We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM. This is the 7th post. To learn more about the Boost Your Metabolism series, please click here!
BOOST YOUR METABOLISM
The secret to boosting your metabolism is FEEDING your body what it needs.
You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.
The seventh one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is TOMATO!
BENEFITS OF TOMATO
The debate may go on whether the tasty tomato is a fruit or a vegetable, but one thing is for sure, the tomato is a super food for your body’s metabolism. Tomatoes are naturally low in calories and high in fiber, both good for satisfying your appetite and maintaining a healthy weight.
Tomatoes are rich in antioxidants that fight the bad free radicals that are unfortunately present during nutrient metabolism or from the environment (such as pollution and UV rays). The good news is that a good intake of antioxidant rich fruits and vegetables, including high amounts of tomatoes, counteract these free radicals.
The antioxidant most prevalent in the tomato is lycopene, which is found in large quantities in the outer skin of the tomato, but also found inside too. Research has found that intake of these antioxidants help protect your body’s cells from damage and decrease risk of heart disease and cancer, especially prostate cancer in men.
Caution: Watch the calories when adding tomato sauce to spaghetti.The calories in a plate full of pasta can quickly add up.
Other tomato-based foods that can be dangerous are jars of salsa, cans of diced tomatoes, tomato juice, and tomato soup – all are loaded with sodium. Be sure to read the labels of these tomatoes for “no added salt” or “low sodium”.
Incorporating tomatoes into your everyday routine is essential to optimize your metabolism and your health. Here are a few ideas and recipes to try.
Add tomatoes to all of your meals!
- Add a slice on every sandwich and in your wrap
- Top your salad with baby tomatoes, diced tomatoes, or wedges
- Add chopped tomatoes to eggs and omelets
- Tomatoes are a nice addition to cottage cheese
- Add to pizzas, pastas, stir-fry, and kebabs
RECIPES
Baked Parmesan Tomatoes
http://www.eatingwell.com/recipes/baked_parmesan_tomatoes.html
From EatingWell: August/September 2006
A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.
4 servings | Active Time: 5 minutes | Total Time: 20 minutes
Ingredients
- 4 tomatoes, halved horizontally
- 1/4 cup freshly grated Parmesan cheese
- 1 teaspoon chopped fresh oregano
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 4 teaspoons extra-virgin olive oil
Preparation
- Preheat oven to 450° F.
- Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
Nutrition
Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium
Caprese Salad
http://www.eatingwell.com/recipes/caprese_salad.html
From EatingWell: July/August 2008
Summer-ripe tomatoes and fresh mozzarella need only a sprinkling of fresh herbs, salt and pepper to shine in this simple summer salad.
4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes
Ingredients
- 2 medium red tomatoes, cut into wedges
- 2 medium yellow tomatoes, cut into wedges
- 3/4 cup diced fresh mozzarella cheese
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh basil
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
Preparation
- Gently toss tomatoes, mozzarella, parsley, basil and salt together in a large bowl. Season with pepper.
Nutrition
Per serving : 88 Calories; 5 g Fat; 3 g Sat; 0 g Mono; 17 mg Cholesterol; 6 g Carbohydrates; 5 g Protein; 2 g Fiber; 187 mg Sodium; 444 mg Potassium
Halibut with tomato basil salsa
Dietitian’s tip: Halibut — in addition to cod, flounder and perch — is a lean fish, having less than 2.5 percent fat by weight. For a variation to this recipe, grill the halibut and spoon the tomato basil salsa over each fillet to serve.
Serves 4
Ingredients
2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces
Directions
Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.
Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.
Transfer to individual plates and serve immediately.
Nutritional Analysis
(per serving)
| Serving size: 1 fillet | |||
| Calories | 160 | Cholesterol | 36 mg |
| Protein | 24 g | Sodium | 65 mg |
| Carbohydrate | 3 g | Fiber | 1 g |
| Total fat | 5 g | Potassium | 672 mg |
| Saturated fat | 1 g | Calcium | 66 mg |
| Monounsaturated fat | 3 g | ||
Avocado Bruschetta
http://www.myrecipes.com/recipe/avocado-bruschetta-10000001021247/
Photo by: Howard L. Puckett
- YIELD: Makes 3 dozen
- COURSE: Appetizers, Hors d’Oeuvres
Ingredients
- 2 avocados, cubed
- 2 plum tomatoes, seeded and diced
- 2 green onions, chopped
- 2 tablespoons fresh lime juice
- 1 tablespoon white wine vinegar
- 1 tablespoon olive oil
- 2 teaspoons hot sauce
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground white pepper
- 1/2 teaspoon salt
- 3 tablespoons olive oil
- 1 garlic clove, minced
- 1/2 teaspoon salt
- 36 French baguette slices
- 1/4 cup fresh cilantro, chopped
Preparation
Combine first 10 ingredients in a bowl; toss gently to combine. Cover and chill 2 hours.
Combine 3 tablespoons olive oil, garlic, and salt. Place bread slices on a baking sheet, and brush evenly with olive oil mixture. Bake at 350° for 12 minutes or until toasted; cool.
Top each toast evenly with avocado mixture. Sprinkle with cilantro before serving.
Coastal Living JANUARY 2005