Tomato Recipes
Tomatoes are one of the main sources of lycopene in our diets, the antioxidant 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. Here are 5 delicious ways to eat more 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% 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: Use only 1-2 tablespoons of olive oil. The recipe uses 1/4 cup, which adds 480 calories and 56g of fat to the meal. By choosing 1 tablespoon, you will only add 120 calories and 14g of fat.
Mixed Bean Shashuka
Make it a Full Plate Meal: Enjoy this one-pot meal for lunch or dinner.
75% 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 is written in the metric system. Use 15oz can of beans, 10oz cherry tomatoes, 3 tablespoons pine nuts, 2 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 how to use 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% 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.
75% fiber foods – plantains, red beans, tomatoes, red onion, jalapeño, avocado, fresh cilantro
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: 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 in its place. Serve over a bed of brown rice with a side of steamed broccoli.
75% fiber foods – garlic, lime, fresh parsley, tomatoes, white beans, brown rice, broccoli
25% foods – shrimp/chicken/tofu, olive oil, bread
Recipe Note: As always, use 1-2 tablespoons of olive oil to keep the fat at a healthy level for the meal.
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