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Tomatoes- What's In Them For Me?

Tomatoes – What’s in them for me? Tomatoes provide nutrients including vitamins A and C, potassium, dietary fiber and other vitamins, minerals and phytonutrients that are so good for you. They add beautiful color texture and flavor to many dishes. Tomatoes are extremely versatile and can be served in salads, soups, casseroles, on sandwiches or just sliced as a simple side salad. Tomatoes are a basic ingredient in many salsas. The simple Basic Salsa Recipe below is wonderful as it is or you can add your own favorite ingredient like chopped avocado, zucchini or bell pepper to create your own version.



1 tablespoon lime juice

½ tablespoon minced garlic

1 tablespoon finely chopped jalapenos

1/8 teaspoon salt

¼ cup chopped cilantro

¼ cup chopped green onion

2 cups diced fresh tomatoes


Combine lime juice, garlic, jalapenos and salt in a small glass bowl.  Stir to mix.  Add cilantro, green onion and tomatoes and stir.  Refrigerate until ready to serve.  This recipe makes 8 servings.  Each ¼ cup serving contains approximately 12 calories and a trace amount of fat.  Serve with raw vegetable dippers or whole grain pita chips.

Becky Varner, MS RD LD

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