Turn to Tomatoes!

What's So Cool About Tomatoes Anyways?

Remember as a kid you would look at those red icky things on your plate and scream "EWW, yuck tomatoes? I HATE tomatoes!" and then your mother would proceed to make you eat them anyways, no matter how dramatic you were about them? Or even worse your grandmother would presume to make you eat a full plate of them before you could go play in her tree house! I surely remember those days! Well good news mom and grandma were on to something (figures), because tomatoes are mighty little fruits that are power packed with wholesome goodness! Don't worry I got over my "tomatophobia." I can now eat them like apples!

Lets go over a few health benefits these mighty little fruits contain within their bright red skins:

• They contain a high amount of carotenoids (lycopene to be exact), that may help prevent chronic diseases including cancer. Carotenoids also act as antioxidants within the body, which is how they could potentially help prevent cancer!
• Vitamin C! Come on spit it out, we all know you hate to drink those vitamin C drinks when your are feeling a little tickle, tickle, cough, cough in your throat. Well do I have some good news for you! Tomatoes are loaded with vitamin C, meaning when you are feeling like your about to get sick you can eat a whole plate of tomatoes (pause, I'm getting flashbacks...phew okay were good) and you will have more than enough vitamin C to fight off that nasty cold.
• Folate is the next lucky nutrient contained within this mighty goodness! Folate is a vitamin B needed within your body to make DNA and other genetic material, so in other words folate is needed to you can continue living! Don't worry our little tomato friend can help you out with this one as well.
• Last but not least vitamin K! We need this nutrient to keep our bones healthy and to heal our wounds from the super crazy adventures we are about to participate in....if the snow would ever melt in this wonderful state of Utah. Tomatoes are high in vitamin K as well! So feel free to be crazy and wild on those adventures you have been dreaming about for the past 6 months!

One last thing! Don't you want to know some unbelievably fun facts about tomatoes?!

1. Tomatoes aren't always red! There are over 10,000 varieties and those colors include pink, purple, white, and black tomatoes! I know what your thinking....BLACK TOMATOES?! What is this insanity? but I'm not lying to you! Take a look at the picture on the right!
2. The largest tomato picked in history weighed a whopping 7.7 lbs! Could you imagine eating that as a child?
3. How many tomatoes do you think has ever been picked from one plant? Go ahead take a guess.....have a number? Well the actual number is 32,194!

So what is the point to all of this? Make your kiddos eat plates of tomatoes! It's fine, let them cry, they will thank you one day!

Small video message here: https://www.powtoon.com/c/by5vdCW53aA/1/m

Now lets make this wonderful tasting soup a meal! Have you ever tried Tomato-Avocado Toast? Well if you haven't, here is a recipe below! I hope you enjoy!

Tomato-Avocado Toast

Yields 16 small toasts:

Ingredients:

• 1 small baguette (5 ounces)
• 2 Tbs olive oil
• 1 ripe avocado
• 1 tsp fresh lemon juice
• Coarse salt and ground pepper
• 1 pint grape tomatoes, quartered

Directions

1. Preheat oven to 350 degrees F. Slice baguette diagonally into sixteen 1/2-inch-thick slices; brush both sides with a total of olive oil. Bake on a baking sheet until golden, about 8 minutes.
2. Halve avocado lengthwise and remove pit; scoop flesh into a small bowl. Mash with lemon juice; season with coarse salt and ground pepper. Spread on toasted bread; top with grape tomatoes.

Italian Lentil Soup Recipe

Yields 2 quarts:

Ingredients:

• 2 1/2 tsp olive oil
• 2 medium onion, diced
• 1 cup carrot, diced
• 3/4 cup celery, diced
• 1-2 cloves garlic, minced 
• 3 1/4 cups broth
• 3 1/4 cups water
• 3/4 cup red lentils, rinsed
• 1 (14.5 oz) can diced tomatoes
• 1-2 bay leaves
• 1/4 tsp thyme
• 1/2 tsp dried basil (1 1/2 tsp fresh basil)
• 1/8 tsp black pepper
• 1 pinch crushed red pepper
• 3 oz tomato paste
• 2 oz frozen kale
• 1 1/2 tsp red wine vinegar

Directions:

1. Add oil to pan. Saute' onions, carrot, and celery for 6-7 minutes
2. Add garlic and saute' for an additional 1-2 minutes until fragrant
3. Add broth, water, red lentils, tomatoes, bay leaves, thyme, black pepper, crushed red pepper, and tomato paste. Bring to a boil and reduce heat
4. Simmer for 25-30 minutes or until lentils and vegetables are tender
5. Remove all bay leaves
6. Add kale and vinegar, cook for an additional 5 minutes
7. Serve and enjoy!

Nutrition Facts for 1 cup of soup: 130 calories, 8 g protein, 20 g carbs, 3 g fat.

Clearing Up The Grainy With Whole Grains!

 Whole Grains vs. Refined Grains vs. Enriched Grains

A whole grain, as opposed to a refined grain, is a grain that contains all three of its original parts: the bran, the endosperm, and the germ. In refined grains, the bran and/or germ are typically removed, so only the endosperm remains. Refined grains are considered inferior nutritionally because a lot of the healthful components like fiber, good fats, iron, some protein, and various B-vitamins are taken out.

What brought about this process, you may ask, if so many healthful nutrients are lost? Well, during the industrial revolution, we began to refine grains to increase shelf life and make its texture lighter. B-vitamin deficiencies, as you might guess, soon became a problem as these vitamins were eaten less since two major sources of these nutrients within the grain, the bran and the germ, were removed. So, the government decided to “enrich” these refined grains by adding some of these vitamins back in. Great! Problem solved, right? Wrong… unfortunately, the vitamins added back in are a mere fraction of what the original whole grain is composed of. 

Basically, the moral of the story is to simply eat more whole grains and less refined/enriched grains J.  Shoot for at least half of the grains you eat in a day to be whole.

Shopping for Whole Grains

It’s true—shopping for whole grains can be confusing with all the creative lingo on packages. Words like “multi-grain”, “stone ground”, “cracked wheat”, “100% wheat”, and “bran” all sound like high-fiber, whole grain, nutrient-rich super foods. Don’t be deceived! These phrases/words do not necessarily mean that you are buying a food containing whole grains. Also, be wary about purchasing a grain based off of its color—breads and other foods can easily be darkened to appear healthier. Take a look at the nutrient label and look for things listed in the “Yes” category below.

For a comprehensive list of grains, visit: https://wholegrainscouncil.org/whole-grains-101/whole-grains-z

Additional Sources:

https://www.choosemyplate.gov/grains

https://www.choosemyplate.gov/grains-tips

https://maryrodavichwvudietetics.wordpress.com/2012/09/08/whole-wheat-whole-what/

Enjoy a quick video message here: https://www.youtube.com/watch?v=S90CHH7FyXc

Make it a Meal!

Complete your escape to the Mediterranean as you enjoy your warm bowl of Mediterranean Stew alongside heavenly hummus over sliced whole grain pita bread. Add 1-2 cloves of garlic for power-packed flavor, and dress up this hummus recipe by garnishing with paprika, and/or chopped fresh parsley.

Prep time 10 min, Yield: 4 servings

Ingredients:

• 1 can garbanzo beans/chickpeas (rinse and drained)
• 1/4 cup olive oil (to replace the tahini)
• 1 tablespoon lemon juice
• 1 teaspoon cumin
• Salt (to taste)
• Pepper (to taste)

Directions:

1. Blend all ingredients in a food processor. Serve and Enjoy!

Source: https://www.thespruceeats.com/hummus-recipe-without-tahini-2355475


Mediterranean Kale, Cannellini, and Barley Stew
Serves 6
Total Time: 45 minutes

Ingredients:

• 1 T olive oil
• 151 g diced carrots
• 148 g diced onions
• 147 g celery
• 16g garlic
• 5 cups broth
• 411 g diced tomatoes
• 200 g barley
• 3/8 tsp oregano
• 1 bay leaf
• 125 g chopped kale
• 411 g Cannellini beans
• 1 T lemon juice

Procedure:

1. Heat oil. Add carrots, onions, and celery and saute' for 3 minutes, or until vegetables are soft and onions are translucent.
2. Add garlic and saute' for 30 seconds, or until fragrant.
3. Stir in vegetable broth, tomatoes, barley, oregano, and bay leaves, then bring to a boil.
4. Reduce heat, cover, and cook for 20 minutes.
5. Stir in kale, cook for 10 minutes.
6. Stir in Cannellini beans, continue cooking until barley and kale are tender. Remove bay leaves.
7. Stir in lemon juice and add additional vegetable broth or water to thin soup as desired.

Nutrition Information (per serving): 166 calories, 24 g carbohydrates, 5 g fat, 6 g protein, 5 g fiber

Tell Me What's Your Flavor

What is Sodium?  Why is it Important?

Sodium chloride and salt are terms that are used interchangeably but are different. Salt is a natural mineral composed of the two elements sodium and chloride.

The health message often paired with salt and sodium is to lower your dietary intake because most people consume too much. While it’s good to be aware of your salt intake, don’t avoid it entirely.  Sodium is essential for maintaining hydration and prevents low blood pressure

The 2015-2020 Dietary Guidelines for Americans recommend that most people should limit salt to 2,300 mg or less per day. Cutting back to 1,500 mg per day may be beneficial to lower blood pressure.

Is Too Much Salt Bad?

On average, Americans consume approximately 1,100 mg over the daily recommendation. Sodium and water are best friends. As sodium levels rise in the bloodstream, extra water is drawn into the blood vessels. The outcome is extra blood flowing through the blood vessels causing elevated blood pressure. This increases the stress on the heart and blood vessels, which for some people may lead to the development of chronic diseases such as high blood pressure, increase the risk of stoke, heart failure, and kidney disease. Reducing daily sodium consumption can aid in reducing blood pressure which can assist in preventing many chronic diseases. Below are some tips to help reduce daily sodium consumption.

Reduced Consumption of Processed Foods:

Increasing the consumption of fresh and made-from-scratch foods gives you control over the amount of sodium added. Processed foods are known to be high in salt content to extend their shelf life. Now, this doesn’t mean that you have to cut out processed foods altogether, but consume them in smaller quantities.

Lessen the Attachment to the Salt Shaker:

It is hard to know how much salt you add when using a salt shaker. You may be thinking, “Well if I can’t add salt, my food will be bland.” If this is the case, you are not alone. There are many alternate ways to add flavor to food without using salt, such as herbs and spices. Have fun with this and try out different combinations to find your favorites. Be careful not to overuse blends such as garlic salt, onion salt, Lawry’s seasoning salts, etc. which still contain salt.

Make A Meal!

Soup and salad are culinary companions. Together they create a yummy and balanced lunch or dinner. While any salad can pair nicely with any soup, some combinations are meant to be. The Sweet Potato Black Bean Soup with its gentle kick is complemented by the cooling sensation of the sweet, juicy orange segments in this Simple Citrus Almond Salad. Try this dynamic duo today!

Enjoy A Short Video:

https://www.youtube.com/watch?v=JlyguPFydKE&rel=0

Recipes:

Sweet Potato and Black Bean Soup

Ingredients

1 Tbsp olive oil

1 onion, diced

1 red bell pepper, diced

1 jalapeno pepper, sliced

2 pounds sweet potatoes, peeled and cubed

4 cloves garlic, minced

1 ¼ cups broth

1 cup water

1 (28 ounces) can diced tomatoes

2 tablespoons chili powder

1 tablespoon ground cumin

1/4 teaspoon dried oregano

1/2 teaspoon salt

1 teaspoon white sugar

1 teaspoon unsweetened cocoa powder

1/2 teaspoon cayenne pepper

2 (15 ounces) cans black beans, rinsed and drained

Directions

1. Add oil to the pot.  Sauté onions, bell peppers, jalapeño, and sweet potatoes for 7-9 minutes.

2. Add garlic and sauté an additional 1-2 minutes until fragrant.

3. Add water, tomatoes, chili powder, cumin, oregano, salt, sugar, cocoa, and cayenne. Bring to a boil and reduce heat.  Simmer 30-35 minutes or until vegetables are tender.

4. Add black beans.

Tip: Roast the sweet potatoes, tossed in a little bit of olive oil, then add them with the black beans at the end of cooking for a sweeter, more flavorful sweet potato flavor!

Nutrition Facts: Calories: 485, Sodium: 878 mg, Carbohydrates: 79 g, Protein: 20g, Total Fat:10 g, and Fiber: 23g

Make it a meal:

Simple Citrus Almond Salad

Ingredients

For the dressing:

1 orange, zested

2 cloves garlic

1 tablespoon dijon mustard

1/2 cup extra virgin olive oil

1/4 cup orange juice

1 tablespoon white wine or red wine vinegar

1 tablespoon + 1 teaspoon honey

1/4 teaspoon black pepper

For the salad:

2 oranges use the one you zested for the dressing

1/3 cup red onion thinly sliced

1 head lettuce leaves roughly torn

1/4 cup sliced almonds

3-4 basil leaves very thin strips 

½  cucumber sliced

Instructions

1. In a small bowl combine the orange zest, garlic, dijon, olive oil, orange juice, vinegar, honey, and pepper. Whisk until mixed and set aside. (This makes more dressing than you'll need for this salad. Save any extra for other salads.)

2. Segment the orange into sections and set aside.

3. Add the lettuce to a large salad bowl. Top with onion, cucumber, and orange segments. Add 4-5 tablespoons of dressing and toss the salad. Sprinkle the salad with the almonds and fresh basil. Serve.

Nutrition Facts: Calories: 274, Sodium: 71mg, Carbohydrates: 15 g, Protein: 5g, Total Fat: 23g, Fiber: 4g

Meet Mister Zucchini!

We all know him in breads and roasted vegetables but where did he come from and
what else is he good for?

The zucchini has family history in the Americas but the zucchini we are familiar with
originated in Northern Italy in the 19th century (not that long ago). Although there are
other names for the zucchini,  depending on where you live, the name zucchini comes
from Italy meaning “little pumpkin.”

Zucchini can be used in a variety of dishes including our soup this week. In addition
to soups, zucchini can be used in pastas, stuffed, sautéd, or added to any vegetable
stir fry dish.

Why eat zucchini?

Zucchini is a very versatile and can provide you with the following nutrients:

Fiber- as we learned last week, is good for your heart and digestive system

B Vitamins- are important building blocks to keep you in good health and sustain
energy

Vitamin C- needed in the formation of collagen, absorption of iron, supporting the
immune system, wound healing, and the maintenance of cartilage, bones and teeth

Vitamin K- bone health and wound healing

Potassium- helps in maintaining blood pressure

For a video of this information and more, click on the link below.

https://m.youtube.com/watch?v=_4iN-l1edNI&feature=youtu.be

Soup Recipe

Minestrone Soup

Quantity: 2 quarts

3 ⅓ tsp olive oil
300 grams diced onions
3 tbsp minced garlic
100 grams diced carrot
75 grams diced celery
¼ tsp black pepper
1 tsp salt
1 tsp minced basil
50 grams diced bell pepper
90 grams diced zucchini
2 ½ cups broth
2 ½ cups water
1 ¼ cups tomato puree
5 tbsp tomato paste
1 cup cooked garbanzo beans
2 tbsp dry red wine
100 grams chopped tomatoes
⅓ cup dry pasta

Procedure

1. In a large pot, sauté onion, garlic, and carrots in olive oil for 10-15 minutes, or until onions are VERY translucent.
2. Add celery, oregano, black pepper,salt,and basil, cover and cook over low heat 5-10 minutes.
3. Add peppers, zucchini, broth, water, tomato puree, tomato paste, garbanzo beans, and red wine. Bring to a boil, reduce heat and simmer for 15 minutes.
4. Add tomatoes.
5. Cook pasta separately (about ¾ of recommended cooking time). Add right before serving or distributing.(Do not add while soup is still hot.)

Nutrition Information (per 8 oz serving): 116 kcal, 2.4 g fat, 0.3 g sat fat, 225.7 mg sodium, 20.2 total carbohydrate, 4.4 g protein, 2.9 g fiber

Make it a Meal.

Embrace your Italian side by adding Bruschetta with Mozzarella as a side dish or appetizer.

Ingredients:

2 tablespoons olive oil
2 large garlic cloves (minced)
4 Roma tomatoes (seeded and diced)
1 tablespoon finely chopped red onion (optional but recommended)
2 tablespoons chopped fresh basil
1/4 cup diced mozzarella cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
6 fresh baguette slices
balsamic glaze drizzle (to taste)

Instructions:

1. Chop the tomatoes, onion, basil, and mozzarella cheese. Combine in a bowl and mix together with the salt and pepper.
2. Add the olive oil and garlic to the bowl with the other ingredients.
3. Toast slices of baguettes (optional)
4. Top the toasted baguette slices with the bruschetta mixture and drizzle with the balsamic glaze. ENJOY!

For this recipe and more information about tips on making garlic infused olive oil for an extra special treat click here. https://www.cocoandash.com/bruschetta-with-mozzarella/