38 DELICIOUS ONE-MINUTE RECIPES
15 Delicious and Healthy Ways to Serve Tomatoes
Tomatoes are rich in vitamin A and potassium and low in calories, which is probably enough to qualify as a nutrient-dense superfood. Tomatoes are also rich in an antioxidant called that may reduce damage done by and has been linked to lower risks of some forms of cancer. Lycopene may also have anti-inflammatory properties that are good for your blood vessels.
One medium-sized raw tomato (2 3/5 inches in diameter) has 22 calories and 1.5 grams of fiber. It's also a good source of potassium, vitamin C, folate, vitamin A, vitamin E, and vitamin K. That tomato also has almost no fat, 1 gram of protein and about 4 grams of carbohydrates.
Tomatoes are easy to find and fairly inexpensive, plus they're easy to prepare and serve. Ready to get inspired to eat more tomatoes? Flip through the slideshow for some of my favorites.
A Caprese salad includes tomato, mozzarella cheese, and fresh basil. You already know that tomatoes are good for you, and as far as cheese goes, mozzarella's a reasonably healthy choice. It's lower in fat than most other types of cheese and it's an excellent source of calcium.
Bruschetta is so easy to make because all you need are some tomatoes, olive oil, garlic, and bread. Although the tastiest bruschetta is made with white Italian bread, a high-quality crusty whole-wheat bread would be a healthier option.
Puttanesca sauce is made with tomatoes, olive oil, olives, capers, and garlic. Some recipes call for fresh tomatoes and some use canned. Either is fine and, in fact, canned tomatoes contain more lycopene than fresh tomatoes.
You might think that tomatoes are too delicate to be cooked on a grill, but they hold up just fine. Grilling intensifies the flavor of the tomatoes and really all you need is a little salt and pepper, plus a few minutes on the grill and you have a great side dish. Or you can use them in your favorite soups and sauces.
Corn and Tomato Salad
Corn is an excellent source of fiber and potassium, and avocados are rich in monounsaturated fats. For this salad, combine one cup cold cooked corn, one cup of sliced cherry tomatoes, and the diced flesh of one avocado. Add a little fresh basil, salt, and pepper and that's all you need, but a little vinegar and olive oil might be nice too.
Big round tomatoes have the perfect shape for stuffing. Slice off the top and scoop out the mushy pulp. Then add the filling of your choice. These tomatoes are stuffed with couscous, olives, and feta cheese. You'd need about 3 cups of cooked couscous and maybe 1/2 cup of sliced olives and 1/2 cup feta cheese, plus a tablespoon or two of your favorite herbs. Just stuff your tomatoes and serve cold.
You can certainly buy jars of tasty salsa in your local grocery store, but nothing beats salsa made with fresh ingredients. Serve your salsa with baked tortilla chips or use it as a topping for grilled chicken, fried eggs, or baked potatoes.
With Salmon and Greens
How's this for a healthy salad? Start with greens, like this watercress and add a few chunks of cold cooked salmon and slice tomatoes. A little olive oil, salt, and pepper and it's served. This is a great way to use leftover salmon from last night's dinner.
Gazpacho is a cold soup made with tomatoes and lots of healthy vegetables. Make a batch and keep it in your refrigerator for when you need a refreshing snack.
A Healthier Pizza
Quick and Easy Salad
Here's a super simple superfood side salad that you can have on the table in less than ten minutes. Just combine some broccoli florets, chunks of tuna (canned tuna is fine), sliced cherry tomatoes, a little olive oil, salt, and pepper. A little bit of fresh basil is nice, too.
Roasting enhances the flavor of almost any vegetable by caramelizing the natural sugars. Tomatoes can be roasted alone or combined with other things like zucchini, onions, and peppers. It's not difficult, just cut your tomatoes in half and remove the seeds. Toss them in a bowl with a little olive oil, salt, pepper and any seasonings you like and then lay them, cut side up, on a parchment-lined baking sheet. Bake them in a 400 degree F oven for about 30 minutes.
Tomatoes with Green Beans
This is such a pretty side dish with the rich dark green combined with red and yellow cherry tomatoes. It's easy to make, too. Just toss a few cherry tomatoes in the pot with your cooked green beans and let them sit just long enough to warm up and then serve. Sun-dried tomatoes work nicely for this dish, too.
Canned tomato soup is easy and delicious, but homemade tomato soup can be so much better. It's not as quick to make, but you'll still have your soup ready in less than an hour.
Tomato, Cucumber and Basil Salad
Here's a fantastic salad for summer because it's low in calories and so refreshing, but it can be served any time of year alongside a piece of salmon or chicken. To make this salad, cut a pint of cherry tomatoes in half and thinly slice a cucumber or two. Toss them all together with a cup or so of fresh basil leaves. Serve as it is or add to a simple vinaigrette.
- United States Department of Agriculture Agricultural Research Service, National Nutrient Database for Standard Reference Release 28.
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