Healthy Foods & Recipes: Tomatoes

Rich in Antioxidants:

Tomatoes are an excellent source of lycopene, a powerful antioxidant that supports heart health and may reduce the risk of certain cancers.

Heart Health:

Packed with potassium and vitamins C, E, and K, tomatoes help regulate blood pressure and improve overall cardiovascular health.

Skin and Eye Health:

The vitamin A in tomatoes promotes healthy skin and supports good vision, while lycopene offers protection against UV damage.

Supports Digestive Health:

Tomatoes are high in water content and dietary fiber, aiding digestion and preventing constipation.

Tomato Pico de Gallo Salad

This recipe combines fresh, vibrant ingredients for a zesty and nutritious dish.This recipe combines fresh, vibrant ingredients for a zesty and nutritious dish.

Ingredients:

• 4 medium ripe tomatoes, diced
• 1 medium white onion, finely chopped
• 1–2 jalapeños, seeded and finely chopped (optional for more heat)
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 1 clove garlic, minced
• 1 avocado, diced
• 1 teaspoon kosher salt (adjust to taste)
• 1/4 teaspoon ground cumin (optional, for a South Texas twist)
• Tortilla chips or warm tortillas for serving

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Instructions:

1. Prep the Ingredients:
   • Dice the tomatoes and onion, chop the cilantro, and mince the garlic.
2. Mix the Pico:
   • In a large bowl, combine the tomatoes, onion, jalapeños (if using), garlic, and cilantro.
3. Season:
   • Add the lime juice, salt, and cumin. Mix well to distribute the flavors.
4. Add Avocado:
   • Gently fold in the diced avocado to keep it from mashing.
5. Chill and Serve:
   • Let the salad sit for 10–15 minutes to meld flavors. Serve with tortilla chips as a dip or as a topping for tacos, grilled fish, or chicken.

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Why This Recipe?

This South Texas-style Pico de Gallo highlights the freshness of tomatoes while incorporating regional flavors like lime, jalapeños, and cumin. It’s a versatile and healthy dish that celebrates the vibrant cuisine of South Texas!

Source: ChatGPT