Fresh Tomato Recipes

Tomatoes are one of the primary sources of lycopene in our diets. This antioxidant is linked to many health benefits, including heart health and a reduced risk of cancer. The richer the red, the more lycopene is present in the tomato. This summer, discover five irresistible ways to infuse your diet with health-boosting tomatoes.

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Tomato Salad with Red Onion, Dill, and Feta

Make it a Full Plate Meal: Serve the tomato salad with a hummus veggie sandwich. 

75% water-fiber foods – red onion, garlic, tomatoes (various colors), onions, bell peppers, cucumber, kalamata olives, dill, mint, hummus, veggies
25% foods – olive oil, feta, bread

Recipe Note:While olive oil is a healthy oil to use, we recommend using it in moderation. Aim to use just 1-2 tablespoons of olive oil.

Mixed Bean Shashuka

Make it a Full Plate Meal: Enjoy this one-pot meal for lunch or dinner.

75% water-fiber foods – onion, chili peppers, garlic, celery, mixed beans, cherry tomatoes, avocado, fresh cilantro
25% foods – olive oil, pine nuts, egg, feta

Recipe Note: This recipe uses the metric system. Use a 15-oz can of beans, 10-oz cherry tomatoes, three tablespoons pine nuts, and two tablespoons feta.

Summer Succotash

Make it a Full Plate Meal: Turn this into a filling meal by serving it on top of barley. It's a great example of using bacon as a topping instead of the main event. Don't eat bacon? Leave it off. Or use a bacon alternative like the Sweet Earth brand.  

75% water-fiber foods – lima beans, bell pepper, onions, garlic, grape/cherry tomatoes, frozen okra, fresh basil, frozen corn 
25% foods – bacon

Caribbean Plantain and Avocado Salad

Make it a Full Plate Meal: This skillet salad would work well for breakfast or lunch. Use an egg as the 25% part of the plate. Don’t eat eggs? Opt for black beans instead.  

75% water-fiber foods – plantains, red beans, tomatoes, red onion, jalapeño, avocado, fresh cilantro, black beans
25% foods – coconut oil, olive oil, egg

Recipe Note: Substitute olive oil instead of coconut oil since coconut oil is high in saturated fat.

Shrimp with White Beans and Tomatoes

Make it a Full Plate Meal:This is a good example of how to Power Up shrimp. Don't eat it? No worries; you can leave it off altogether or use grilled chicken or tofu. Serve over a bed of brown rice with a side of steamed broccoli.

75% water-fiber foods – garlic, lime, fresh parsley, tomatoes, white beans, brown rice, broccoli
25% foods – shrimp/chicken/tofu, olive oil, bread

 Recipe Note: Use 1-2 tablespoons of olive oil to keep calories lower.

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.