We've covered ketchup, tomato sauce, marinara sauce and even a Worcestershire tomato dip. However, we can't really be through with tomatoes until we've addressed salsa and tomato dressing!

While tomato dressing may not be as ubiquitous as Italian or Ranch, there are some commercial versions of it out there that are just as detrimental to a healthy diet as its more common cousins.

Kraft's Sun Dried Tomato Vinaigrette, for instance, contains fatty canola and soybean oil and questionable preservatives like Potassium Sorbate and Calcium Disodium. In an even more egregious Ken's version, high fructose corn syrup is the first ingredient listed!

Of course, this doesn't mean that dressing your salad with a tomato-based sauce is a bad idea—quite the contrary! Adding a little tomato to your meal means you'll get a dose of anti-inflammatory naringen, immune-boosting Vitamin C, heart-healthy potassium, and the antioxidant lycopene, which has wide-ranging positive health effects.

Our first tomato dressing recipe gets its name from basil, a herb used in many traditional Italian recipes and that has plenty of health benefits of its own, among them reduced blood pressure, increased mental alertness, and protection against chronic stress.

tomato

However, while our Tomato Basil dressing is relatively mild, especially if you leave out the cayenne, this second dressing recipe is a little on the spicier side, hence its name: picante is Spanish for spicy!

Since herbs and spices are some of the healthiest foods around, that's pretty good news! Cumin, black pepper, garlic, and cayenne pepper all made our list of best herbs and spices for weight loss, and garlic even made our list of superfoods as well!

Finally, there's our salsa recipe. Though most popular brands of salsa aren't too bad, and are almost certainly a healthier choice than creamier dip options next time you find yourself facing a refreshment table, they do contain some mysterious natural flavors you might be better off avoiding.

Plus, our additions of detoxifying cilantro, antibacterial oregano, and yet more metabolism-boosting cayenne will only make this healthy treat healthier and tastier! All three of these tomato recipes also use fat-burning apple cider vinegar as opposed to traditional white, giving them an edge for dieters!

Finally, we'll note that those on phase 2 of the 123Diet should be wary of using these recipes with green vegetables, but they're welcome to try them with their favorite protein or as a dip for a snack of melba toast!

Tomato Basil Vinaigrette

Tomato basil Vinaigrette

Estimated nutritional value (for entire recipe) of 80 calories, 0.9 g fat, 0 mg cholesterol, 13.6g carbohydrate, 2.7g fiber, 4.1g protein, and 8.1g sugar.

Prep Time
5 minutes
Cook time
10 minutes
Yield
Makes 2-3 servings (1 vegetable)

Ingredients

  • 3 tablespoons tomato paste
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • ¼ cup water, chicken or vegetable broth
  • 1 tablespoon minced onion
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 teaspoon dried basil or fresh rolled and sliced basil leaves to taste
  • 1/8 teaspoon oregano
  • Cayenne pepper to taste
  • Stevia to taste

Directions
Combine ingredients in a small saucepan and heat slightly to a boil. Adjust liquid to desired consistency by adding a little more water or broth. Remove from heat and chill. Enjoy over salad with fresh ground black pepper.

Recipe provided by


Tomato Picante Dressing

tomato picante dressing

Add some sizzle to your salad with the this spicy dressing! Estimated nutritional value (for half-recipe serving) 57 calories, 1.2g fat, 0g cholesterol, 10.6 carbohydrate, 3.1g fiber, 2.9g protein, and 7g sugar.

Prep Time
10 minutes
Cook time
N/A
Yield
Makes 2-4 servings (1 vegetable)

Ingredients

  • 1 medium tomato chopped
  • 1 eight ounce can tomato sauce
  • 1 clove garlic crushed and chopped
  • 1 teaspoon mustard powder
  • 2 tablespoons lemon juice
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • Pinch cayenne pepper
  • Salt and black pepper to taste
  • Apple cider vinegar to taste

Directions
Put tomato and garlic into food processor and puree. Add mustard, lemon juice, cumin, chili powder, cayenne, and salt and tomato sauce. Blend until smooth. Transfer to a jar and refrigerate. Stir before using.

Recipe provided by

Salsa

salsa

This spicy salsa recipe will give your healthy snack a kick! Estimated nutritional value (for whole recipe) of 69 calories, 1g fat, 0 mg cholesterol, 12.9 g carbohydrate, 3.5g fiber, 2.8g protein, and 6.8g sugar.

Prep Time
15 minutes
Cook time
N/A
Yield
Makes 1-2 serving (1 vegetable)

Ingredients

  • 1 cup fresh chopped tomato
  • 3 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar (optional)
  • 2 cloves garlic crushed and minced
  • 2 tablespoons finely chopped onion
  • ¼ teaspoon fresh or dried oregano
  • ¼ teaspoon chili powder
  • Cayenne pepper to taste
  • Fresh chopped cilantro
  • Salt and pepper to taste

Directions
Puree ingredients in food processor for smooth salsa or chop ingredients by hand for chunkier salsa. Add spices and chill in the refrigerator for 10 minutes or more to allow flavors to blend.

Phase 3 Modifications
Add chopped jalapeno or chipotle peppers. Mix with avocado to make guacamole. Serve salsa over a block of cream cheese as a dip for vegetables.

Recipe provided by

Want to get in shape for 2020? Join our Facebook support group and learn about 123 Diet from other community members!

Message Us Message Us