HEALTH BENEFITS OF TOMATOES

Surprising Health Benefits of Tomatoes

We already love tomatoes for their heart-supportive powers. But new research on their lesser-known health gifts means you should eat them even more often.
We're talking about gifts like protection against brittle bones, cancer, and even ultraviolet (UV) radiation. So no matter how you slice 'em, put extra 'maters on your sandwiches, salads, and pizzas, too.

Top Tomato Tidbits
Yep, tomatoes seem to do it all, probably thanks to their nutritional profile. They're a rich source of lycopene, beta carotene, lutein, potassium, and vitamins C and A -- nutrients known to help fight inflammation and confer these stellar health benefits:

• Extra SPF for skin: Studies have shown that skin becomes less sensitive to UV light damage when lycopene intake is increased through tomato-paste consumption.
• Extra strength for bones: Higher lycopene intakes have been linked to better bone mass in studies. And a deficiency may mean weaker bones; women with osteoporosis typically have low blood levels of lycopene.
• Extra protection from cancer: Although the cancer protection powers of tomatoes are still under investigation, research suggests that the lycopene in tomatoes may slow the growth of some prostate tumors.

Canned Advantage?
Fresh, ripe tomatoes aren't easy to come by year-round. But canned tomatoes are just as good for you -- possibly even better. The cooking and canning process may increase the bioavailability of lycopene, so your body gets even more. Add a little bit of olive oil and you'll absorb still more. 



WHAT’S FOR DINNER?!

Quesadillas

Mexican food often gets a bad rap as a guilty pleasure -- greasy, carb-based and laden with an excessive amount of cheese. But when you cook Mexican recipes at home, using a controlled amount of oil, salt and cheese, Mexican food can be surprisingly healthy -- and tasty, nonetheless. These Mexican dinner recipes -- most of which can be prepared in 30 minutes or less -- are simpler to execute than you might think, and contain a manageable list of ingredients. Armed with cilantro, chile powder, cumin and cinnamon, you'll be able to quickly whip up everything from enchiladas and huevos rancheros to leaner shrimp and steak dishes.

Prep Time:

20 mins

Total Time:

20 mins

SERVES 4

INGREDIENTS

• 12 corn tortillas
• 2 cups grated Monterrey Jack cheese
• 6 pickled jalapeño chiles, thinly sliced

Directions

Heat a griddle over medium heat until hot. Put tortillas one or two at a time on griddle to heat or soften and sprinkle each with about 3 tablespoons cheese and about 1/2 a pickled chile.
Once each tortilla is soft, about 45 seconds, fold over filling and press slightly. Let cook an additional 45 seconds on each side or until tortilla is browned and cheese is melted. Serve immediately and make more quesadillas in same manner.

about this recipe

These simple quesadillas are classic Mexican street fair and make a satisfying quick snack or lunch. Each one takes about 3 minutes to prepare so the total time will depend on the size of your griddle and how many you can fit on it at once. It is best to serve these as they are made, but if you'd like to serve them all at once, keep them in a 200°F oven while making more. If you prefer flour tortillas increase the amount of cheese slightly as they are larger.