Dietitian Pick of the Month: Canned Tomatoes

Canned tomatoes? You are probably wondering how and why a canned vegetable would be a nutritious pick. Here is why: 

Did you know?

Canned tomato products are one of the best sources of lycopene, a powerful antioxidant

with heart-health benefits.

Canned tomatoes:

• Lycopene is thought to help keep cholesterol from becoming oxidized, which

may decrease plaque build-up in arteries.

• Lycopene may also act as an anti-inflammatory, which benefits heart health.

• Lycopene is better absorbed by the body when tomatoes are processed (canned).

• Have more potassium per calorie than a banana or orange juice.

• Are a convenient, low-cost and easy way to eat more vegetables.

Easy to Use

• Add to hot pasta or rice dishes.

• Mix into guacamole.

• Stir into soups or casseroles.

• Combine diced tomatoes with pasta salads

I made something easy and amazing with canned tomatoes. All I did was cut up a yellow and purple bell pepper (feel free to use orange or red, purple is hard to come by) and sautéed it with 1/2 sliced onion and 1 pound of your favorite chicken link sausage. Once veggies are soft, onions are carmelized and sausage is browned, add in 1 small can of tomato paste and 1 can of puréed tomatoes. 

I like to serve it by itself for a hearty meal but you could also serve it with a whole grain pasta. Dinner. Done!

My Favorite Summer Salad

Summer brings so many vegetables from the garden that have rich color and amazing flavors. There is just a difference in the taste of garden vegetables. Each time I have visited my parents, I come home with goodie bags filled with colorful goodness.

Growing up, I remember one of my favorite salads my Grandma Jose made. It was one of the easiest recipes and was  a continual summer side dish made with fresh cucumbers and my favorite, onions. I like to take it one step further and add the sweet taste of tomatoes to it. Make sure to try my favorite summer salad.

Cucumber Summer Salad

Ingredients

• 5 medium tomatoes, halved lengthwise, seeded, and thinly sliced
• 1 small to medium red onion, peeled, halved lengthwise, and thinly sliced
• 2 large cucumbers, halved lengthwise and thinly sliced
• 2 tablespoons extra virgin olive oil
• 2 cups of white vinegar
• 1/4 cup sugar
• 1/4 cup Truvia
• Coarse salt and  black pepper, to taste

Directions

Dissolve sugar and Truvia into white vinegar.

Dress the tomatoes, onions, and cucumbers with olive oil, salt, and pepper.

Pour vinegar mixture over vegetable mix in and air tight container.

Let stand while you prepare dinner, about 20 minutes or for best results, overnight.

Toss before serving.