Brought toYou byOhio SNAP-EdandtheOhioExpandedFoodandNutritionEducationProgram (EFNEP) Volume4Issue9 NUTRITIONAND YOU…TOMATOES EATHEALTHY Tomatoes are: FOOD FOR THOUGHT Tomatoes are among the most popular fruits eaten byAmericans. Even though tomatoes are fruits they are typically thought of as vegetables. They are availablein many colors (red, green, yellow) and shapes (cherry, plum).Tomatoes can be eaten raw or can be sautéed, grilled, stuffed, stewed or added to many other dishes. Ketchup, tomato sauce, pizza, cocktail sauce, and barbecue sauces have tomatoes as a main ingredient. • An excellent source of Vitamins A and C • Fat free • Cholesterolfree • Low in sodium • Low in calories Note: 1 large tomato provides 1 cup of your daily vegetable requirement. SHOPSMART In Ohio, locally grown tomatoes can be found from early July to the middle of October, or until it frosts. Fresh tomatoes are availableyear round since they can be grown in greenhouses. Choose plump tomatoes with smooth skins that are free from bruises, cracks, or blemishes. KEEPITSAFE These food safety tips will help protect you and your family: • Wash hands for 20 seconds with warm water and soap before and after preparingfood. • Wash tomatoes under running water before eating or cutting them. • Keep foods that will be eaten raw (like tomatoes) separate from raw meat, poultry or seafood. • Cut away damaged or bruised areas. • Discard tomatoes that look rotten. Why Tomatoes? Because tomatoes are not only good for us they taste good and they are very versatile. There are so many things we can do with them. We eat them right off the vine, (after you rinse it off of course), put them on sandwiches, in soups, make sauces , stewed tomatoes, or use them in any dish/casserole. Also you could try your hand at making ketchup. Quite often people “can” them, we have the opportunity to make sauces and can them as well. Canning is a great idea because you will have fresh home grown tomatoes for meals all year long. But, if you are not a big fan of canning or you would like to but you just don’t have the time they can also be frozen. If you do freeze them you can freeze them whole, chopped, sliced, or as a sauce. If you didn’t plant or a garden, remember you can always go to the farm market and get a bushel full to work with. If you would like more information on canning or freezing tomatoes you may contact me; Bernie Stephens, OSU Extension Seneca County, SNAP-Ed Program Assistant at 419-447-9722 or you may email me at firstname.lastname@example.org
RECIPE Broiled Tomatoes and Cheese • Nutrition Facts – Broiled Tomatoes and Cheese • Cost: Per Recipe: $ 3.68Per Serving: $ 1.23 • Serving Size: 2 tomato halves (1/3 of recipe) • Calories: 120 Calories from Fat: 15 • Per Serving % Daily Value* • Total Fat – 1.5 g 2% • Saturated Fat – 0.5 g 3% • Dietary Fiber - 3 g 12% • Sodium – 380 mg 16% • Sugars – 7 g • Protein – 12 g Ingredients: 3 large firm tomatoes 8 ounces cottage cheese, low fat 1/2 teaspoon dried basil 1/8 teaspoon black pepper 1/4 cup plain bread crumbs vegetable oil cooking spray Instructions: • Wash tomatoes and cut in half. • Mix cottage cheese, basil and pepper. • Spread cheese on tomato halves. • Sprinkle with bread crumbs and spray with cooking spray. • Spray broiler pan with cooking spray. Place prepared tomatoes on a pan and broil about 10 minutes. • FOCUS ON FITNESS REMEMBER: Eat more than one kind of vegetable each day. Being active is a part of being healthy. Jump ropesarea great way to increase your heart rate. It also will help build muscle strength in your legs and arms.Another easy way to REFERENCES • The Recipe Finder. SNAP-Ed Connection http://recipefinder.nal.usda.gov/ • United States Department ofAgriculture, ChooseMyPlate http://www.choosemyplate.gov • The Wellness Encyclopedia of Food and Nutrition, The University of California at Berkeley, 1992 • build muscle strength is by marching in place.This exercise also increases your coordination. . • The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the basis of race, color, national origin, age, disability, sex, gender identity, religion, reprisal and, where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or if all or part of an individual's income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities.) If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at email@example.com. Individuals who are deaf, hard of hearing, or have speech disabilities and wish to file either an EEO or program complaint please contact USDA through the Federal Relay Service at (800) 877-8339 or (800) 845-6136 (in Spanish). Persons with disabilities who wish to file a program complaint, please see information above on how to contact us by mail directly or by email. If you require alternative means of communication for program information (e.g., Braille, large print, audiotape, etc.) please contact USDA's TARGET Center at (202) 720-2600 (voice and TDD). USDA is an equal opportunity provider and employer.