry

Egg Curry
Prep Time
40 minutes
Number of Servings
4 to 6
Ingredients
  • 10 hardboiled eggs, peeled
  • [q:3/4] tsp turmeric powder, divided
  • 2 Tbsp plus 2 tsp vegetable oil, divided
  • 1 tsp cumin seeds
  • 1 medium red onion, finely diced
  • 1 (2-inch) piece ginger, peeled and grated
  • 2 cloves garlic, peeled and grated or minced
  • 6 medium tomatoes, diced
  • 1 or 2 fresh Thai, serrano, or cayenne chilies, stems removed and thinly sliced
  • 1 Tbsp garam masala* 
  • 1 Tbsp ground coriander
  • 1 tsp red chili powder or cayenne pepper
  • 1 Tbsp salt
  • 1 cup boiling water
  • [q:1/2] cup chopped fresh cilantro
  • Roti or Naan for serving**
Directions
  1. Place peeled eggs in a small mixing bowl and sprinkle [q:1/4] teaspoon of the turmeric over them. Rub lightly until they are evenly coated. 
  2. In a 4-quart sauté pan over medium-high heat, warm the 2 teaspoons of oil. Add eggs and sauté, gently moving eggs around so they don’t stick, for 2 minutes, until lightly browned. Remove with a slotted spoon and set aside on a plate to cool. You can leave them whole for the final dish, or slice them in half before adding them back to the sauce. If slicing them, handle with care so yolks stay intact.
  3. Return sauté pan to medium-high heat and warm remaining 2 tablespoons of oil. Add cumin seeds and remaining [q:1/2] teaspoon of turmeric and cook for 40 seconds, until cumin seeds sizzle and turn reddish-brown.
  4. Add onion to sauté pan and cook, stirring occasionally to avoid sticking, for 2 minutes, until onion is slightly browned. Add ginger and garlic and cook for 1 minute.
  5. Reduce heat to medium low and add tomatoes, fresh chilies, garam masala, coriander, red chili powder, and salt to sauté pan. Simmer for 12 minutes. Add boiling water and cook for 3 minutes, until all ingredients pull together and tomatoes break down. Add cilantro and cook for 1 minute. Remove from heat.
  6. Transfer mixture to bowl of food processor or a blender or place an immersion blender in the sauté pan. Process until smooth.
  7. Transfer smooth mixture to a large serving bowl. Gently fold in eggs (whole or sliced). Serve with Roti or Naan.
Nutrition Info
With one piece of naan: 462 Calories, 19 g Protein, 267 mg Cholesterol, 55 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 19 g Total fat (4 g sat), 744 mg Sodium, [nutrition:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nutrition:4] Phosphorus, [nutrition:3] Vitamin B3 (niacin), [nutrition:2] Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Folate, Iron, [nutrition:1] Vitamin D, Vitamin K, Calcium, Magnesium, Potassium, Zinc

Sun-Dried Tomato Dip

Sun-Dried Tomato Dip
Prep Time
15 minutes
Number of Servings
Serves 8
Ingredients
  • [q:1/4] cup drained oil-packed sun-dried tomatoes
  • [q:1/4] cup chopped drained roasted red peppers
  • [q:1/2] cup chopped walnuts, toasted
  • 1 Tbsp chopped shallot
  • [q:1 1/2] Tbsp red wine vinegar
  • Salt and freshly ground black pepper to taste
  • [q:1/8] cup olive oil
Directions
  1. Place tomatoes, peppers, walnuts, shallot, vinegar, salt, pepper, oil, and 2 tablespoons of water in a high-speed blender or food processor.
  2. Puree until all ingredients are incorporated together. Serve.
Nutrition Info
103 Calories, 2 g Protein, 4 g Carbohydrates, 1 g Fiber, 10 g Total fat (1 g sat, 4 g mono, 4 g poly), 90 mg Sodium, [nutrition:1] Vitamin C, Manganese
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