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Growing Together:
Food, Family and Friends
This month we explore the refreshing flavor and versatility of tomatoes. Learn how to help in our communities, try a new recipe and try our hands at creative sandwich making.
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Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Kim Bushaw, M.S., Family Science Specialist (former)
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EAT
Tomatoes in various forms are part of many foods, including pizza and spaghetti sauce, salsa and salads. Tomatoes are a good source of vitamins C and A, and the mineral potassium. Lycopene is the natural colorant that gives tomatoes their red color. Phytochemicals (natural plant chemicals) in tomatoes are linked with reducing our risk for cancer and also boosting our immune system.
You might be growing a tomato plant (or 10!) in your garden or on your patio. Tomatoes can be used fresh, canned into salsa or frozen to enjoy next winter. If you choose to can tomatoes or make canned salsa, be sure to follow current research-tested recipes. See the online publication, “Canning and Freezing Tomatoes and Making Salsa” from NDSU Extension for details.
Explore different forms of tomatoes depending on the season. Canned tomatoes are an affordable ingredient available all year round. Visit a farmers market or supermarket and explore the various types of tomatoes available.
Try a different dish. NDSU Extension has recipes for ratatouille and fried green tomatoes, both made famous by movies, in the “Growing Together” cookbook.
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Salsa is a delicious low-calorie condiment that pairs well with crackers and chips. For a twist on fresh salsa, add some fruit such as mango. Want more recipes? See the Field to Fork website for details.
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Fresh Salsa
4 tomatoes, chopped (about 2-3 cups)
½ cup chopped onion
½ cup chopped green pepper
1 jalapeno pepper, seeded and minced
1 teaspoon salt
½ teaspoon oregano or cilantro
1 tablespoon lemon or lime juice
1 tablespoon white vinegar
1 teaspoon sugar (optional)
1 mango, diced (optional)
Combine all ingredients in a medium bowl and mix. Makes about 4 cups. This is not suitable for canning.
Makes 16 (1/4-cup) servings. Each serving has 10 calories, 0 grams (g) fat, 0 g protein, 2 g carbohydrate and 150 milligrams sodium.
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Connect
People need to eat all year long. Have conversations with your family about how you can help others get their needed nutrition.
- Check out how to volunteer at a community garden, a soup kitchen, or a food pantry, or deliver meals through an agency or directly to people you know who would enjoy your food and company.
- Cook and serve a meal at a homeless shelter, or donate fresh produce, money, energy and time.
- Help make policy changes to ensure all children are fed equitably and without penalty in school and summer lunch programs. Introduce sharing tables and free stores at schools that don’t have them.
- Gather your friends to join your family to discuss how to influence decisions in your community. There are so many ways to teach your kids how to make life better for everyone.
- Working in the garden is only fun for so long for preschoolers. Try this idea.
- When children are old enough not to eat dirt and pull up plants but too young to be help for very long, try adding some kitchen tools to the garden. A little water, a little soil, a few rocks, a bowl and an old wire whisk can be a lot of messy fun. Add some cast off cookie cutters, muffin tins and a pancake turner, and you have the recipe for a good time. Everyone enjoys a slice of mud pie with a side of sticks and stones, right?
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August is National Sandwich Month! Add seasonal fresh vegetables and/or fruits to your sandwiches. How about a Greek-style sandwich with tomatoes, lettuce and feta cheese stuffed in a pita? How about adding a tomato slice to a grilled cheese sandwich? Get fancy with cucumber sandwiches spread with cream cheese. A caprese salad sandwich on a skewer is fun and can include grape tomatoes, mozzarella cheese balls, fresh basil and a drizzle of balsamic vinaigrette. How about enjoying classic BLT (bacon, lettuce and tomato) sandwiches with fresh lettuce and tomatoes? Add dried cranberries to a chicken salad and lettuce sandwich.
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