Sorghum-stuffed tomatoes

Hero ingredients: Tomatoes

Serves 4

Heart & Stroke Foundation Nutrient Analysis

Per serving: 387 g

Sodium

225 mg
low

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

161 mg
43% (high in)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

230 mg
29% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

1193 mg
60% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredients: Tomatoes

Nutrient Analysis
Ingredients
Method

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About Zola Nene

Ingredients

  • 4 large beef tomatoes
  • 1 tbsp olive oil
  • 1 onion, grated
  • 1 tbsp crushed garlic
  • Pinch chilli flakes
  • 1 tbsp grated ginger
  • 2 baby marrows, grated
  • 1 cup cooked sorghum
  • 1/3 cup (50 g) pine nuts, chopped
  • ½ cup homemade basil pesto
  • Salt and pepper to taste

Method

  1. Preheat oven to 180°C.
  2. Cut 1 cm off the top of the tomato, and reserve for later. Carefully scoop out the seeds and inside flesh of each tomato, then chop up.
  3. Heat olive oil in a pan, add the onion, garlic, chilli, ginger and baby marrow then sauté until softened.
  4. Remove from heat, and add chopped tomato seeds, sorghum, pine nuts and pesto. Season with salt and pepper to taste.
  5. Spoon mixture into the tomatoes and top with the reserved tomato tops.
  6. Cover with foil and bake in the preheated oven for 45 minutes until the tomatoes soften and the filling is heated through.

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Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low