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This week’s ingredient is another pantry staple: tomatoes! Specifically, the canned variety.

Tomatoes are great sources of vitamin C and the carotenoid known as lycopene.

Lycopene may help protect us from some forms of cancer due to its antioxidant potential!

They are also high in the minerals copper, iron, and zinc.

Believe it or not, you can do a lot with a humble can of tomatoes (besides making tomato sauce). So today, we are going to be making a homemade salsa, baked beans, and a three bean chili.

You can find the recipes for each of these dishes below, along with the YouTube video.

Homemade Canned Tomato Salsa

Cook and Prep Time: 5 minutes

Serves: 6-8 people

You Need
DIRECTIONS
  1. Rinse and chop the produce accordingly.
  2. (Optional) Set a pan to medium heat.  Add 1 tbsp. olive oil.  Once hot, add onion and bell pepper.  Sauté until onion is translucent, 4-5 minutes.  Add garlic, and sauté for 1 minute more.
  3. Place all ingredients in a food processor.  Pulse until smooth.
  4. Enjoy!

Baked Beans

Serves 2

Cook and Prep Time: 30 minutes

You Need:

*Liquid Aminos can be substituted here

DIRECTIONS
  1. Rinse and chop the produce accordingly
  2. In a pan on medium heat, add olive oil.  Once heated, add garlic and onion, and sauté until aromatic, 1-2 minutes.
  3. Add tomatoes, beans, turmeric, cumin, salt, pepper, apple cider vinegar, maple syrup, and tamari.  Stir to combine and raise to high heat.
  4. Once boiling, reduce to a simmer and cook until beans begin to thicken, 5-6 minutes.  Stir frequently.
  5. Serve with sourdough toast or as a side dish.  Top with fresh herbs or avocado.  Enjoy!

Three Bean Chili

Cook and Prep Time: 45- 60 minutes

Serves: 4-6

You Need:
DIRECTIONS
  1. Rinse and chop the produce accordingly. 
  2. Set a large pot to medium heat.  Once hot, add 1 tbsp. olive oil.  Add onion to the pot and cook for 4-5 minutes, until translucent.  Then, add garlic, cooking for about 1 minute more, until fragrant.
  3. Add all ingredients, except cilantro and lime, to your pot.  Stir to combine. Bring mixture to a boil.  Once boil, cover, and reduce heat to a simmer.  Cook for 20 minutes minimum, stirring occasionally. 
  4. Serve chili in bowls.  Then, garnish with lime and cilantro.  Enjoy!

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