By Eliza Short, RD, Communications Coordinator for Jackson In Action
Tomatoes are versatile summer vegetables that can be sliced or chopped and added to salads and sandwiches, among other dishes. They can also be used as a substitute for ketchup or barbecue sauce on popular summer foods such as hamburgers and hotdogs. Sugar and/or corn syrup is often listed as the second or third ingredient by weight on the nutrition label for ketchup, with the first ingredient being tomato concentrate. There are about 4 grams of sugar for each tablespoon of ketchup which is equivalent to 1 tsp of sugar. It is easy to get carried away with the ketchup bottle, and a healthy alternative is diced tomatoes, which contain all of the health benefits of tomatoes without the added sugar! Below you will find a nutritious salad recipe featuring tomatoes.
On Thursday, July 27th, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring tomatoes. Taste tests and recipes will be provided.
Featured Recipe: Chopped Greek Tomato Salad
Ingredients: Stir together
- 1 cup cooked quinoa or brown rice
- One 14-ounce can drained white beans or garbanzo beans
- 3 cups chopped fresh tomatoes
- 1 cup chopped fresh herbs (mint, parsley, and basil or others)
- 1 cup chopped red onion
- 2 cups chopped cucumbers
- ½ cup chopped Kalamata olives
- ½ cup thinly sliced radishes
Dressing: Stir together
- ¼ cup olive oil
- 1/3 cup lemon juice
- 1 T minced garlic
- 1 T sugar
- ½ tsp oregano
- Pinch of salt and pepper
Directions: Stir dressing into ingredients and enjoy immediately or store in fridge for up to three days. Add fresh salad greens or spinach later to crisp it up.