A Hearty, Healthy Barbeque for Dad this Father’s Day

With Father’s Day this month and summer not far behind, it’s the perfect time to bust out the barbeque. Nothing appeals to a man’s taste buds more than the classic, smoky flavors of a barbeque inspired meal. An additional bonus is that many barbeque inspired recipes use tomato products, giving you more bang for your buck from a nutrition standpoint.

By using tomato sauce and tomato paste in your Father’s Day recipes, you’re not only giving Dad the gift of a delicious meal, you’re also giving him the gift of health. Consuming tomato products has been linked to a laundry list of benefits including improved bone health, lower risk for certain cancers, and improved heart health.

So dish up, turn on some classic music Dad will love, and enjoy these hearty meals with your family.

 

Whisky BBQ Chicken

Prep Time: 1 hour 30 minutes, Cook Time: 10 minutes

Step aside traditional hamburgers and hot dogs! This good and good-for-you barbequed chicken will be sure to satisfy all members of the family.

• 4 boneless chicken breasts , halved and pounded
• 2 tablespoons vegetable oil
• 1/2 cup minced onion
• 1 ½ cups water
• 1/2 cup tomato paste
• ½ cup white vinegar
• ½ cup brown sugar
• 2 tablespoons honey
• 2 tablespoons Worcestershire sauce
• ¼ teaspoon coarsely ground black pepper
• 2 teaspoons whiskey
• 2 teaspoons garlic powder
• ¼ teaspoon paprika
• ½ teaspoon onion powder
• 1 tablespoon dark molasses
• ½ tablespoon ground red chile pepper

Heat 2 tablespoons of vegetable oil in a large saucepan. Add onions and sauté until golden. Stir in water, tomato paste, vinegar, brown sugar, honey, Worcestershire sauce, black pepper, whiskey, garlic powder, paprika, onion powder, dark molasses, and ground chile pepper. Bring mixture to a low boil. Reduce heat and simmer for 1 ¼ hours uncovered, or until sauce thickens. Remove sauce from heat and divide it equally.

Add chicken breasts to first reserved portion of sauce and allow to marinate for about 1 hour in the refrigerator.

Remove the marinated chicken from the fridge and place on a preheated grill. Grill each breast for 5 to 6 minutes on each side. Brush the remaining sauce onto the chicken while it’s grilling, just before you serve them.

Makes 4 servings

Nutritional analysis per serving: Calories: 394, Fat: 13g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 110 mg, Sodium: 435mg, Carbohydrates: 42g, Fiber: 2g, Sugar: 37g, Protein: 24g, Vitamin A: 9%, Vitamin C: 15%, Calcium: 7%, Iron: 17%

Smoky BBQ Beans

Prep Time: 20 minutes, Cook Time: 8 hours

The combination of beans and tomato sauce makes this recipe a nutrition superstar. It’s also downright delicious. Using this method to cook your beans allows you to sleep, work, or play while they simmer. 

• 2 tablespoons olive oil
• 1 cup chopped onion
• 4 teaspoons minced garlic
• 8 oz. can tomato sauce
• 1 cup chicken stock
• 3 Tablespoons dark brown sugar
• 2Tablespoons dark molasses (or maple syrup because I never have molasses)
• 3 Tablespoons apple cider vinegar
• ½ teaspoon dry mustard
• Dash of Tabasco (or cayenne pepper, depending on how spicy you want them)
• Salt and pepper to taste
• 1 lb. dried pinto beans, soaked overnight with bayleaf

Heat 2 tablespoons of olive oil in a large saucepan. Add onions and garlic and sauté until golden.  Add remaining ingredients, including beans and bring to boil.

Reduce heat and simmer several hours covered. Makes 12 servings.

Nutritional analysis per serving: Calories: 190, Fat: 2.5g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0 mg, Sodium: 170mg, Carbohydrates: 32g, Fiber: 9g, Sugar: 9g, Protein: 9g, Vitamin A: 2%, Vitamin C: 10%, Calcium: 6%, Iron: 15%

 

 Sharon Palmer, RD

Food/Nutrition Writer

Author of the upcoming book, The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today (The Experiment, 2012)

Editor, Environmental Nutrition

 

5 Amazingly Easy Tips to Stay Healthy for Life

 

We all have regrets. Things we wish we had done differently. Things we wish we said, but never did. Actions we could have taken, but didn’t because they made us too uncomfortable. Perhaps, you wish you would have taken that job, made that move, or spoken up to that special someone. Whatever it is—each of us has a wish-I-would-have moment.

But, what if you could go back in time and do things differently?  Changing that thing you wish you did into something you accomplished.

You can apply this to every aspect of life, especially your health because guess what? What you do today affects how your body functions tomorrow. There are certain things you can start doing right now, so you never have to look back and regret. One of them, for sure, is good nutrition.

Nutrition is powerful, and when you seek the best of the best for your body, you have the power to help prevent some chronic diseases, such as stroke, heart disease, cardiovascular disease, obesity, osteoporosis, and some cancers. So, the real question is which of these tips will you do more?

5 Amazingly Easy Tips to Stay Healthy for Life

• At every meal, eat produce: Make produce the main focus of your daily eats. This mantra is mentioned all the time, but there’s a reason for it—fruits and veggies are easy on the waistline, and are chock-full of vitamins, minerals, antioxidants, and other health-friendly micronutrients that help keep you free of disease. And when it comes to tomatoes, tomato products are rich in the age-defying antioxidant, lycopene.

• “Hug” those heart-healthy fats: Amp up your intake of mono- and poly-unsaturated fats to keep your heart health in-check. Healthy monos are found in olive and canola oil, sesame oil, peanut butter, avocado, and many other nuts and seeds. Polys include the essential heart-friendly fatty acid, omega-3, and are found in fatty fish such as salmon, mackerel, herring and trout. Other sources include walnuts and sunflower seeds and flaxseeds. Just remember, portions still count!

• Fill up on fiber: Foods like brown rice, quinoa, oatmeal, broccoli, sweet potatoes, beans, blackberries, tomatoes, strawberries—basically, foods from plants are a fabulous source of fiber that can help you achieve your goal of 20 to 30 grams of fiber per day (with men towards the higher end of the spectrum). Getting in your daily dose of fiber has shown to help reduce the risk of developing heart disease, type 2 diabetes, diverticulitis (inflammation of the intestine), and constipation.

• Watch the added sugars and sodium: Limit processed packaged foods and sugary drinks, the biggest sugar and sodium hitters, and opt for foods that you can actually recognize. When you choose foods in their whole form compared to the processed form, you’re automatically—and drastically—reducing the sodium and sugar content of the foods you nosh. This allows your heart to work more efficiently and you to take in more essential nutrients.

• Go light on protein and dairy: Choose lean cuts of poultry and meat. When it comes to meat, leaner cuts include rounds, loins, and roasts. If you can, opt for grass-fed meat too. It’s lower in total and saturated fat, slightly higher in omega-3s, and higher than grain-fed and finished meat in vitamin A and E—antioxidants that help prevent disease. And don’t forget about beans and lentils. They’re fabulous sources of fiber and protein that will help you stay fuller longer. When it comes to dairy, pick low or non-fat options. This way you’ll keep your heart and waistline in-shape while still getting in calcium and Vitamin D.

How do you eat for a longer life?

About Corinne

Corinne Dobbas, MS, RD is a San Francisco-based registered dietitian specializing in nutrition, health communications, and social media. She develops news segments for television stations, writes articles for various health and wellness sites, speaks at conferences, frequently guests for wellness groups in the online social media realm, counsels, and serves as a nutrition and social media consultant. Passionate about empowering people to reach and maintain a state of optimal wellness, Corinne’s messages reach thousands of people every day. Corinne strives to help people cultivate the best, healthiest, and happiest “you” there is. To learn more about Corinne, visit http://www.corinnedobbas.com/.

FIND US ON FACEBOOK: MAKE IT RED WITH TOMATO PRODUCTS! 

Celebrate Cinco de Mayo with Tomato Products!

What’s Cinco de Mayo all about?  It’s a celebration held on the fifth day of May to commemorate Mexican heritage and pride; though, specifically it’s traced back to the Mexican’s remarkable victory over French forces on May 5, 1862.  In modern times, we make Cinco de Mayo a celebration of Mexican culture, in particular the delicious Latin-inspired food that we’ve come to crave.  One of the most popular cuisines across the nation, Mexican food is guaranteed to be a dish that all will enjoy.

Flavor Fiesta

Fresh garden vegetables, warm tortillas, a medley of beans, the kick of spices, tango tomatoes, and creamy avocado all smothered under hot melted cheese—such are the flavors of Mexican food.  Burritos, tacos, chimichungas, tamales, fajitas, enchiladas, guacamole, tostadas, and quesadillas are examples of some of our favorite dishes. And all of these classic Mexican dishes just would be the same without the punch of tomato products—an essential ingredient in Mexican cuisine.

Say “Hola!” to Tomato Health!

Tomato products such as canned tomatoes, tomato sauce, enchilada sauce, and of course, salsa, are all consistently incorporated into Mexican dishes.  Providing rich color and flavor, tomato products also provide valuable nutrition.  Tomato products are rich in the powerful antioxidant lycopene, which has been shown to inactivate free radicals, protect against cancer, and slow the development of heart disease.  Further, lycopene in processed tomato products is better absorbed than that of fresh tomatoes.  Regular intake of tomato products has been associated with lower rates of cardiovascular disease and improved blood cholesterol levels.  Eating more tomato products has also been linked with bone protection, prostate cancer prevention, glucose control, and protection against sun damage.

So, on this Cinco de Mayo, treat your family, friends and yourself to a healthy flavor fiesta by serving an authentic Mexican dish.  The options are endless, so don’t choose just one.  Start with our very own simple and tasty, hand-crafted guacamole recipe.  You’ll find that it will be a great appetizer, side dish, or condiment for your Cinco de Mayo meal.

    Spicy Guacamole

6 ripe avocados, halved, pitted and peeled

1/4 cup lemon juice

1 cup prepared salsa

2 green onions, chopped

1/4 teaspoon garlic powder

Mash avocados with lemon juice in a bowl.  Stir in salsa, green onions and garlic powder.  Serve immediately.

Tomato Inspiration for Cinco de Mayo

Open a can of tomatoes or salsa to use in these following Cinco de Mayo dishes:

Chicken Tostada:  Layer a crisp tortilla shell with beans, cheese, lettuce, cooked chicken, and prepared salsa

Turkey Tacos:  Fill taco shells with sautéed ground taco meat mixed with tomato paste and chili powder, lettuce, cheese, and prepare salsa.

Cheese Enchiladas:  Fill corn tortillas with cheese, roll them tightly, place in casserole dish, top with enchilada sauce, and bake.

Bean and Cheese Burritos:  Fill a large tortilla with Spanish rice mixed with canned tomatoes, beans, cheese, lettuce, and prepared salsa.

Shrimp Nachos:  Layer tortilla chips with beans, salsa, onions, cheese, and shrimp.  Bake and serve with guacamole.

Mexican Tortilla Soup:  Create a hearty tomato-based vegetable soup; add shredded chicken, top with tortilla chips and cheese.

Written by Sharon Palmer, RD and Briana Austin, Dietetic Intern

Join us on FaceBook: www.FaceBook.com/MakeItRedWithTomatoProducts

Three Shockingly Easy, Heart Healthy (and Delicious!) Appetizers!

By Corinne Dobbas, MS, RD

The Spanish LOVE to eat tomatoes and according to Fruittoday Euromagazine, they eat almost 40 pounds per person annually! As with all Mediterranean cuisines, the tomato is an essential ingredient of Spanish cooking. Spaniards eat tomatoes every day and prepare them in a variety of ways, including fresh, crushed, stewed or simmered in a sauce.

And you know what? Spain has one of the lowest risks of heart disease, while the United States is one of the leading countries with poor ticker health.

Americans, follow Spanish suit and bring on the tomatoes! One could go so far as to say that if we eat more tomatoes, we could help put a dent in the prevalence of heart disease in the U.S.!

Try incorporating more tomatoes today with these three super quick and easy appetizers, great for snacking or bringing to an event!

Tomato-Lover Appetizers!

Low-fat Tomato and Mozzarella Bites

Ingredients:

• 1/2 lb low-fat mozzarella cheese
• 1 lb cherry tomatoes
• Basil leaves
• Toothpicks

Directions:

• Cut mozzarella cheese into 1-inch cubes
• Lay a whole basil leaf down and place a cube of cheese and a cherry tomato in the center
• Use toothpick to pin basil leaf, cheese and cherry tomatoes together
• Place mozzarella bite onto a serving platter and enjoy

Health benefits of tomato bites: Low fat, good source of fiber, heart healthy, abundance of antioxidants!

3-Layer Greek Yogurt Dip

Ingredients:

• 2 cups fat free Greek Yogurt
• 1 cup your favorite salsa
• 1/3 cup of reduced fat cheddar cheese

Directions: Layer in order listed above. Try it with baked whole grain chips or raw veggies for added fiber!

Health benefits of 3-layer dip: Low fat, high protein, heart healthy, low calorie

Sweet + Salty Kale Chips

 

Ingredients:

• 1 bunch kale, washed and de-stemmed
• 2 tbsp tomato paste
• 2 tbsp nutritional yeast
• 1-2 tbsp olive oil
• Fresh ground pepper
• ¼ tsp salt
• 1 tbsp balsamic vinegar
• 1-2 tbsp apple cider vinegar

Directions:

• Whisk sauce together
• Massage into kale
• Bake at 300 degrees Fahrenheit for approximately 45 minutes, stirring every 10-15 minutes, until they are crispy
• Note: When using a sauce like this, it takes longer to crisp them.  I normally bake them at 350 degrees Fahrenheit for about 20 minutes, but that isn’t enough time to crisp them up with this sauce.  A lower oven temp plus longer cook time solves this problem.

Health benefits of kale chips: Packed with fiber, heart healthy fats, antioxidants, low saturated fat

 

To see Corinne show you some more healthy snacks, check out this video: http://youtu.be/TW-3LKlg8UA

For more information, news and recipes go to www.tomatowellness.com

 

 

 About Corinne:

Corinne Dobbas, MS, RD is a leading nutrition counselor, writer, and speaker and trusted nutrition source for the media. She believes that optimal health starts with the activity that you do every day—eat. Corinne is a Registered Dietitian (RD) with a Masters in Nutrition who adores helping people find health through nutrition. You can find Corinne in the San Francisco Bay Area counseling, speaking, and writing about nutrition. She specializes in weight management, sports nutrition, and disordered eating. To learn more please visit www.CorinneDobbas.com.  You can also connect with Corinne on Twitter and Facebook.

 

Make Your Pizza Night a Healthy Meal Night!

 

It’s a fact: Americans love their pizza!  Across the nation, both the young and the old embrace pizza as one of their favorite meals.  Whether its game day, your family’s traditional “pizza night”, or a quick frozen meal for a busy day, pizza offers the simplicity of a hearty one-dish meal that is destined to please the whole family.  Yet, as much as we all love a slice of hot, zesty pizza, it often comes along with a side order of guilt.  Most people consider pizza as an indulgence, rather than a healthy meal they can feel good about.  But it’s time to kiss that notion good bye.  Healthy pizza is not an oxymoron!  It’s all about doing your pizza right, from top to bottom.  .

 

Pizza Doughs and Don’ts.

 

1. The first step to building a healthy pizza is the crust.  Typically, pizza from chain restaurants, delivery, or the frozen food aisle start with a crust made from refined wheat flour, so you’re missing out on important nutrients and fiber found in whole grains.  Your best bet is to feature a whole grain crust, which are increasingly available in frozen pizzas and as prepared pizza dough.  Of course, the best pizza crust you can imagine starts from scratch at home (check out my own favorite recipe below).

 

1. Tomato or pizza sauce is the next important ingredient for your healthy pizza.  And there’s nothing to feel guilty about here!  By lading on tomato, marinara, or pizza sauce, you’re adding essential vitamins, minerals, and fiber to your pizza—not to mention the powerful antioxidant lycopene.  In fact, one cup of tomato sauce contains 41 calories, 0 grams fat, 2.4 grams fiber, 2 grams protein, 37% Daily Value (DV) vitamin C, 8% DV vitamin A, 9% DV vitamin K, 13% DV iron, 13% DV potassium, and 9% DV manganese.

 

1. Here comes the fun part:  Get creative and add lots of delicious, healthy toppings.  Go easy on the cheese (or choose reduced fat shredded cheese) and meat toppings in lieu of oodles of vegetables.  Here are some of my favorite veggie toppings that can add flavor, color, texture and nutrition to your healthy pizza:

 

Broccoli

Cauliflower

Zucchini or summer squash

Green, red, or yellow peppers

Tomato slices

Onion, leek, green onion, or chive slices

Mushrooms (try all types, such as shitake and oyster)

Spinach, kale or arugula

Asparagus

Artichoke hearts

Nuts (cashews, walnuts, almonds, pinenuts, pistachios, or peanuts)

Sesame seeds

Herbs and spices, fresh or dried (basil, sage, oregano, cilantro, parsley, rosemary, thyme, curry, black or red pepper)

 

 

 

A Hand Crafted Veggie Pizza  

The next time your family has pizza night, whip up this homemade classic—which allows you to create your own favorite version.  It’s as healthy as it is delicious.

 

Makes 1 pizza (8 servings)

 

Whole Wheat Crust

3/4 cup warm water (110 degrees F)

1 ½ teaspoons active dry yeast

1 teaspoon honey

1 ½ teaspoons extra virgin olive oil

1 ¾ cups whole wheat flour

1 teaspoon cornmeal

 

Toppings

½ cup marinara sauce

1 cup shredded reduced fat cheese

1 1/2 cups chopped vegetables (in combination) of your choice (i.e. bell peppers, zucchini, spinach, broccoli, or mushrooms)

1/4 medium onion, finely chopped

Optional:  Chopped nuts or seeds (i.e. peanuts, cashews, almonds, sesame seeds, chia seeds)

Season with red or black pepper as desired

Season with fresh or chopped herbs as desired (i.e. fresh basil, rosemary or cilantro)

 

To make the dough:

1. In a medium bowl, stir together the water, yeast, and honey. Let stand for ten minutes.
2. Stir in the olive oil and flour. Tip the dough onto a lightly floured surface and knead for ten minutes.
3. Place the dough in an oiled bowl, cover with a towel, and let it rise in a warm place for about 1 hour.
4. Roll out the dough to approximately 14 inches in diameter.

 

To top and bake the pizza:

1. Preheat the oven to 400ºF.
2. Place the pizza dough on a pizza stone or baking sheet that has been sprinkled with cornmeal.
3. Spread marinara sauce evenly over the crust. Sprinkle evenly with cheese. Top with vegetables, onion, nuts, seeds, spices and herbs as desired.
4. Place the pizza in the oven and bake for 20 to 25 minutes, until the cheese is melted and the vegetables are crisp-tender.

 

By: Sharon Palmer, RD

 

 

The One Change that Could Change Your Health

By Corinne Dobbas, MS, RD Nutrition Counselor, Writer and Speaker

Many of my clients say, “I just don’t have time to make dinner.” If this phrase isn’t uttered, then I’ll hear something along the lines of, “But, I just don’t know how or want to cook.” After these words are said, I’ll sit and let their statement float in the air.  Typically, I’ll repeat back what I hear—just to clarify that we’re on the same page.  And, it usually goes something like this, “So, you’d like to lose some weight and become healthier, but you can’t eat out less and aren’t willing to cook, which keeps you from attaining your goals.”

Interestingly enough, the conversation suddenly changes, and talk of batch cooking, steaming, roasting, grilling, baking, and planning ahead takes place. Now, I’m being told what will be done in order for them to achieve their goals! … And I love it! The realization that no change will occur unless some changes are made hits and strikes a chord. Cooking is now on the forefront.

Reasons to Get Cooking

Simply cooking more and choosing the right foods in the right amounts (imagine your plate as ½ produce; ¼ whole grains; and ¼  lean proteins), can lend to improved health outcomes—such as a smaller waistline, deceased sodium and fat intake, more stabilized blood sugar levels, increased amounts of fiber, improved nutrient and antioxidant consumption, and a better protected heart. Ultimately, because restaurant food is notoriously high in fat, sodium, and sugar; extreme in portion size and calories; and low in fiber and amounts of produce.

When my clients begin cooking more—not only do they see significant improvements in their weight and health, but their energy levels increase, relationship with food improves, and their relationships with those in their home improve as well. Meal time becomes an opportunity to “catch up.” Cooking is certainly about fostering a healthy lifestyle, but it’s also about nurturing your relationships with others—whether family, friends, or you that you’re cooking for.

Let’s Get Cooking!

If you’re new to cooking, or simply looking for some quick easy healthful recipes, see my below favorites. They’re by far gourmet, but they fit the “healthy, fit, and quick” bill! Happy cooking and healthy eating!

Top 3 “No-Brainer” Easy Healthful Dinners

• Meatballs 101: A serving of Trader Joe’s turkey or vegetarian meatballs; over 1- 1 ½ cups of spinach, spaghetti squash or whole-wheat pasta; mixed with roasted peppers, mushrooms, onions, zucchini (or whatever veggies you have around … the more the better!); topped with ½-1 cup marinara sauce and sprinkled with parmesan cheese
• Baked Chicken Tomato Madness: Baked chicken breast, topped with 3-4 tablespoons of tomato paste and/or marinara sauce and a dash of mozzarella cheese. Serve with your vegetable of choice and a slice of whole-grain bread.
• “Stew” 101: Mix one 25-ounce can of marinara sauce with two 12-ounce cans of black, kidney, or chick peas; 32 ounces of low sodium tomato soup; 1 bag of pre-washed spinach; 3 cups of sliced mushrooms, peppers, and zucchini; and two cooked, 5-6 ounce chicken breasts (optional). Let simmer until vegetables are fork tender or cooked to taste. Makes about 6-8 one-cup servings. Great for multiple meals!

For more tasty easy recipes, click here

What will you make for dinner tonight?

 

About Corinne:
Corinne Dobbas, MS, RD is a leading nutrition counselor, writer, and speaker and trusted nutrition source for the media. She believes that optimal health starts with the activity that you do every day—eat. Corinne is a Registered Dietitian (RD) with a Masters in Nutrition who adores helping people find health through nutrition. You can find Corinne in the San Francisco Bay Area counseling, speaking, and writing about nutrition. She specializes in weight management, sports nutrition, and disordered eating. To learn more please visit Green Grapes Nutrition. You can also connect with Corinne on Twitter and Facebook.

Go Red and Get Your Plate in Shape for National Nutrition Month

The Academy of Nutrition and Dietetics declares March as National Nutrition Month—a time to raise awareness and promote nutrition to the public.  This year’s campaign message is directed towards the transition from MyPyramid to MyPlate.  After decades of promotion and countless modifications to the Food Guide Pyramid, the United States Department of Agriculture (USDA) introduced a new healthy eating concept to Americans called MyPlate.  By simplifying the image and general message, the USDA  hopes that MyPlate will be a helpful and simple method to help Americans build a healthy meal to promote optimal health and well being.

“Get Your Plate In Shape”

The layout of MyPlate is very straightforward and easy to comprehend.  The simple place setting image consists of a dinner plate, drinking glass, and utensil.  The plate is broken into four basic food groups: fruits, vegetables, grains and proteins.  The drinking glass fulfills the dairy food group.  Not only does the MyPlate image provide the ideal meal layout, it also provides visual rations of foods.

The Academy of Nutrition and Dietetics developed a set of simple guidelines that can help you “Get Your Plate in Shape.” Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories.  By using the tips below, you can get your plate in better shape.

• Make half your plate fruits and vegetables
• Make at least half your grains whole
• Switch to fat-free or low-fat milk
• Vary your protein sources
• Cut back on sodium and empty calories from solid fats and added sugars
• Enjoy your food but eat less
• Be physically active your way

Paint Your Plate Red   

When following the new MyPlate guidelines to fill half of your plate with fruits and vegetables, don’t forget to include tomato products.  The “red” vegetable category was highlighted by the government throughout the development of the Dietary Guidelines and MyPlate.  The Dietary Guidelines Advisory Committee (DGAC), a panel of nutrition scientists and experts, were tasked at reviewing the body of evidence on nutrition science in order to create their comprehensive DGAC report on optimal eating.  One of the nine key foods/food groups that Americans should encourage, according to the Dietary Guidelines, include vegetables, in particular “red” vegetables.  The DGAC report emphasized the importance of eating a disease-preventative dietary pattern rich in colorful, nutrient-rich plant foods, singling out “red-orange” vegetables in particular, due to the body of science pointing out these vegetables have superior disease-fighting potential, such as prevention of prostate cancer and promoting heart health.

March is time to Make MyPlate ‘YourPlate’.

Whether you’re an active baby boomer, a soon-to-be mom, or a teenager, MyPlate offers non-sense, practical tips for optimal health.  Check out www.choosemyplate.gov and www.eatright.org/nnm for more information about these programs.  And try one of the National Nutrition Recipes featuring tomato products, such as Baked Quinoa Ratatouille.

By Sharon Palmer, RD

 

National Nutrition Month® 2012 Recipes

Academy of Nutrition and Dietetics

This is ratatouille with a twist: quinoa. If you love ratatouille but have never tried quinoa, this is an appetizing way to do so. If you don’t have quinoa on hand, this dish is still good without it.

Baked Quinoa Ratatouille

4 servings

1 tablespoon olive oil

2 cloves garlic, minced

1 red onion, thinly sliced

14 1⁄2 – ounce can diced tomatoes with liquid (low-sodium may be used)

2 tablespoons tomato paste

1 teaspoon dried basil

1⁄2 teaspoon dried oregano

1⁄2 teaspoon dried thyme

1 tablespoon chopped fresh parsley

1 large eggplant (about 1 pound) cubed

1 green pepper, thinly sliced

2 zucchini squash, sliced

1 yellow summer squash, sliced

1 cup cooked quinoa (cooked according to package instructions and rinsed, if necessary)

3⁄4 cup shredded part-skim mozzarella cheese (or Italian cheese blend, if desired)

 

1. Preheat the oven to 375 degrees.

2. Heat the olive oil in a large nonstick skillet over medium heat. Add the minced garlic and onion slices, and sauté for 5 minutes until softened.

3. Stir in the diced tomatoes, tomato paste, basil, oregano, thyme and parsley. Continue to cook for 1 to 2 minutes. Remove from heat.

4. Layer half of the tomato and onion mixture in the bottom of a 9×13-inch baking dish. Top with all of the uncooked sliced and cubed vegetables, then add the remaining tomato and onion mixture. Spread the cooked quinoa on top and sprinkle with the shredded cheese.

5. Cover with foil and bake for 40 to 45 minutes. Remove the foil for the last 5 minutes of cooking.

Tips: It’s helpful to buy pre-rinsed quinoa for convenience. If you don’t, you must rinse the quinoa several times before using it. Quinoa contains an outer coating of saponin that is very bitter. Use a fine colander and rinse the quinoa under cold water.

Serving size: Approximately 1 1⁄4 cups

Nutrition Facts per Serving:

Calories: 234 Fat: 8 g Cholesterol: 13.4 mg

Sodium: 380 mg Carbohydrates: 31.4 g Fiber: 8.3 g Protein: 11 g

 

Recipe provided courtesy of John Wiley & Sons, from Easy Gluten-Free: Expert Nutrition Advice with More than 100 Recipes by Tricia Thompson, MS, RD, and Marlisa Brown, MS, RD, CDE, CDN and American Dietetic Association. ©2010, John Wiley & Sons.

Make it Red This Valentine’s Day: Top 5 Ways to Show Your Love Love with Tomatoes

 

This Valentine’s Day, add red—the color of love—to your special someone’s meals. After all, red is the color of passion, romance, and excitement. Not only will your “make it red” addition further ignite your chemistry, it will fire-up your body’s defenses against cardiovascular disease, oxidative stress, inflammation, and prostate cancer, among other things. So—bring it on baby with these easy, healthy, and tantalizing red additions!

5 Ways to Make it Red this Valentine’s Day

1.       Fire-roasted eggs and spinach: Spice up your honeybee’s eggs! Simply scramble your eggs, add fire-roasted diced tomatoes and leafy green spinach. Place atop a corn tortilla for extra Southwestern flair, serve, and watch your love’s eyes sparkle in surprise! The simple addition of fire-roasted tomatoes will turn a traditional morning meal into something just that much more special.
2.      Salsafied black beans: In the mood for a complete snack? Add ½ cup of salsa to a ½ cup of black beans to pack a good punch of flavor, antioxidants, protein, and fiber. The protein and complex carb combo here from the beans will also leave your loved one feeling happy, as feel-good neurotransmitters, dopamine and serotonin, will be triggered. And we all know, the happier our special someone is, the happier we are as well. Bring on the happiness!
3.      Dressed-up crackers:  For a healthy appetizer or snack, place a dollop of low-fat ricotta on whole-grain crackers, such as tasty Mary’s Gone Crackers or Ak Mak Crackers, then top with tomato paste and finally, add a basil leaf for the final touch. Looks so fancy, but is so easy! Your loved one will be charmed by the delightful presentation.
4.      Stewed-tomato sauce with a kick: Simply blend two 14.5-ounce cans of stewed tomatoes with the following: ½ diced onion; 2 cloves garlic, minced; one 6-ounce can of tomato paste; ¼ cup olive oil; 1 teaspoon dried oregano; 2 teaspoons chili powder; ½ teaspoon cumin; 1 teaspoon cinnamon; 2 teaspoons red pepper flakes. Once blended, simmer, heat to taste, serve, and enjoy! This lends a fabulously thick sauce that’s great for any meal—whether using in a pasta dish or adding as a condiment to chicken breast. For an extra veggie punch, simply add your favorite vegetables, such as mushrooms, peppers, or zucchini, while simmering.
5.      Cocktail sauce: Dazzle-up your low calorie, protein packed, belly-filling prawns with this easy homemade cocktail sauce. Simply mix 1 cup of ketchup; 2 tablespoons of prepared horseradish, 2 tablespoons of lemon, and ½ teaspoon of Worcestershire and refrigerate until ready for use. If having a home cooked meal, offering shrimp cocktail as an appetizer will not only keep your waistline in-check, but it’ll add that special air of elegance—key on Valentine’s Day!

How will you make it red this Valentine’s Day?

By: Corinne Dobbas, MS, RD Nutrition Counselor, Writer and Speaker & Owner of Green Grapes Nutrition

About Corinne:

Corinne Dobbas, MS, RD is a leading nutrition counselor, writer, and speaker and trusted nutrition source for the media. She believes that optimal health starts with the activity that you do every day—eat. Corinne is a Registered Dietitian (RD) with a Masters in Nutrition who adores helping people find health through nutrition. You can find Corinne in the San Francisco Bay Area counseling, speaking, and writing about nutrition. She specializes in weight management, sports nutrition, and disordered eating. To learn more please visit Green Grapes Nutrition. You can also connect with Corinne on Twitter and Facebook.

Tomato Cuisine, the Ultimate Comfort Food

As the temperature falls outside, fill your home with the warmth and aroma of your favorite comfort food baking in the oven.  Whether it’s your own famous hearty chili or your mother’s classic meatloaf, we all have our go-to recipes that warm our souls on a brisk winter day.

Foods that Comfort Your Body

Sure, you love your favorite comfort foods, but do they love you back?  Many comfort foods can be loaded down with saturated fats and refined grains.  Try including healthier ingredients in your favorite comfort foods, such as whole grains, vegetables, beans, lentils, and lean meat, fish and poultry.  One way you can up the nutrition quotient of your favorite comfort food dish is to pump up the veggies.  Tomato products, such as canned tomatoes, tomato soup, tomato sauce, and pasta sauce, can provide your body with much more than just feel-good comfort and taste.  These plant foods are loaded with essential vitamins, minerals, and fiber in a low fat and low calorie package.  One cup of canned tomatoes contains 41 calories, 0 grams of fat, 2.4 grams of fiber, and 2 grams of protein, along with supplies of vitamins A, B6, C, and K; iron, potassium, and manganese.

Tomato products are also a significant source of antioxidants, such as the cancer-protective carotenoid lycopene.  Lycopene from tomatoes has been repeatedly studied in humans and found to be protective against a growing list of cancers.  These cancers now include colorectal, prostate, breast, endometrial, and one of the deadliest cancers, pancreatic.  In particular, tomato products seem to be the most promising in prostate cancer prevention.  A meta-analysis of 21 studies published in Cancer Epidemiology Biomarkers and Prevention found that eating tomatoes, especially cooked tomatoes, provides protection against prostate cancer.  In fact, men who are the highest amounts of tomatoes were found to have an 11% reduction in risk for prostate cancer.

And that’s not all.  Regular intake of tomato products has been consistently associated with lower rates of cardiovascular disease, and research suggests that it can help lower blood pressure levels, protect against sun damage, and promote bone health.  How do tomatoes offer all of these health benefits?  It may be due to tomato’s anti-inflammatory effects.  Research continues to confirm that inflammation is at the root of many chronic diseases, including cancer, diabetes, cardiovascular disease, and even Alzheimer’s disease.

Get Cookin’ Up Comfort

Comfort foods are a major part of American cuisine, with many restaurants and chefs including feel-good recipes on their menus.  So whether you’re dining out or cuddled up at home, choose a comfort food, such as spaghetti, meatloaf, soup, chili, or stew, that contains tomato products to maximize the nutrient qualities of your meal.

Try this comfort food recipe for your next family meal—or serve it at the Superbowl this year.  It will give you a dose of disease-protective nutrients and comfort all in one sitting.

 

 

 

Superbowl Chili Mac

1 Tbsp. canola oil

1 large onion, chopped

1 green bell pepper, seeded and chopped

3 garlic cloves, chopped

3/4 lb. 93% lean ground sirloin

2 Tbsp. chili powder

1 Tbsp. ground cumin

1 Tbsp. dried oregano

Salt, to taste

1 can (28 oz.) tomatoes, drained

1 cup chopped cilantro

1 can (15 oz.) pink beans, rinsed and drained

4 cups cooked whole-wheat macaroni (4 oz.dry)

1 cup (2 oz.) shredded reduced-fat Cheddar cheese

Heat the oil in a large Dutch oven over medium-high heat. Sauté the onion, green pepper and garlic until the onion softens, about 5 minutes. Add the meat and, breaking up the meat with a wooden spoon, cook until it is browned, about 4 minutes.

 

Mix in the chili powder, cumin, oregano and salt. Add the tomatoes, breaking them up with the spoon. Mix in the cilantro. Simmer 20 minutes, until the chili is moist and the meat is soft. Mix in the beans.

Just before serving, mix in the pasta. Divide the Chili Mac among six deep bowls, sprinkle with the cheese and serve.

Makes 6 servings. Per serving: 365 calories, 10 g. total fat (4 g. saturated fat), 46 g. carbohydrate, 27 g. protein, 8 g. dietary fiber, 331 mg. sodium.

Recipe courtesy American Institute for Cancer Research

 

 

 

 

 

 

By Sharon Palmer, RD

Starting off a New Year with Tomato Health!

Table for Two: Tomato Nutrition & You

It’s great to dine out—delicious food, great conversation with friends and family, and no cooking or cleaning up are your rewards.  But eating out is often a decadent experience, filled with super-sized portions of starchy foods and meats that are short on veggies.  If you eat out regularly, you can be missing out of one of the most important food groups on your plate—vegetables.  These plant foods are packed with fiber, vitamins, minerals and phytochemicals that offer antioxidant health protection—all in a low-calorie bundle.  One way to make sure you’re fitting in a serving or two of veggies while dining out is to look for the color red—the calling card for tomato products, such as canned tomatoes, tomato sauce, tomato soup, tomato juice and salsa.  Including tomato products in your meal choice is an easy way to power up on vegetables.

Tomato products are rich in the powerful antioxidant group, carotenoids, which have been shown to inactivate free radicals, protect against cancer, and slow development of atherosclerosis.  Research suggests that lycopene, the most plentiful carotenoid that tomatoes contain, could be linked to the health-protective effects of tomato products.  In addition, lycopene in processed tomato products is better absorbed than that of fresh tomatoes.  Regular intake of tomato products has been associated with lower rates of cardiovascular disease, improving lipid panels, and may also aid in treating hypertension. 

And studies show that if you fill up on high-fiber, low-calorie, high-volume foods, such as tomato products, it can help you lower your calorie intake and manage your weight better.  This is definitely a helpful tool when you’re eating out, where it’s easy to be tempted to eat more calories than you need.

Order Red!

Best of all, tomato products are simply delicious; some of your favorite restaurant dishes may include tomato products.  So, go head, look for the color red on the restaurant menu and order away.  Look for menu items that call upon nutritious, delicious tomato ingredients, including marinara sauce, tomato sauce, canned tomatoes, and salsa.  Start off your dining experience right by ordering a cup of hot, comforting tomato basil soup, cup of chili, salsa, bruschetta, or flat bread pizza as an appetizer.  Entrees such as pasta dishes, enchiladas, or tostadas are also excellent ways to include tomato products in your entrée choices.

By including tomato products in your appetizers and meals when eating out, you will not only be ordering a delicious meal, but also a daily serving of vegetables that provide a bounty of health protective benefits.  Take a look at our list of common restaurant menu items to help you include tomato health in your next order!

Look for Tomato Products on the Menu

Here’s a list of delicious, nutritious restaurant menu items that call upon the power of tomato products.

Popular Restaurant Menu Items Featuring Tomato Products
Beef Stew
Bruschetta
Chili
Eggplant Parmesan
Enchiladas
Indian Curry Dishes
Lasagna
Meatloaf with Tomato Sauce
Moussaka
Pasta with Marinara Sauce
Pizza
Ratatouille
Salsa
Shrimp Cocktail
Spaghetti
Tacos
Tomato Soup
Tomato-based Vegetable Soup
Tostadas

 

 

 

 

 

 

Written by Sharon Palmer, RD