Cookbook Archives - Page 2 of 3 - Tomato Wellness

Roasted Tomatoes with Okra

Roasted Tomatoes with Okra

by Tomato Wellness | Sep 7, 2022 | Cookbook

Roasted Tomatoes with Okra

Are you ready for a delicious spin on tomato and okra stew? This fire roasted tomato and okra stew recipe is packed with nutrition, and also brings up fond memories of my family, when my grandmother would cook this for me during the cold winter season in Memphis.

Prep Time 40 minutes

Total Time 40 minutes

Ingredients

1 teaspoon olive oil
½ medium yellow onion, chopped
1 garlic cloves, chopped
1 yellow bell pepper, chopped
1 (12-ounce) bag frozen okra, thawed
2 (14.5 ounce) can fire roasted diced tomatoes, with juice
1 (15-ounce) can of sweet corn, rinsed and drained
2 teaspoons garlic powder
2 teaspoons thyme

Instructions

1. Heat olive oil in a large pot on medium-high heat.

2. Add onion and garlic, and cook until onions are transparent in appearance, about 3 minutes.

3. Add chopped bell pepper, and cook until soft, about 5 minutes.

4. Add okra, fire roasted diced tomatoes, corn, garlic powder and thyme. Stir well.

5. Cover the pot, and simmer over medium-low heat for 25 minutes.

Notes

This dish pairs well with brown rice or cornbread.

Nutrition Information:

Yield:

8

Serving Size:

1 cup
Amount Per Serving: Calories: 66Total Fat: 1gSaturated Fat: 0gCholesterol: 0mgSodium: 353mgCarbohydrates: 13gFiber: 3gSugar: 3gProtein: 2g

Recipe by Jasmine Westbrooks, Registered Dietitian and Certified Diabetes Educator residing in Raleigh, North Carolina.

Print recipe PDF

Return to Cookbook

Rice with Pigeon Peas and Tomatoes

Rice with Pigeon Peas and Tomatoes

by Tomato Wellness | Sep 7, 2022 | Cookbook

Rice with Pigeon Peas and Tomatoes

Arroz con gandules (rice with pigeon peas) is one of the most beloved of Puerto Rican dishes on the island. The gandules, also known as pigeon peas, provide a nutty flavor that compliments the famous sofrito sauce, which is full of bold flavors and color. 

Prep Time 45 minutes

Total Time 45 minutes

Ingredients

1 tablespoon vegetable oil
½ - 1 cup sofrito sauce (prepared or homemade*)
1 (8-ounce) can tomato sauce
¼ cup tomato paste
1 (15-ounce) can green pigeon peas (gandules), rinsed and drained
1 cup carrots (fresh, frozen or canned), diced
½ cup green beans (fresh, frozen or canned), chopped
1 quart reduced sodium vegetable broth
2 teaspoons adobo all-purpose seasoning
1 ½ cups short grain brown rice, uncooked
Cilantro sprigs to garnish (optional)

Instructions

1. In a large pot, heat oil over medium heat. Add sofrito sauce,* tomato sauce, tomato paste, pigeon peas, carrots, and green beans. Cook, uncovered, about 5 minutes, until vegetables are tender but firm.  

2. Add broth, adobo seasoning, and rice. Cover and bring to a boil, then reduce heat to low. Cook for about 25 minutes, until most of the water is absorbed and the rice is tender.

3. Remove rice from heat, covered, and let stand for 5-10 minutes. Garnish with cilantro sprigs, if desired.

Notes

You may substitute other beans, like red kidney beans for pigeon peas. Jarred sofrito sauce is also available. *You can buy prepared sofrito sauce in a jar, or make your own by blending 3 garlic cloves, ¼ large white onion, 1 large green bell pepper, 1 small yellow or red bell pepper, ½ cup fresh cilantro, and 1 tablespoon vegetable oil.

Nutrition Information:

Yield:

8

Serving Size:

1 cup
Amount Per Serving: Calories: 241Total Fat: 3gSaturated Fat: 0gCholesterol: 0mgSodium: 228mgCarbohydrates: 46gFiber: 3gSugar: 4gProtein: 10g

Recipe by Sylvia Klinger, an award-winning author, entrepreneur and founder of Hispanic Food Communications. She loves nutrition, developing delicious healthy recipes, traveling, nature, and spending time with her family. 

Print recipe PDF

Return to Cookbook

Mediterranean Baked Fish with Tomatoes

Mediterranean Baked Fish with Tomatoes

by Tomato Wellness | Sep 7, 2022 | Cookbook

Mediterranean Baked Fish with Tomatoes

This will be your go-to, weeknight dinner recipe for a deliciously easy and healthy meal you can make in just 30 minutes. Packed with heart-healthy, Mediterranean-inspired ingredients, including olive oil, tomatoes, garlic, green bell peppers, and flaky white fish, this dish will take your taste buds on a vacation to remember.

Prep Time 30 minutes

Total Time 30 minutes

Ingredients

1 ½ teaspoons olive oil
3 cloves garlic, minced
1 medium yellow onion, diced
1 green bell pepper, diced
1 (14.5-ounce) can diced tomatoes, with juice
3 tablespoons tomato paste
¼ cup lemon juice
1 tablespoon dried oregano
Pinch salt
Pinch black pepper
1 pound white fish, cut into 4 (4-ounce) fillets (such as tilapia, cod, whitefish, rockfish)
3 tablespoons parsley, chopped (or 1 tablespoon dried)

Garnishes (Optional):

Red chili flakes
Hot sauce
Lemon juice

Instructions

1. Preheat the oven to 400° F.

2. In a medium sauce pan over medium heat, heat the olive oil.

3. Add the garlic, and cook for 1 minute.

4. Add the onion and bell pepper, and cook for 3 minutes stirring slightly.

5. Add the diced tomatoes, tomato paste, lemon juice, oregano, salt, and black pepper. Stir and cook for 3 minutes.

6. Remove from the heat. In a 3-quart rectangular baking dish, add half of the sauce. Arrange the fish fillets over the sauce. Pour the remainder of the sauce over the 4 fish fillets.

7. Place the dish, uncovered, in the oven, and bake for 20 minutes.

8. Remove the dish from the oven, and top with the chopped parsley.

Notes

If desired, add red chili flakes or hot sauce for extra spice.

Nutrition Information:

Yield:

4

Serving Size:

1 4-ounce fish fillet + ½ cup vegetables
Amount Per Serving: Calories: 228Total Fat: 5gSaturated Fat: 1gCholesterol: 65mgSodium: 356mgCarbohydrates: 16gFiber: 4gSugar: 8gProtein: 33g

Recipe by Sarah Koszyk, MA, RDN, Registered Dietitian and Sports Nutritionist, specializing in complete wellness from within using real food for real people.

Print recipe PDF

Return to Cookbook

Huevos Rancheros with Red Salsa

Huevos Rancheros with Red Salsa

by Tomato Wellness | Sep 7, 2022 | Cookbook

Huevos Rancheros with Red Salsa

This delicious traditional dish has been enjoyed for generations. It is still my father’s favorite breakfast dish. In Mexico City, huevos rancheros is a very popular breakfast, where they are accompanied by refried beans, slices of poblano pepper, and crumbled fresh cheese. And in southern Mexico, it is common to eat them along with sliced fried bananas.

Prep Time 20 minutes

Total Time 20 minutes

Ingredients

8 small (4 ½-inch) corn tortillas
2 teaspoons vegetable oil
8 large eggs
½ cup canned refried beans
2 cups red tomato salsa
½ cup crumbled cotija cheese (or feta)
Toppings (optional):
Chopped fresh cilantro
Chopped avocado
Chopped jalapeño

Instructions

1. Heat a large skillet to medium heat, add tortillas in single layer and cook until warm and slightly toasted on each side (about 2 minutes). Remove and cover to keep warm.

2. Heat oil in the large skillet. Crack each egg into the skillet carefully, without breaking yolks. Fry eggs until the whites are set and the yolk is cooked.

3. Heat refried beans and salsa on the stovetop or microwave and cover to keep warm.

4. To serve, spread 1 tablespoon of beans on each tortilla, top with one cooked egg, ½ cup of tomato salsa, and top with 1 tablespoon cojita cheese (or feta). May sprinkle with additional optional toppings as desired, such as chopped fresh cilantro, avocado or jalapeño.

Nutrition Information:

Yield:

4

Serving Size:

2 tortillas with 2 eggs each
Amount Per Serving: Calories: 368Total Fat: 15gSaturated Fat: 4gCholesterol: 382mgSodium: 633mgCarbohydrates: 35gFiber: 5gSugar: 7gProtein: 18g

Recipe by Karina Knight, MBA, MS, RD, a Mexican-American dietitian based in Sacramento, California.

Print recipe PDF

Return to Cookbook

Easy English Muffin Pizzas

Easy English Muffin Pizzas

by Tomato Wellness | Aug 11, 2022 | Cookbook

Easy English Muffin Pizzas

Most kids don’t even get close to their daily fiber needs, and this recipe offers 5 grams of fiber per serving. It’s also packed with whole grain goodness and phytonutrients, plant-based compounds that offer immune protection and health benefits. If you have any left-over mushroom meat sauce, serve it over whole-grain pasta with a side salad for tomorrow’s dinner.

Prep Time 25 minutes

Total Time 25 minutes

Ingredients

2 tablespoons olive oil
¼ small onion, finely chopped
2 garlic cloves, minced
6 ounces mushrooms, finely chopped
1 tablespoon soy sauce
1 teaspoon balsamic vinegar
8 onces 99% lean ground turkey
1/2 teaspoon Italian seasoning
1 ¼ cups pizza sauce
Dash black pepper
8 whole-wheat English muffins (16 halves)
1 cup low-fat shredded mozzarella cheese

Instructions

1. In a large skillet, heat olive oil over medium heat. Add onion and garlic, and sauté for 3 minutes.

2. Add mushrooms, soy sauce, and balsamic vinegar and sauté for 2 minutes.

3. Add ground turkey. Cook over medium heat until no longer pink, about 7 minutes, using a spatula to break apart. Stir in Italian seasoning.

4. Add pizza sauce and black pepper, and mix over low heat for 3 minutes.

5. Preheat often to 400°F.

6. Separate whole English muffins into 16 halves, place on a baking sheet, and toast for 2 minutes.

7. Top each muffin half with about 3 tablespoons of the pizza sauce mixture and 1 tablespoon shredded cheese.

8. Place in the oven, and cook for 5 minutes, until cheese melts.

Nutrition Information:

Yield:

8

Serving Size:

2 English muffin pizza halves each
Amount Per Serving: Calories: 259Total Fat: 10gSaturated Fat: 3gCholesterol: 29mgSodium: 435mgCarbohydrates: 31gFiber: 5gSugar: 7gProtein: 16g

Recipe by Melissa Halas, MA, RDN, CDE, author of the Super Crew kids’ book series, and founder of SuperKidsNutrition.com, the first kids’ nutrition mega website created in 2006.

Print recipe PDF

Return to Cookbook

Cupboard Minestrone Soup

by Tomato Wellness | Aug 4, 2022 | Cookbook

Cupboard Minestrone Soup

I’ve always believed that classic, comforting soups can be the foundation of a healthy, delicious meal! Based on canned vegetables, canned tomato soup, dried pasta, and dried herbs, this budget- and kid-friendly minestrone soup recipe can be made from pantry staples in 25 minutes. Serve it with a side salad or grilled sandwich to make it a meal.

Prep Time 25 minutes

Total Time 25 minutes

Ingredients

3 cups water
1 medium onion, diced
2 medium carrots, sliced
2 cloves garlic, minced
2 (10.75-ounce each) cans tomato soup, condensed
1 (14.5-ounce) can cut green beans, with liquid
1 (14.5-ounce) can sweet corn, with liquid
1 (15-ounce) can white beans, with liquid
1 cup whole grain elbow macaroni, uncooked
1 tablespoon Italian seasoning (or may substitute with dried oregano)
½ teaspoon black pepper

Instructions

1. Heat water in a large pot.

2. Add onion, carrots, and garlic. Cover with a lid and cook for 10 minutes.

3. Add tomato soup, green beans with liquid, corn with liquid, white beans with liquid, macaroni, Italian seasoning, and black pepper.

4. Cook for 15-20 minutes, covered, stirring occasionally, until pasta is tender.

5. Serve immediately.

Notes

Top the salad with tortilla chips for extra crunch.

Nutrition Information:

Yield:

8

Serving Size:

1½ cups
Amount Per Serving: Calories: 219Total Fat: 1gSaturated Fat: 0gCholesterol: 0mgSodium: 440mgCarbohydrates: 46gFiber: 8gSugar: 10gProtein: 10g

Sharon Palmer, MSFS, RDN is known as The Plant-Powered Dietitian. Based in Ojai, California, she is an expert in plant-based, sustainable eating and the author of four books.

Print recipe PDF

Return to Cookbook