Brimming with nutrition, the tomato is a powerful health booster. Rich in niacin, vitamin A, beta carotene, lutein, and potassium, it also contains vitamins E, C, K, manganese, choline, calcium, thiamine, B6, folate, magnesium, phosphorus, and copper. It is an excellent source of dietary fiber, is low in sodium, fat and cholesterol content. The tomato supplies us with a generous amount of lycopen, a high-powered antioxidant found in its red pigment. Lycopene has been shown to lower the risk of cardiovascular disease, as well as most types of cancer. So keep the doctor away, deliciously, and develop a close and personal relationship with the tomato!

FRESH TOMATO SAUCE
This sauce can be used over rice, mashed potatoes, pasta, or cooked with meatballs.
2 servings
3 tablespoons olive oil
1 yellow onion, chopped
3 cloves garlic, minced
1 pound plum tomatoes, chopped
1/2 green bell pepper, seeded
1 small bay leaf
1 tablespoon dried oregano
1/2 teaspoon dried basil
Salt and pepper to taste
1 (8 ounce) can tomato sauce
1 teaspoon corn starch (optional)

In a medium sauce pan, heat the oil, sauté the onion and garlic. Add the next 7 ingredients (through tomato sauce). Cover and cook slowly for 10 minutes. To thicken: In a cup mix corn starch with 1 tablespoon liquid from the cooked mixture, then slowly pour it back into the sauce pan stirring constantly. Simmer for 7-10 minutes until thickened, stirring occasionally. If not using corn starch, cook the vegetable sauce for 15 – 20 minutes from start to finish. Remove bay leaf. Note: If you use this sauce for meatballs, add them after 10 minutes. Cook them for 20 minutes in the sauce, turning them once up-side down.

SCRAMBELED EGGS WITH TOMATOES
2 servings
3 tablespoons olive oil
3 cloves garlic, minced
1 yellow onion, chopped
1 large ripe tomato, chopped
1 tablespoon dried oregano
Salt and pepper to taste
2 eggs, beaten

In a skillet cook the garlic and onion in the oil, covered, until the onion turns semi- translucent, about 12 minutes. Mix in the tomato, oregano, salt, and pepper. Cover and simmer until the tomatoes are almost soft, stirring occasionally. Using a whisk, beat the eggs and add to vegetable mixture. Cook slowly scraping the skillet bottom frequently until the eggs are no longer runny.

TOMATO AND CUCUMBER SALAD
2 servings
3 tablespoons extra virgin olive oil
3 tablespoons lemon juice
Salt & pepper to taste
1 large ripe tomato, diced
1 large cucumber, peeled, diced
1 green onion, thinly sliced
8 pimento-stuffed green olives, chopped

In a medium bowl whisk together the oil, lemon juice salt and pepper. Add all other ingredients to combine with the dressing. Mix well.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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