TOMATO TIME!

No matter how you slice it, it is TOMATO TIME!

Especially here in the Midwest where summer in winding it's way down.



These glossy skinned beauties are scientifically classified as Solanum lycopersicum, and are

acutally the berry of a plant from the nightshade family, native to South America. We plant

tomatoes alongside all our other veggie; but technically, it is a fruit.


No matter from what family it hales, the tomato is a source of the antioxidant lycopene, linked

to health benefits such as reducing the risk of cancer and heart disease.


They are also a great source of vitamins C & K, plus potassium & folate.

Traditionally we think of these nutrient power-houses as red when ripe, but they can come in

a variety of colors, including yellow, orange, green and purple.



Whether you are adding a slice to your favorite sandwich or salad, or making a fresh batch of

salsa, don't let the summer pass by without getting your fill!


Try out this recipe for fresh salsa from thespruceeats.com

Classic Fresh Tomato Salsa

  • 3 tablespoons chopped onion (finely chopped)

  • 2 small cloves garlic (minced)

  • 3 large ripe tomatoes (peeled, seeds removed, and chopped)

  • 2 chile peppers (hot or mild, chopped)

  • 2 to 3 tablespoons chopped cilantro

  • 1 1/2 to 2 tablespoons lime juice

  • Salt and pepper (to taste)


1. Put chopped onion and garlic in a strainer; pour 2 cups boiling water over them then let drain thoroughly. Discard the water. All the chopped onion and garlic to fully cool.

2. Combine onions and garlic with chopped tomatoes, peppers, cilantro, and lime juice. Add salt and freshly ground black pepper, to taste.

3. Refrigerate for at least 2 hours to blend the flavors.

4. Serve as a dip or a condiment with Mexican style dishes. It can be refrigerated for up to 5 to 7 days.


*Use hot or mild chile peppers in the salsa. Jalapeno peppers, serrano, New Mexican, and

Anaheim are good choices. Take caution when chopping the peppers and be sure to wash

your hands immediately following the cutting. If you want a spicier salsa, keep some of the

pepper seeds in the mixture. If you prefer a more mild salsa, make sure all the pepper seeds and ribs are removed.


Tips and Variations

  • Plum tomatoes are an excellent choice for salsa.

  • They are firmer and have fewer seeds, and they're easier to dice. If you're not a fan of cilantro, omit it or add fresh parsley.

  • For extra texture and color, add about a few tablespoons of drained and rinsed black beans and a few tablespoons of cooked corn kernels.


Blog provided by: Karen Foster RD, LD

facebook

instagram

twitter

© 2020 by Iowa Academy of Nutrition and Dietetics | Terms | Privacy Policies  | Contact