Tomatoes in food: 10 easy ways to add them to your diet

Tomatoes are an excellent source of antioxidants, and research has shown that people who regularly consume them have better cardiovascular health, so it makes sense to include them in your diet as often as possible. Fortunately, this can be easy to do, since tomatoes can be included in everything from sauces and soups to sandwiches and pizza! Learn how to include tomatoes in your food with these 10 easy ways.

 

1) Tomato Juice

It is the most famoud way to add tomatoed in your food. Tomatoes contain lycopene, a phytochemical known for its cancer-fighting properties. Many people drink tomato juice instead of eating fresh tomatoes because it’s easier and less messy. Freshly squeezed is best, but if you don’t have a juicer try an all-natural bottled version with minimal or no added sugar or flavors. Make sure to drink 8 oz daily.

 

2) Add it To A Sandwich

One of our favorite, (and easiest), ways to include tomatoes in our daily diets is by adding slices of tomato on top of a sandwich. Why? Because they take very little time or effort and can taste great on so many different kinds of sandwiches. Go ahead and grab two slices of bread, then apply whatever you want between it - a patty, some cheese, a few veggies - it's up to you! We'll choose ham and cheddar for ours. After making that choice, simply take one slice of bread and lay it flat; now take your tomato slice and place it on top. Now do that with your other piece! You've just successfully added tomatoes into a sandwich! Most of the cooks add tomatoes in food by this delicioud method.

 

3) Throw Some In Your Salad

It is one of the easiest ways to add tomatoes in your food. Salads can be a great way to get more tomatoes into your daily meals. If you’re looking for new ideas for your next salad, think about adding tomato slices, tomato chunks or even cherry tomatoes. As an added bonus, many salads are very low-calorie meals (unless you decide to load up on dressing), so adding tomatoes can help fill you up without using a ton of calories.

 

4) Use Tomato Paste To Spice Up Pasta Sauce

Research shows that eating tomatoes can help lower blood pressure, reduce risks of certain cancers and heart disease, and aid in weight loss. And it turns out there’s a simple way to get more tomatoes into your diet without eating an extra portion of veggies. Researchers from Wageningen University found that adding tomato paste (and only tomato paste) boosted tomato intake by 35 percent for those who ate meat-based pasta sauces. Not only does it make pasta taste better, but some studies suggest that lycopene—the plant compound responsible for its red color—is better absorbed by our bodies when consumed with oils like olive oil. So don’t forget about those little jars of tomato paste and add tomatoes in your food easily.

 

5) Use Ketchup As A Base For Other Sauces

Tomato ketchup is a great ingredient to ad tomato in foof. Because it’s versatile and can be used as a base for lots of other sauces. Just mix ketchup with herbs and spices or drizzle it over vegetables. Alternatively, use straight-up ketchup as a dip for raw veggies, like celery sticks and carrots.

 

6) Put It On Burgers And Sandwiches

Of course, we’re big fans of simple sandwiches with meats, cheese and veggies but we also like making sandwiches into meal starters. Spread a little mayo on thick whole-grain bread, top with fresh tomato slices and sliced turkey or ham and you have a perfect prelude to any soup or salad that follows. Top white bread with deli meat, chopped tomato and shredded lettuce for a twist on an old favorite. If you’re still not convinced about tomatoes being so versatile, consider what some other foods do when they get creative—balsamic vinegar? Chocolate? Basil? Now that's inspiration! Here are 10 more ideas for adding tomatoes to your daily diet.

 

7) Add It To Rice

Tomatoes are an excellent source of vitamin C, which gives rice a boost. Cook white or brown rice with chopped tomatoes and you’ll get a more nutritious side dish that tastes great. Add spices like basil, oregano, cumin and black pepper for flavor. It is one of the most hidden ways to add tomatoes in food.

 

8) Adding Chopped Tomatoes To Egg Whites

Tomatoes are a nutritious, versatile, and easily digestible vegetable. While they contain vitamins A and C, as well as potassium and folic acid, cooked tomatoes also offer additional health benefits. They can lower risk of heart disease by lowering levels of bad LDL cholesterol while raising good HDL cholesterol. One cup of tomato sauce contains twice as much lycopene – an antioxidant that has been shown to reduce the growth rate of tumors – than one medium-sized raw tomato. A regular intake of tomatoes may also play a role in preventing hypertension and stroke due to their high levels of potassium.

 

9) Cooked Tomatoes Are Healthy

Tomatoes have a significant amount of vitamins and minerals, such as vitamin A, vitamin C, vitamin K and phosphorus. Tomatoes are also packed with antioxidants like flavonoids, including quercetin and lycopene. Cooked tomatoes are a healthy way to boost your immune system.

 

10) Chunky Salsa As A Dip, Spread Or Side Dish

Delicious and satisfying, salsa is one of America’s favorite condiments. While salsa is traditionally eaten with chips, it also works well as a dip for chicken fingers or a spread on top of hamburgers. To really pack some extra flavor into it, consider adding diced tomatoes to give salsa more texture. The more texture you have in your spread, the less likely people are to go back for another scoop—which means you’ll get more bang for your buck!