Can be served on their own, as an entrée or as a main with accompanying salad
Serves 3 - 4
3 medium avocados
½ cup chopped onion or shallots
½ cup chopped tomatoes (use inside of cored tomatoes)
¼ cup fresh lemon juice
2 cloves garlic, mashed
6-8 black olives, pitted
1 teaspoon sea salt
1 tablespoon of olive oil
Parsley or coriander or another favorite herb
4 or more medium tomatoes for stuffing
Chop the top of the tomatoes and scoop out the flesh. Reserve for use in the
Mash the avocado and then mix in other ingredients thoroughly
Spoon into the tomato cups until heaped out the top
Top with your favorite fresh herb
Enjoy with a nice big live salad and a protein portion. Yum!
Tomatoes are Amazing
Tomatoes are often considered a vegetable, though they are actually a citrus
fruit. They are an incredibly versatile food, delicious eaten raw, in salads or on
sandwiches, and take on a wonderful sweetness when cooked. Their high acid
content makes them a perfect food for canning.
One medium whole tomato contains around 22 calories, 0 grams of fat, 5 grams
of carbohydrates, 1 gram of dietary fibre, 1 gram of protein and 6 milligrams of
sodium. It also provides 40 percent of the recommended daily allowance of
vitamin C, 20 percent of the RDA of vitamin A, 2 percent of the RDA of iron, and
1 percent of the RDA of calcium.
5 great reasons to eat them every day
1. Ward off Cancer
Numerous studies have concluded that the more tomatoes people eat the lower
their risks of certain cancers, especially lung, stomach and prostate cancers. A
substance called lycopene, which is responsible for tomatoes red color, is
thought to be the reason for this cancer protective effect. Processed tomatoes
contain even more lycopene than raw ones. The process of cooking breaks down
the cell walls, helping to release the lycopene. Eating tomatoes with a little bit of
fat, such as olive oil, helps lycopene to be better absorbed by the body.
2. Prevent DNA Damage
Tomatoes are high in important antioxidants such as vitamin C and Vitamin A.
These vitamins work to fend of DNA damage from free radicals. Consequently,
tomatoes may help to ward off age related diseases such as atherosclerosis and
3. Reduce the Risk of Heart Disease
Tomatoes contain important nutrients, such as niacin, folate and vitamin B6, that
have associated with the reduction of heart disease risk. One study found that
women who ate 7 to 10 servings of tomato products per week had a 29 percent
lower risk of cardiovascular disease than women who consumed less than a
serving and a half of tomato products each week. Results were even more
impressive when the women ate oil-rich tomato products.
4. Protect Against Thrombosis
Another study showed that drinking fresh tomato juice daily reduced platelet
aggregation significantly. Those drinking a placebo showed no benefit. It’s
important to drink low-sodium tomato juice if you are trying to protect against
thrombosis (blood clots in the blood vessel), as high sodium levels can cause
negative effects for this type of disease.
5. Ward off Inflammation
A double blind study found that drinking a glass of tomato juice a day can reduce
blood levels of TNF-alpha by 34 percent. TNF-alpha causes inflammation. High
levels have been found in individuals with most chronic, degenerative diseases
such as heart disease, cancer, osteoporosis and Alzheimer’s.