Superfood of the Month: Tomato

Tomatoes are a kitchen staple. They are a nutritional powerhouse, brimming with vitamins, minerals and antioxidants. 

Health Benefits

Rich in Antioxidants: Tomatoes are packed with antioxidants, including lycopene, beta-carotene and vitamin C, which protect cells from damage caused by free radicals that can contribute to chronic diseases. 

Heart Health: Lycopene in tomatoes has been linked to helping lower LDL (“bad”) cholesterol levels and blood pressure. 

Cancer Prevention: Studies suggest that the high levels of antioxidants in tomatoes may help protect against certain types of cancer, including prostate, lung and stomach cancer. 

Eye Health: Tomatoes contain lutein and zeaxanthin, which protect eyes from age-related macular degeneration, a leading cause of blindness. 

Skin Protection: Antioxidants in tomatoes can help protect the skin from sun damage and premature aging. They also promote collagen production, which keeps the skin firm and youthful. 

Improved Digestion: Tomatoes are a good source of fiber, helping prevent constipation, promoting regular bowel movements and feeding beneficial bacteria in the gut. 

Bone Health: Tomatoes contain vitamin K and calcium for maintaining strong bones and preventing osteoporosis. 

Weight Management: Tomatoes are low in calories and high in fiber. 

Immune System Support: Vitamin C in tomatoes helps boost the immune system and protect against infections. 

Versatile Ingredient: Tomatoes can be used in many dishes, from salads and sauces to soups and stews. 

Tomato Lasagna

Ingredients 

• 2 c cottage cheese 
• ¼ c liquid eggs 
• 2 ½ T dried basil 
• 1 ½ lb tomatoes, sliced 
• 4 c marinara sauce 
• 1 ½ c mozzarella cheese
• 1 lb no-boil lasagna sheets 

Directions 

1. Preheat oven to 375º. Spray casserole pan with cooking spray. 
2. In a medium bowl, mix liquid eggs, cottage cheese and basil. 
3. On the bottom of the pan, add lasagna sheets. 
4. Arrange tomatoes on top of lasagna sheets. 
5. Add another layer of lasagna sheets and top with cottage cheese mixture, another layer of tomatoes. 
6. Repeat Step 5 until you reach the top of the pan (about two more times). For the final layer, add lasagna sheets, cheese mixture and sliced tomatoes. 
7. Bake in the oven until internal temperature reaches 145º. 
8. Rest the lasagna for 30 minutes before serving. 

Serves two.
Nutrition per serving: calories: 390; total fat: 13g; cholesterol: 85mg; sodium: 1070mg; carbohydrates: 41g; protein: 22g