Super Food of the Month

Super Food of the Month: Tomato

The 4th of July was the kick start to a summer of BBQ’s and pool parties filled with hamburgers and hotdogs which makes dieting quite difficult. However just because summer foods can make a diet challenging, it does not make it impossible. Did you know that adding just a few slices of tomato to your burger is enough to reap some health benefits? Tomatoes are the power food being featured this month because they are filled with vitamin C, potassium, and antioxidants. Adding tomatoes to your diet may help prevent diseases including but not limited to prostate cancer, hypertension, bone loss, and kidney stones. Whether some people classify it as a fruit or a vegetable, the classification does not matter because if you ask a Registered Dietitian, they will tell you that tomatoes are in the healthy category!  This super food comes in a variety of colors each providing your body with a different taste and health benefit. Here is a list of the diverse types of heirloom tomatoes and their best uses:

Brandy Wine (Classic Red): Sweet slicing tomato… the best for sandwiches

Evergreen: Mild & sweet…bread & fry (or bake to retain nutritional qualities)

Marvel Stripe: Mild, sweet, & soft… great in a gazpacho

Cherokee Purple: Deep flavor & firm texture, pair with brine cheeses

Sun Gold: Tangy & sweet… perfect snack (add fresh hummus or eat them plain)

Black Cherry: Very sweet… toss on salad (recipe below) ↓

 caprese salad

Tossed Caprese Salad

Makes 4 servings


  • 4 ½ oz. Spring Mix Salad
  • 1 oz. Fresh Mozzarella Cheese
  • 8 oz. Heirloom Tomatoes (black cherry for best flavor)
  • ½ C. Basil, Chopped
  • ½ tsp. Kosher Salt
  • 1/8 tsp. Ground Black Pepper
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Balsamic Vinegar

Dice cheese & tomatoes. Place all ingredients in a bowl, toss with oil & vinegar.

Nutrition Facts

(1 serving Size = 3 Cups)

Calories: 185Kcal

Protein: 11gm

Carbohydrates: 4gm

Total Fat: 16gm

Saturated Fat: 5gm

  Sodium: 80mg

Fiber: 2gm

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