June 3, 2011

Healthy Eating - Tomatoes

As part of W-CAP's ongoing efforts to inspire and educate, we will be featuring a vegetable or fruit each month with ideas and recipes to go along with it.  To see the the past Health Eating posts for additional recipes and ideas click here.

The fruit this month is tomatoes!




MINI-TOMATO PIZZAS FOR KIDS
This is so simple that children will love making them! A great way to get vegetables into kids

Use the following for the pizza crust:
·         Whole wheat crackers (Ritz or others), or
·         Wheat muffin, sliced in half and toasted, or
·         Whole wheat bread, well toasted
For the sauce:
·         Fresh tomatoes, chopped and mashed (blender or potato masher), or
·         Small can tomatoes or tomato sauce.
Sprinkle on top for flavor:
·         A pinch of oregano or Italian spices and garlic, and
·         Olives, green peppers, mushrooms, onion
·         Mozzarella or cheddar

Place on cookie sheet and bake in 425 degree oven a few minutes until cheese is melted and golden brown on top.

WAYS TO GET YOUR KIDS TO EAT TOMATOES:
·         Chop very small and mix with scrambled eggs, tuna,pilikaki, ground beef, soup, chilis or pizza.
·         Cut tomatoes into cups and fill with tuna, cottage cheese or pilikaki.
·         Slice tomatoes, sprinkle cheese on top and broil for a minute.
·         Slice tomatoes, sprinkle on salt, drizzle olive oil and vinegar. Chill.

EASY MEXICAN SALSA FOR CHIPS
This is a fast easy version to homemade salsa. It will stay good for 2-3 weeks in an airtight container in the fridge. It’s great with chips or scrambled eggs or on burritos.  Remember ‘t.’ means a small teaspoon.
2 lbs. fresh tomatoes
½ t. salt
1 small green chili, chopped
(Or use 1-14 oz. can tomatoes with chilis instead of previous 3 ingredients)
¼   lg. onion, finely chopped
½  green or red bell pepper (sweet), chopped
Pinch dried garlic or 1 small clove garlic, minced
3 pinches of fresh cilantro  (Chinese parsley), chopped
Pinch ground cumin
Pinch oregano
Juice from 1 small lime
Dash pepper

Combine all ingredients in blender or in a bowl and mash with a potato masher. In blender chop on low speed for several seconds until it reaches the desired consistency that you and your family enjoy. This salsa is mild, but you may add more chili peppers to make it spicier. Makes 1 pint.

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