Tomato Basil Stuffed Spaghetti Squash

Tomato Basil Stuffed Spaghetti Squash

by | Feb 12, 2024 | Recipes

Transform the humble spaghetti squash into a culinary masterpiece with this recipe for Tomato Basil Stuffed Spaghetti Squash. This flavorful dish is great to serve on any night of the week (as you can whip it up in no time), yet it also packs a nutritional punch, thanks to the inclusion of canned tomatoes and tomato sauce.

Tomatoes are a rich source of essential nutrients, including vitamins A and C, potassium, and antioxidants like lycopene. Lycopene, in particular, has been linked to numerous health benefits, including reduced risk of heart disease and certain types of cancer. The canned tomatoes and tomato sauce used in this recipe contribute not only to the vibrant color and robust flavor but also to the nutritional value of the dish.

The succulent, roasted spaghetti squash also serves as the perfect canvas for a flavorful filling. So, what are you waiting for? Try out this recipe for Tomato Basil Stuffed Spaghetti Squash for a meal that will treat your taste buds and nourish your body. Learn how to make this recipe here.

 

Try the NEW Tomato Wellness cookbook!

Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.

Get this spaghetti squash recipe, and other budget-friendly meals, in our cookbook!

Tomato Basil Stuffed Spaghetti Squash

Tomato Basil Stuffed Spaghetti Squash

Transform the humble spaghetti squash into a culinary masterpiece with this recipe for Tomato Basil Stuffed Spaghetti Squash.

Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes

Ingredients

  • 1 Medium Whole Spaghetti Squash
  • 2 Tbsp. Olive Oil, Divided
  • 1/8 Tsp. Kosher Salt
  • Pinch Ground Black Pepper
  • ½ Tsp. Garlic Powder
  • ½ Medium Yellow Onion, Diced
  • 2 Cloves Garlic, Minced
  • ¼ Tsp. Dried Thyme
  • ½ Tsp. Dried Oregano
  • 1 (14.5 Oz) Can Diced Tomatoes, Preferably Fire-Roasted
  • 1 (8 Oz) Can No-Salt-Added Tomato Sauce
  • 1 (15.5 Oz) Can Cannellini Beans, Drained And Rinsed
  • ¼ Cup Chopped Fresh Basil, For Serving

Instructions

    1. To prepare the squash, preheat your oven to 375° F. Use a sharp knife to trim the top and bottom of the squash off and slice the squash in half lengthwise. Scrape out the seeds with a spoon.
    2. Line a baking sheet with parchment paper or foil. Brush the inside of the squash with 1 Tbsp. olive oil and sprinkle with a pinch each of the salt and pepper. Place the squash, cut side down, on the baking sheet. Bake for 40 to 45 minutes, or until the squash skin is tender enough to pierce easily with a fork. Allow the squash to cool down enough to handle, and then use a fork to scrape out the flesh into a mixing bowl. Add the garlic powder and more salt and pepper to taste. Return spaghetti squash to hollowed out skin so that the skin becomes a bowl for the filling.
    3. While the squash roasts, make the sauce. Heat the remaining olive oil in a medium pot over medium heat. Add the onion and sauté for 5 to 7 minutes, stirring often, until the onion is soft and translucent. Add in the garlic and saute for another 2 minutes, adding a splash of water if the onions are sticking. Add the thyme, oregano, the remaining ⅛ teaspoon salt, pepper to taste, tomatoes, tomato sauce and beans to the pot and stir them well. Bring the mixture to a boil and reduce to a simmer. Simmer for 10 minutes, uncovered, or until the sauce has thickened. Taste sauce and adjust seasonings as desired.
    4. Top spaghetti squash with sauce and sprinkle with chopped basil. Enjoy!

Notes

  • This tomato and bean sauce is not only delicious with spaghetti squash, it’s also excellent served over a baked potato, rice or pasta.
  • Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com

Nutrition Information:

Serving Size:

2 servings
Amount Per Serving: Calories: 440Total Fat: 19 gSaturated Fat: 2.5 gSodium: 730mgCarbohydrates: 61gFiber: 15gSugar: 23gProtein: 13g

 

Tomato Health Science Update

Tomato Health Science Update

by | Feb 10, 2024 | Health

Learn about the latest science on the health benefits of tomato products.

Every bite of tomato products—from canned tomatoes to tomato soup to marinara sauce—contains nutrients that offer potent health benefits. In fact, a body of science over the past two decades, which includes hundreds of studies on human health outcomes, has found a variety of health benefits associated with consuming tomato products. 

Known Health Benefits of Tomato Products

The documented health benefits for eating tomato products include the following:

  • Lycopene Boost. Tomato products are rich in the powerful antioxidant group, carotenoids, which have been shown to inactivate free radicals, protect against cancer, and slow development of atherosclerosis. The most plentiful carotenoid is lycopene and tomato products are responsible for more than 80% of the lycopene in the U.S. diet.  Research suggests that lycopene may be a big factor behind the health-protective effects of tomato products. Lycopene in processed tomatoes is much better absorbed than that of fresh tomatoes. In addition, the lycopene in tomatoes appears to have synergistic effects with other nutrients in foods.  
  • Prostate Cancer Protection. Research supports that eating lycopene-rich food sources like tomato products may help reduce the risk of some forms of cancer, such as digestive tract and pancreatic cancers, but the bulk of the cancer-protective evidence is linked with prostate cancer. Substantial evidence indicates eating tomato products and foods containing lycopene probably protects against cancer.  
  • Heart-health Benefits. Regular intake of tomato products has been consistently associated with lower rates of cardiovascular disease.  
  • Protection Against Oxidative Stress and Inflammation. Eating foods rich in antioxidant vitamins and carotenoids, such as tomato products, is linked with reducing oxidative stress markers and the LDL-oxidation process, as well as inflammation—key factors that help protect against developing cardiovascular disease.
  • Improves Cholesterol Levels. One of tomato products’ heart health benefits is improved blood lipid profiles, according to some studies. 
  • Anti-Platelet Activity. Tomato products appear to have anti-platelet compounds that are concentrated in the yellow fluid around the seeds, which may inhibit platelet aggregation, further protecting against cardiovascular disease.  
  • Control Blood Pressure. Low-sodium tomato products—naturally rich in potassium—have the perfect nutritional profile to fit into the DASH (Dietary Approaches to Stop Hypertension) Diet. Research is confirming that tomato products may aid in treating high blood pressure. 

What Does the Latest Science Say About Tomato Health? 

Research continues to pour in on tomato health benefits. Tomato Products Wellness Council conducted a review of the research published during 2022-2024 on human health outcomes associated with tomatoes, tomato products, and lycopene on PubMed. A total of 235 studies were reviewed during this period. We found a continued focus among researchers on cardiovascular health, hypertension, prostate cancer, inflammation, oxidative stress, and vascular health. Newer areas of interest in studies included diabetes, gut microbiota, aging disorders, and anti-microbial benefits. 

Here’s a look at some nutrition highlights from recent studies on tomato health benefits:

  • Antimicrobial properties against Salmonella found in tomato juice (Antimicrobial Chemotherapy, 2024).
  • The culinary practice of sofrito (cooked tomatoes) reduces cardiovascular disease through reduced platelet activation (Nutrients, 2023).
  • Carotenoids (i.e., lycopene) in tomatoes and tomato-based foods are among the most studied foods for clinical trials on human health, with recent attention to eye and cardiovascular health, cognitive function, gut microbiota interactions, and bioavailability (Nutrients, 2022).
  • Tomatoes in the Mediterranean diet are high in melatonin, which increases antioxidant status (Antioxidants, 2023).
  • Lycopene-rich foods have clinical applications to alleviate aging and aging disorders (Food Sci Nutr, 2023).
  • Lower risk of new-onset hypertension with 10-13 g/day tomato juice (Nutrients, 2022).
  • Scientific review on the accumulation of research on the protective effects of lycopene on coronary artery disease and hypertension, the leading causes of death worldwide (Antioxidants, 2022).
  • Lycopene is potent antioxidant for type 2 diabetes, effective for glycemic control and oxidative stress biomarkers (Molecules, 2022).

The future seems bright when it comes to the potential for tomato products to provide health bonuses. Given that tomato products are budget-friendly, culturally relevant, simple to use, and delicious, these foods can easily be included in the diet at least a few times per week to help promote optimal health. 

Written by Sharon Palmer, MSFS, RDN

Salad Pizza

Salad Pizza

by | Feb 7, 2024 | Recipes

Introducing a savory twist on a weeknight classic: Salad Pizza, the perfect solution for a quick and easy, yet health-conscious dinner that brings together the best of both worlds. This recipe not only satisfies your craving for a comforting and familiar pizza experience, but also elevates it into a nutritious delight.

Crafting a salad pizza is simple, which makes it an ideal choice for busy weeknights when time is of the essence. The melding of fresh, crisp salad greens with the toasted pita or flatbread creates a harmonious balance, delivering a wholesome meal in minutes.

The beauty of this dish lies not only in its simplicity but also in its health benefits. This homemade pizza recipe has canned marinara sauce, which is rich in vitamins, antioxidants, and lycopene – an antioxidant that is known for its potential role in reducing the risk of certain diseases. Plus, canned tomato products are environmentally friendly, which makes this recipe even more appealing. So what are you waiting for? The next time you get a pizza craving, give this budget-friendly recipe a try to satisfy your taste buds! Learn how to make this recipe here. 

 

Try the NEW Tomato Wellness cookbook!

Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.

Get this salad pizza recipe, and other budget-friendly meals, in our cookbook!

Salad Pizza

Salad Pizza

Introducing a savory twist on a weeknight classic: Salad Pizza, the perfect solution for a quick and easy, yet health-conscious dinner that brings together the best of both worlds.

Prep Time 15 minutes
Total Time 15 minutes

Ingredients

  • 3 Cups Mixed Salad Greens, Any Variety
  • 1 (15.5 Ounce) Can Garbanzo Beans, Drained And Rinsed
  • ½ Cup Sliced Orange Bell Pepper, Or Any Type Of Bell Pepper
  • ¼ Cup Sliced Red Onion
  • ½ Cup Small Cubed Part-Skim Mozzarella
  • ½ Cup Jarred Marinara Sauce
  • 4 Pita Or Flatbread, Preferably Whole Wheat, Toasted

Dressing

  • 1 Tbsp. Tomato Paste
  • 1 ½ Tbsp. Water
  • 1 Tsp. Red Wine Vinegar
  • 1 Tbsp. Olive Oil
  • ⅛ Tsp. Kosher Salt
  • ¼ Tsp. Oregano
  • Dash Ground Black Pepper

Instructions

    1. In a large bowl, combine the spring mix, garbanzo beans, bell pepper, red onion and mozzarella.
    2. In a separate bowl or mason jar, add all the dressing ingredients and mix well. Taste and adjust seasoning if desired.
    3. Place your toasted pitas or flatbreads down and spread with 2 Tbsp. of marinara sauce.
    4. Right before serving, toss salad with dressing and top your pita/flatbread. Enjoy!

Notes

  • Tomato paste adds a deep, lightly sweet flavor, beautiful color, and nutrition to salad dressings. Add a touch of it to just about any oil and vinegar based or Italian dressing to give it that extra layer of tomato goodness.
  • Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com

Nutrition Information:

Serving Size:

1 pizza
Amount Per Serving: Calories: 330Total Fat: 9gSaturated Fat: 2.5gCholesterol: 10mgSodium: 710mgCarbohydrates: 51gFiber: 4gSugar: 5gProtein: 15g
Veggie Loaded American Goulash

Veggie Loaded American Goulash

by | Feb 6, 2024 | Recipes

Bursting with flavor and filled with hearty ingredients, this recipe for Veggie Loaded American Goulash is sure to be a crowd favorite! This hearty one-pot wonder is not only a feast for the taste buds, but it’s also a nutritional powerhouse thanks to the array of vegetables and canned tomatoes. Studies have found that canned tomatoes contain high levels of lycopene, which is a powerful antioxidant linked to various health benefits, including reduced risk of heart disease and certain cancers. Alongside their rich flavor, canned tomatoes provide a burst of vitamins A, C, and K, as well as potassium and folate – all of which can contribute to overall health.

This Veggie Loaded American Goulash offers a hassle-free solution that’s perfect for busy weeknights. Get ready to indulge in a comforting bowl of goodness that’s as nourishing as it is delicious! Learn how to make this recipe here.

 

Try the NEW Tomato Wellness cookbook!

Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.

Get this recipe, and other budget-friendly meals, in our cookbook!

Veggie Loaded American Goulash

Veggie Loaded American Goulash

This Veggie Loaded American Goulash offers a hassle-free solution that's perfect for busy weeknights. Get ready to indulge in a comforting bowl of goodness that's as nourishing as it is delicious!

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients

  • 1 lb. Elbow Macaroni, Preferably Whole Grain
  • 2 tbsp. Olive Oil, Divided
  • 1 Medium Yellow Onion, Diced
  • 3 Cloves Garlic, Minced
  • 1 Small Yellow Squash, Diced
  • ½ Cup Broccoli (Fresh Or Frozen), Cut Into Small Florets
  • 1 lb. Ground Beef 90% Lean
  • 8 Button Mushrooms, Halved And Sliced
  • 1 tsp. Dried Basil
  • 1 tsp. Dried Oregano
  • ½ tsp. Kosher Salt
  • ½ tsp. Ground Black Pepper
  • 3-4 Cups Low-Sodium Vegetable Juice (Such As V8), Divided
  • 1 (14.5 Oz) Can Diced Tomatoes
  • Kosher Salt And Ground Pepper (Optional)

Instructions

    1. Cook pasta according to package directions. Set aside. Meanwhile, add 1 tablespoon oil to a large skillet and heat over medium-high heat until hot. Add onion and saute for 3-4 minutes, or until soft, stirring frequently. Add garlic, squash and broccoli to the skillet and cook for 4 minutes, stirring occasionally; set aside.
    2. In a large sauce pot, heat remaining tablespoon of oil over medium heat until hot. Add ground beef and cook for 5 minutes, breaking up the meat, until beef is browned and mostly cooked through. Add the mushrooms and cook for 3 more minutes. Add in the squash mixture.
    3. Mix in the basil, oregano, salt, pepper, 3 cups of the vegetable juice and the tomatoes. Bring to a boil then reduce heat to a simmer. Cook for 10 minutes, stirring occasionally. Remove from heat. Add in pasta and stir to combine. Add additional vegetable juice if desired and more salt and pepper to taste. Enjoy!

Notes

  • Make this meal vegetarian by using two cans of beans (any type) drained and
    rinsed, instead of the beef.
  • Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com

Nutrition Information:

Serving Size:

About 2 heaping cups
Amount Per Serving: Calories: 540Total Fat: 15gSaturated Fat: 4gCholesterol: 50mgSodium: 470mgCarbohydrates: 75gFiber: 2gSugar: 11gProtein: 29g
© Tomato Wellness

Check out some of our other favorite comfort food meals:

Why Buying USA-Grown Tomato Products Matters

Why Buying USA-Grown Tomato Products Matters

by | Feb 4, 2024 | Food and Nutrition

Why Buying USA-Grown Tomato Products Matters

Where our food comes from has a huge impact, not only on the quality of the food we eat, but on our local economy and the farmers who grow our food. Learn more about why buying USA-grown tomato products matters with this informative blog.

Every visit to the grocery store or a restaurant is a chance for you to voice which products and companies you want to support. We vote with our food dollars. Do you want organic, less sugar, more flavors or lower prices? Your votes are tabulated through your purchases and ultimately your options/quality of products will improve. What about the country of origin? Why should this matter to a busy shopper who is just trying to put food on the table? Because where our food comes from has a huge impact, not only on the quality of the food we eat, but on our local economy and the farmers who grow our food.

Know what you’re getting! 

In a recent documentary “Empire of ‘Red Gold” the filmmaker set out to learn about the tomato products industry globally. He went to China, Italy, and California, the three largest growers of processed tomatoes. In China, he found pollution, terrible worker conditions, fraud and corruption with surprisingly similar issues in Italy. In fact, the legitimacy of so-called “San Marzano” tomato products exported to the U.S. has been often questioned. The issue is more well known regarding imported Olive Oil but is very similar. This has even been called out by the Italians themselves, who have been quoted as saying that as much as 95% of the “San Marzano” tomatoes being imported to America are not actually from the San Marzano Region at all. Questions abound about what is being added and where the tomatoes really come from. Indeed, in the documentary Empire of Red Gold, they found Chinese canned tomatoes being shipped to Italy and then being relabeled as Italian. When you buy American-grown canned tomatoes and tomato products, you can be confident that standards of sustainability, worker justice, safety, and over-all proud production practices are followed.

Quality: 

Everyone has heard the lore of “San Marzano” tomatoes from Italy. The celebrities on cooking shows or online often recommend them, but why? In many blind taste tests the USA-grown tomatoes are crowned the winner. People are often surprised by this, but it just comes down to marketing. So, like all things, it’s important to question the hype. You may favor one brand of tomato products over another—often it’s because you may have grown up with your grandma making “Sunday gravy” with that brand, but discover for yourself your own favorite brand. It’s important to not fall prey to the marketing hype or some celebrity that says you need to pay more for tomatoes shipped across the globe when the world’s best tomatoes are grown in our very own country. When the Bon Appétit Test Kitchen set out to make the perfect pizza sauce, they were SHOCKED when they discovered that the USA grown tomato product they tested far outshined any of the 10+ imported “San Marzano” canned tomatoes.

 

Global Impact: 

Surveys show that more than half of Americans consider sustainability when making food purchases. So, as we continue to learn more about the importance of sustainability and the global environmental footprint associated with our food choices, it emphasizes the urgency of purchasing foods that are produced locally, rather than those grown on the opposite side of the globe. Foods that are produced far away and are transported long distances produce a higher carbon footprint, which impacts climate change. Just think of how much fossil fuel it requires to ship tomato products from Italy or China, compared to simply purchasing products that are grown in the United States. Indeed, the sunny climate and rich soil in many parts of America are well suited for producing tomatoes, which is why they may be grown in family-owned farms with lower agricultural inputs than many other locations. It’s greener to purchase USA-grown tomatoes than fancy imported tomatoes, not to mention it’s better for your pocketbook.

Local Impact with USA-Grown Tomato Products: 

So, now you know how to read beyond marketing myths, actual taste differences, and global impact. But keep in mind what really matters the most: USA farmers. Right now the farmers that grow our food are struggling with global trade wars, tariffs, and increased costs up and down the supply chain. The people who get hit the hardest are the thousands of family farms and the workers that they employ, and the local economies built around agriculture that struggle to make a living feeding America. When you make your choice at the grocery store, you essentially decide who you will support: Either American farms and the communities they support, or foreign countries with questionable oversight, food safety, worker and health regulations, and often an inferior product.

 

When you buy USA-grown tomato products, this is who you’re supporting:

So when you’re making decisions for your family, going out to eat or picking out which canned tomato to buy, or ready to use marinara sauces on the retail shelf, frozen pizzas, lasagna in the freezer section, ketchup, salsa, etc remember the American families that are growing this food and decide who you want to support. Do the right thing! Buy local, delicious, USA-grown tomato products.

 


We are the voice of the tomato products industry. We love all things healthy, nutritious, delicious, and tomato!

Follow Us on Social: