What everyone ought to know about tomatoes.
Nutritional breakdown of tomatoes
One medium tomato (approximately 123 grams) provides 22 calories, 0 grams of fat, 5 grams of carbohydrate (including 1 gram of fiber and 3 grams of sugar) and 1 gram of protein. Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.
Alpha-lipoic acid helps the body to convert glucose into energy. Some evidence suggests that alpha-lipoic acid can aid in blood glucose control, improve vasodilation and protect against retinopathy in diabetic patients and may even help preserve brain and nerve tissue.
Lycopene is the antioxidant that gives tomatoes their rich red color. Tomatoes account for 80 percent of lycopene consumption.
Choline is an important nutrient found in tomatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
How to incorporate more tomatoes into your diet
Make sure to store fresh tomatoes at room temperature. Avoid refrigeration, as this causes tomatoes to lose their flavor.
Tomatoes can be easily incorporated into your daily diet, from using them in sauces and soups to creating a quick bruschetta appetizer.
- Dip grape or cherry tomatoes in hummus or plain yogurt dip and have as a side or a snack.
- Always add sliced tomato to your sandwiches and wraps.
- Add diced canned tomatoes (low sodium) to homemade or jarred marinara sauces when making pasta.
- Used canned diced or stewed tomatoes in soups.
- Have a piece of toast with avocado and tomato slices.
- Make your own quick salsa with diced tomatoes, onion, jalapeno, cilantro and freshly squeezed lime.
- Dice fresh tomatoes and add them to rice and beans, quesadillas or tacos. Add them to your omelets or scrambles for breakfast.
- Drizzle freshly sliced tomatoes and sliced mozzarella with balsamic vinegar and top with chopped basil.
- Make a quick bruschetta for an appetizer.
REGISTER NOW for our next clinic – “Farm to Fork”
We will educate you on our local farms and CSA’s (Community Supported Agriculture). We will also have a CSA box from New Earth Farms in which we will use to prepare a meal.
When – Saturday, June 18th
Time – 10 am
Where: Virginia Garden Organic Grocery (Virginia Beach Farmers Market)
Costs – $35 (Bring a friend for FREE)