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.

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

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.

Written by Sharon Palmer, RD

The holiday season is upon us, along with the plethora of traditional treats and goodies that tempt our indulgence and expand our waistlines.  Many of us may find that we typically gain a few unwanted pounds through the holidays, but this year can be different!  By incorporating delicious and nutritious tomato products into your meals, you can decorate the holidays with nutrition and health.

Give the Gift of Health

Tomato products can add delicious flavor, nutrition and festivity to your holiday dishes, without extra calories.  By serving your loved ones dishes that contain tomato products, you bestow upon them the greatest gift of all, good health.  Tomato products are loaded with essential vitamins, minerals, and fiber—all in a low-fat and low-calorie package.  In fact, one cup of canned tomatoes 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.

In addition to vitamins and minerals, tomato products are rich in the powerful antioxidant group, carotenoids, which inactivate free radicals, protect against cancer, and slow the development of atherosclerosis.  The most plentiful carotenoid is lycopene, and tomato products are responsible for more than 80% of the lycopene in the U.S. diet.  Lycopene in processed tomatoes is much better absorbed than that of fresh tomatoes.  In addition, lycopene in tomatoes appears to have synergistic effects with other nutrients in foods.

On the Holiday Menu: Health Protection.  

By painting your holiday table red, you can add health-protecting power to your dishes.  The health benefits of eating more tomato products include protection against oxidative stress, reduction of inflammation, lower rates of cardiovascular disease, improved cholesterol levels, blood pressure control, defense against sun damage, improved bone health, and protection against some forms of cancer, such as prostate.  And by upping your serving of fiber-rich tomato products, you can help increase your sense of fullness at meal time in order to maintain a healthy weight.

Go ahead, include lots of tomato products during the holiday season, including hearty tomato-based soups, tomato dips and salsas for party trays, pilafs and side-dishes featuring tomatoes, pasta dishes, and Mexican favorites such as tamales and enchiladas.  For starters, try this recipe for Tomato and White Bean Bruschetta on a Grilled Baguette for a holiday appetizer that is sure to please everyone.

Sharon Palmer, RD

Tomato and White Bean Bruschetta on a Grilled Baguette

Prep time: 15 minutes, Cook time: 5 minutes

Start your meal off right with this uber-healthy take on bruschetta. Save time, but don’t skimp on nutrition by incorporating canned, chopped tomatoes.

Ingredients:

• 1 (15-oz.) can petite cut diced tomatoes
• 1/2 cup small canned white beans, rinsed and drained
• 1 tablespoon extra virgin olive oil
• 1 tablespoon white balsamic vinegar
• 1 tablespoon snipped rosemary
• 1 teaspoon minced garlic + 1 clove garlic, halved
• Sea salt and freshly ground pepper to taste
• 12 to 16 baguette slices
• Olive oil cooking spray
• 1 tablespoon pine nuts, toasted
• Freshly shredded Parmesan cheese

Drain tomatoes in a fine mesh strainer and place in a medium bowl. Let stand for 5 minutes then drain off any accumulated liquid. Stir in beans, olive oil, vinegar, rosemary and minced garlic. Season to taste with salt and pepper and set aside. Rub the cut side of the garlic onto baguette slices and spray with olive oil cooking spray. Grill over medium heat for a minute or 2 on each side or until nicely grill marked and crisp. Remove and let cool. Place equal amounts of tomato mixture on each baguette slice and top with pine nuts and Parmesan. Makes 12 to 16 appetizers.

Nutritional analysis per serving: Calories: 110, Fat: 4g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 410mg, Potassium: 65mg, Carbohydrates: 17g, Fiber: 3g, Sugar: 3g, Protein: 4g.

Slow cooked meals date back to early humans slow-cooking their meals of game meat, plants, herbs and water over the open fire.   Yet, this cooking style is still hot today, as it enhances flavor, enriches nutrition, requires minimal time and effort, and is economical.  So, next time you find yourself debating over what to make for supper, turn up the heat and slow cook your meal.

Tomato products are the perfect starter for your next crock pot concoction.  They can naturally tenderize and season meats and serve as a base for soups, stews, bean dishes and side dishes.  The use of moist, flavorful ingredients, like tomato products, reduces the need to add extra fats and sodium to your recipe, as well.  You can use leaner cuts of meat that trim unhealthy saturated fats in slow-cooked meals, because the longer, moist cooking time will tenderize the meat.

Red Hot Nutrients
Some nutrients become more available to your body as they are cooked.  For example, the powerful antioxidant, lycopene, becomes more readily absorbable in your body when it is cooked (for example, in tomato products), so you can maximize nutrients in slow-cooked meals.  Adding tomato products to the crock pot also adds an easy vegetables—you gain a great dose of vitamins C & A, fiber, and potassium in every serving.

Foods in combination provide nutritional synergy—they seem to amplify the health benefits of nutrients, compared to taking them individually.  For example, when you combine broccoli with tomato products, the cancer-protective effects are increased, according to research.  Thus, combining many nutrient-rich vegetables in a slow-cooked meal can amplify nutritional content of a dish. 

Provide, Protect & Prevent
If you cook meat in a liquid at low heat (such as in slow-cooking), you can help reduce the number of cell-damaging compounds known as AGEs (advanced glycation end products)   that are produced in the meat by 50%, compared with broiling or grilling.  AGEs have been linked with inflammation, diabetes and heart disease.  Charred, grilled meats are also linked with producing more heterocyclic amines (HAs), carcinogens linked to cancer.  So, slow-cooking seems to be one of the safest ways to cook meats.

Let Tomato Products Star in Your Crock Pot

Tomato products are picked at their peak and preserved within hours of harvest.  They are economical and you can store them for long periods of time in your pantry.  Stock up on tomato products to add nutrition and flavor to your favorite fall crock-pot dishes.  Add them to crock-pot soups, stews, bean dishes, chili, meat dishes, and more.  Try our recipe for delicious Slow Cooked Asian Meatloaf listed below!

Slow Cooked Asian Meatloaf

• Prep time: 20 minutes
• Cook time: about 4 to 6 hours

Ingredients:

• 1 (6-oz.) can no salt added tomato paste
• 2 Tbsp each: chili garlic sauce and honey
• 1 Tbsp soy sauce
• 1 Tbsp peeled and finely chopped or grated fresh ginger,
•  divided
• 1 (20-oz.) package extra lean (99% fat-free) ground turkey
• 2/3 cup panko bread crumbs*
• 1/3 cup each: diced red bell pepper, diced water chestnuts and sliced
• green onions
• 2 Tbsp chopped fresh cilantro
• 1 egg

Directions:  Place a long strip of foil inside the slow cooker and press into the bottom. (This will allow you to lift out the cooked meatloaf.) Stir together tomato paste, chili garlic sauce, honey, soy sauce and half the ginger in a small bowl; set aside. Stir together 1/4 cup tomato mixture, remaining ginger and all remaining ingredients in a medium bowl until well blended. Shape mixture into a round or oval loaf to fit into your slow cooker and place on foil. Spread reserved tomato mixture over the top and sides of meatloaf. Cover and cook on low for 4 to 6 hours or until internal temperature reaches 165°F on a meat thermometer. Carefully lift meatloaf out of the slow cooker and let stand for 5 minutes before slicing  Makes 4 to 6 servings.Quick oven variation: Prepare meatloaf as directed above, placing on a lightly greased baking sheet instead of in a slow cooker. Cook in a preheated 350°F oven for 50 to 60 minutes or until meatloaf reaches 165°F on a meat thermometer. *Panko or Japanese bread crumbs can be found in the Asian Foods section or near traditional bread crumbs in most supermarkets.

Nutritional analysis per serving
Calories: 220, Fat: 2.5g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 90mg, Sodium: 570mg, Potassium: 444mg, Carbohydrates: 21g, Fiber: 2g, Sugar: 11g, Protein: 32g, Vitamin A:  25%, Vitamin C:  40%, Calcium:  2%, Iron:  20%

For more information about tomato products, visit www.tomatowellness.com

Written by Sharon Palmer, RD with Briana Austin.

Making a nutritious lunch for your child may be much easier and convenient than you thought.  By incorporating tomato products into your child’s lunch you will be providing their growing minds and bodies with an endless amount of nutritious benefits including essential vitamins, minerals and fiber.

Health Class
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. 

By including tomato products in your child’s lunch, you may also be protecting them while they’re playing outdoors at recess.  Tomato products may offer natural protection from the sun’s damaging UV rays.  But the protection doesn’t stop there, as laboratory research has hinted that carotenoid intake may protect bone health.

Soup’s on!
One of the simplest tomato entrées to pack for lunch is a tomato-based soup.  Fill up a thermos of creamy tomato basil soup or a hearty chili and you’ll be filling up your child with not only a nutrition packed meal, but also a daily serving of vegetables.  Try out our delicious Tomato, Sausage and White Bean Stew recipe found at the bottom of this article.

Tomato-based products can easily be incorporated as a healthy and delicious side to your child’s lunch as well.  It can be as simple as adding ketchup as a condiment on sandwiches or packing tortilla chips with salsa.  When it comes to nutrition, a little red goes a long ways.  

Go Big Red!
Show your team spirit for tomatoes during lunch, as well as afterschool snacks.  Having easy grab-and-go munchies for your child to snack on after school is yet another way to include the powerful nutrition tomatoes have to offer.  Slicing up the homemade pizza from last night’s dinner, dipping fresh vegetables into salsa hummus, or simply stocking the fridge with a tomato juice beverage are all great ways to go big, and go red with after school snacks!

Tomato, Sausage and White Bean Stew

• Prep time: 15 minutes
• Cook time: 4 to 10 hours
• Ingredients:
• 3 (15-oz.) cans dried small white beans, drained
• 2 (14.5-oz.) cans fire roasted diced tomatoes
• 2 tsp dried Italian herb seasoning
• 3 cloves minced garlic
• 2 medium carrots, peeled and sliced
• 2 stalks celery, sliced
• 1 large onion, coarsely chopped
• 3 links hot or mild Italian turkey sausage, casings removed
• Ground pepper to taste
• Shaved or shredded Parmesan cheese

Directions:

Place beans, tomatoes, seasoning and vegetables in a slow cooker; stir lightly. Tear sausage into 3/4-inch pieces and add to slow cooker; stir again lightly. Cover and cook on high for 4 to 5 hours or on low for 8 to 10 hours. Season to taste with pepper and serve with Parmesan cheese. Makes 6 servings.

Quick stovetop variation: Prepare as directed above, cooking in a large pot instead of a slow cooker and adding 1 cup reduced-sodium chicken broth. Bring to a boil; reduce heat and simmer, covered, for 45 minutes.

Nutritional analysis per serving: Calories: 240, Fat: 6g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 25mg, Sodium: 840mg, Potassium: 950mg, Carbohydrates: 39g, Fiber: 11g, Sugar: 10g, Protein: 18g, Vitamin A: 100%, Vitamin C: 60%, Calcium: 10%, Iron: 20%

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

By Sharon Palmer, RD

September is National Prostate Cancer Awareness Month, and there’s no better time to step up the fight against prostate cancer, the second leading cause of cancer deaths among men in the U.S.  An estimated 218,000 men will be diagnosed with prostate cancer this year, and more than 32,000 men will die from it.  According to the National Cancer Institute, you can help fend off prostate cancer by avoiding smoking, losing weight, maintaining a healthy diet, and exercising.  In addition, it’s important for men to be aware of the benefits of early detection and treatment for prostate cancer.

Tomato Products’ Anti-Cancer Nutrients

When it comes to diet, there’s one food that seems to be among the most promising in protecting men against prostate cancer—tomatoes.  Tomato products contain an arsenal of nutrients that may be behind their cancer-protective benefits.  They are naturally rich in vitamin C, vitamin A, fiber, potassium and carotenoids—which are powerful antioxidants.  The most abundant carotenoid in tomato products is lycopene, the pigment responsible for the deep red color of ripe tomatoes.  Tomato products—the second most popular vegetable in the country—account for more than 80 percent of the lycopene in the American diet.  An Ohio State University study found that single daily servings of processed tomato products produce significant increases in lycopene concentrations in adults.  And the lycopene from processed tomatoes versus fresh tomatoes is more bioavailable, because processing breaks down the tomato cell matrix, resulting in greater absorption of lypopene.

Tomatoes Take on Prostate Cancer

A number of studies have explored the prostate cancer-protective benefits of tomato products and lycopene.  Researchers from Montreal conducted a meta-analysis that included 11 case-control studies and 10 cohort studies or nested case-control studies on the use of tomato, tomato products, or lycopene.  Compared with nonfrequent users of tomato products, consumers of high amounts of raw tomatoes had an 11% reduced risk of prostate cancer, and those with a high intake of cooked tomato products experienced a 19% reduced risk.  And in the most comprehensive scientific analysis of cancer prevention and causation ever undertaken, an expert panel of scientists for the American Institute of Cancer Research reviewed over 4,000 trials, studies, and reports in order to create the organization’s Second Expert Report -  Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective.  The report notes that there is a substantial amount of evidence on tomato products, and that food containing lycopene probably does protect against cancer.  In particular, foods containing lycopene are listed as providing a convincing decreased risk for prostate cancer.

In fact, tomato products show such promise in battling prostate cancer that a research team led by John Erdman, PhD of the University of Illinois recently received a $400,000 grant from the National Institutes of Health to trace how tomato carotenoids help to reduce risk of prostate cancer in humans. This study will help scientists better understand how tomato carotenoids are absorbed and metabolized in the body in order to protect against prostate cancer.

Go Red!

So, this September, kick-start the healthy habit of painting your plate red.  Stock your pantry with tomato products such as canned tomatoes, tomato paste, salsa, tomato juice, and tomato soup.  Put a variety of tomato-based dishes on the menu, including lasagna, tacos, burritos, enchiladas, chicken cacciatore, pizza, pasta dishes, curries, stews, and soups.  Try one of my family’s favorite recipes for Easy Goat Cheese Vegetable Lasagna (check out a cooking demonstration of this recipe at http://www.youtube.com/watch?v=1A9pCb-aPrA). To learn more about health benefits, cooking tips and recipes featuring tomato products, visit www.tomatowellness.com.

Easy Goat Cheese Vegetable Lasagna
1 jar (25 ounces) marinara sauce
5 ounces goat cheese with herbs
2 eggs
½ cup milk
1 Tbsp chopped basil (or 1 tsp dried)
1 Tbsp chopped oregano (or 1 tsp dried)
1 tsp black pepper
2 cloves minced garlic
½ pound lasagna noodles, dried
1 jar (12 ounces) roasted yellow and red peppers, drained, chopped
3 cups sliced summer squash (zucchini, yellow squash)
1 cup shredded cheddar/Monterrey jack blend cheese
1. In a large baking dish, pour a small amount (about ¼ cup) of marinara sauce in the bottom and spread out.
2. Whisk together goat cheese, eggs, milk, and seasonings in a small bowl until combined.
3. Layer lasagna noodles, 1 cup squash, 1/3 of goat cheese mixture, 1 cup marinara sauce, and 1/3 cup shredded cheese. Repeat layers three more time.
4. Cover with foil or lid and bake at 350 F for 45 minutes. Remove foil and bake an additional 30 minutes until pasta is tender.

Sharon Palmer, RD is a registered dietitian and food and nutrition writer located in Southern California.  Visit her website at www.sharonpalmer.com.  

By Sharon Palmer, RD

Don’t let summer bog you down with high-fat, high-sodium cooking.  Celebrate the flavors of summer with a light, heart-healthy eating style by including more tomato products in your favorite summer dishes.

Tomato products can protect your heart in a number of ways:    

• Tomato products arsenal of nutrients including vitamin C, fiber, and potassium have heart-protective power.
• Tomato products are rich in carotenoids, plant pigments found naturally in tomatoes.  Carotenoids are powerful antioxidants that inactivate free radicals and slow the progression of heart disease. The most important carotenoid in tomato products is lycopene, which works in harmony with other tomato nutrients to protect the heart.  Lycopene is most available to your body in the form of processed tomato products.
• Tomato products reduce oxidative stress, a major contributor to the development of heart disease.
• Tomato products have been linked with lower levels of inflammation, which is at the root of heart disease.
• Tomato products produce anti-platelet compounds, which can aid in the prevention of heart disease.
• Some studies have found that tomato products reduce bad cholesterol levels and increase good cholesterol levels.
• Tomato products may reduce blood pressure.

You might not realize it, but tomato products are often fresher than fresh, as they are picked at their nutritional peak and preserved within hours of harvest.  They make a perfect addition for summertime menus.  Economical and easily stored in the pantry for long periods, tomato products make a simple resource for easy, breezy summer meals.  Try tomato products as a simple, healthy addition to your favorite summer dishes, in marinades, sauces, side dishes, pasta dishes, salads, dips and appetizers.

Check out this delicious summer recipe for Tomato and White Bean Bruschetta on a Grilled Baguette at http://tomatowellness.com/recipes/8

]]> http://tomatowellness.wordpress.com/2011/08/01/heart-healthy-summer-eating/feed/ 0 tomatowellness dancing fountains Sharon Palmer bruschetta http://tomatowellness.wordpress.com/2011/07/06/dive-into-tomatoes-for-sun-protection/ http://tomatowellness.wordpress.com/2011/07/06/dive-into-tomatoes-for-sun-protection/#comments Wed, 06 Jul 2011 21:35:45 +0000 tomatowellness http://tomatowellness.wordpress.com/?p=37 ]]>

The first warm rays of summer have arrived, and that means it’s time to seek refuge from the damaging effects of ultra-violet (UV) radiation.  Whether you’re at the beach, riding with the top down, or strolling the streets, every time you expose your skin to the sun you’re exposing yourself to the sun’s harmful UV rays. In fact, the CDC reports that each year more than one million cases of skin cancer are diagnosed and that one in five Americans will be diagnosed with skin cancer in their lifetime.

Sure, your best protection from UV radiation is to seek shade, don a hat, and use sunscreen, but growing evidence suggests that some natural compounds found in plants may protect you against damage caused by ultra-violet (UV) radiation.  Scientific research has found that the consumption of foods rich in carotenoids and flavonoids may offer sun protection.

In nature, carotenoids and flavonoids protect plants against excess light. And based on the scientific research completed to date, it appears that this protection may be conferred to people when they eat foods rich in carotenoids and flavonoids, too.  When you eat these foods, these compounds are distributed into tissues of your body that are exposed to the light such as your skin and eyes. In particular, carotenoids, lycopene and beta-carotene, which are powerful antioxidants found abundantly in tomato paste and tomato products, caught researchers’ attention.

A number of different research projects over the past few years have linked some natural compounds found in plants to protecting humans against damage caused by UV radiation. Researchers from Germany’s Heinrich-Heine University have been publishing a number of articles on the effects of plant compounds on UV radiation protection. In 2001, the Journal of Nutrition published a discovery by the German scientists that dietary tomato paste protects against UV-light induced erythema, or sunburn, in humans. In another study, published in 2005 in the International Journal for Vitamin and Nutrition Research, the researchers investigated the effects of supplementation with tomato-based products on the protection against UV-light induced erythema and found a more pronounced protective effect in the tomato extract and tomato extract/drink groups.  And, in 2007, Molecular Biotechnology reported on research findings that dietary micronutrients such as processed tomato products may contribute to life-long protection against harmful UV radiation because of the presence of powerful anti-oxidants like beta-carotene and lycopene which are capable of scavenging singlet molecular oxygen and peroxyl radicals caused by photo-oxidation.

So it looks like it can’t hurt to consume more tomato products this summer. Here are my favorite ways to include tomato products in your diet when the mercury rises.

Top Ways to Include Tomato Products in Your Diet This Summer

• Marinate meats, chicken, and seafood in a tomato paste-based marinade. Simply open a can of tomato paste, stir in olive oil, fresh herbs, garlic, and balsamic vinegar and pour the marinade over meat for a few hours before you grill it.
• Make a cold side salad featuring rice, pasta, quinoa or bulgur and stir in drained, canned tomatoes along with olives, green onions, feta cheese, fresh herbs and a splash of olive oil.
• Stir tomato paste into sauteed ground beef with chili and garlic in order to make a hearty taco filling for tacos, burritos, and taco salads.
• Turn up the heat on salsa—use it as a cool dip for chips and vegetables; top fresh fish with salsa before baking or grilling, and garnish whole wheat macaroni & cheese with salsa for color and spice.
• It’s time for a fresh take on pizza—top a whole wheat or corn crust with tomato paste, and pile it high with grilled veggies, chicken and herbs.
• Use up those abundant summer squashes in your garden by making a simple ratatouille. Here’s my favorite recipe: www.tomatowellness.com/recipes/12
• What’s for dinner on a hot summer night?  How about chili con carne? You can make the chili in a crock pot to avoid heating up your kitchen, and serve it with a crisp green salad.  Check out this prize-winning chili recipe from the US Dry Bean Council www.usdrybeans.com/2010/08/daves-chili/

Heart Health:

Tomatoes have an arsenal of vitamins, minerals and antioxidants that can protect him from heart disease—the number one killer in the U.S.  A growing body of evidence indicates that if he eats more tomato products it can protect his heart in a number of ways.  The antioxidant nutrients in tomatoes fend off oxidative stress and chronic inflammation that can lead to heart disease, as well as other chronic diseases.  Tomato products also contain anti-platelet compounds that inhibit platelet aggregation, which may help prevent coronary vascular disease.  Another heart-health benefit of tomato products is their good influence on blood lipids.  A tomato-rich diet can increase “good” cholesterol levels by more than 15% and decrease “bad” cholesterol levels by about 13%, according to research.  In addition, potassium-rich tomato products have shown benefits in reducing blood pressure in people with hypertension.  So paint his plate red to protect that ticker!

Prostate Health:

Dish up more tomato products to protect him from prostate cancer.  A number of studies have documented how tomato products—in particular tomato’s antioxidant lycopene—can protect against prostate cancer.  People with a high intake of cooked tomato products experienced a 19% reduced risk of prostate cancer, according to a recent study.  The landmark report from the American Institute for Cancer Research, The Second Expert Report – Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, notes that there is a substantial amount of evidence on tomato products, and that food containing lycopene probably does protect against cancer.  Tomatoes are so promising in the fight against prostate cancer that the National Institutes of Health recently awarded a $400,000 grant to the University of Illinois to trace how tomato nutrients help reduce the risk of prostate cancer in humans.

Tomato Products All Year Long

Include more tomato products in his diet all year long by encouraging these healthy habits:

• Sipping on tomato juice for breakfast.
• Enjoying tomato soup for lunch with a sandwich.
• Including pasta with tomato sauce on the menu each week.
• Feasting on delicious Latin foods such as salsa, enchiladas, and tacos.
• Cuddling up to comfort foods featuring tomato products, such as meatballs in tomato sauce, lasagna, Swiss steak, and stuffed green peppers.
• Turning on the crockpot to simmer chili, stew, and soups featuring canned tomatoes.
• Making homemade, healthy pizzas with pizza sauce, reduced fat cheese, and loads of veggies.

A Tomato Feast for Father’s Day:

Try this delicious recipe for a Father’s Day cookout that he’ll love!

Tuscan Tomato Turkey Burgers

Printable

Prep time: 20 minutes, Cook time: 10 to 15 minutes

Say bye bye to the boring, high-calorie burgers of summer. These decadent yet healthy burgers will soon be your new summertime favorite! Serve with orzo pasta salad.      

Ingredients:

• 1 (20-oz.) package 99% fat-free ground turkey
• 1/4 cup chopped sun-dried tomatoes
• 1/4 cup minced red onion
• 1/4 cup snipped basil
• 2 tablespoons shredded Parmesan cheese
• 1 teaspoon minced garlic
• 1/4 teaspoon crushed red pepper flakes
• 4 slices rustic whole grain bread
• 3/4 cup warmed marinara sauce, plus additional for table
• 2 oz. thinly sliced mozzarella cheese
• 1 cup baby arugula
• 1 teaspoon olive oil
• 1 teaspoon white balsamic vinegar
• Sea salt and freshly ground pepper to taste

Mix turkey, sun-dried tomatoes, onion, basil, Parmesan, garlic and red pepper in a medium bowl until well blended.Shape into 4 flat patties. Cook on a well-oiled grill over medium heat for 5 minutes. Turn and top each burger with equal amounts of marinara sauce and mozzarella cheese; cook for 5 minutes more or until cheese is melted and burgers are cooked through. Grill bread slices for about 1 minute on each side or until lightly crisped. Toss arugula with olive oil and vinegar and season with salt and pepper. Place arugula onto toasted bread and top with burgers. Serve with additional warmed marinara sauce, if you like. Makes 4 servings.

Nutritional analysis per serving: Calories: 310, Fat: 9g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 70mg, Sodium: 560mg, Potassium: 289mg, Carbohydrates: 19g, Fiber: 4g, Sugar: 1g, Protein: 43g, Vitamin A: 15%, Vitamin C: 10%, Calcium: 20%, Iron: 20%

Sharon Palmer, RD