By Ruth Lahmayer Chipps, MS, RDN, CD, Jackson In Action Communications Director
TOMATO GARBANZO SALAD
3-4 large tomatoes, chopped, juice drained – approx. 3 cups
1/2 Can garbanzo beans (chickpeas) or other bean/legume
2 green onions (chopped)
Vinaigrette Dressing:
1 Tbsp. olive oil or sesame oil
2 t. balsamic vinegar
salt and pepper to taste
½ cup fresh oregano or basil (finely chopped)
METHOD:
Rinse and drain chickpeas/beans and place in a large salad bowl.Add chopped tomatoes and onions.
Mix dressing in separate bowl, adding oil and balsamic vinegar. Mix and add salt and pepper.
Garnish with fresh herbs.
Tomatoes
Harvest of the Month
Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. September features a cooking demo on NBC-TV in Eau Claire, WI.
Fresh Tomato & Lime Salsa
Tomato Tips & Nutrition
NUTRITION
One tomato contains 25 calories, 20 mg of sodium and 5 g of carbohydrates.
Tomatoes are high in vitamin A, vitamin C and potassium.
USES:
Fresh Tomato can be made into soup, salsa, pasta or pizza sauce.
Add a slice to sandwiches.
Local Tomatoes: Melrose tomatoes are green-house grown year round. Find them at local grocery stores or contact The Tomato Patch at (608) 488-2831.
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action. She hosts Harvest of the Month on NBC-TV (WEAU) and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com
RECIPE: Fresh Tomato & Lime Salsa
FRESH TOMATO LIME SALSA
You’ll forget salsa in the jar with this refreshing salsa with only 6 ingredients
Ingredients:
1 1/2 cups (about 3-5) plum/Roma tomatoes or other local variety such as “Melrose Tomatoes”
4 Tbsp. red or white onion, diced
2 Tbsp. cilantro, chopped
1 jalapeno pepper, seeded and minced, fine
2 Tbsp. lime juice
1 Tbsp. olive oil
Optional pinch of salt and additional hot sauce if desired
Method:
Makes 6 servings/Per ½ c. Serving:
Cut tomatoes in half and squeeze to remove seeds. Discard seeds and dice the tomatoes. Gently mix all ingredients in a bowl. Delicious with scrambled eggs. Per Serving Nutr. Info: 35 cal. , 2.5g Fat, 3g Carb, 0g Protein
MORE RECIPES: www.JacksonInAction.org/recipes
To view Harvest of the Month info., go to www.JacksonInAction.org/recipes
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
More at: www.JacksonInAction.org
