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Updated: Jan 27, 2022

Gardening is cheaper than therapy. And you get tomatoes.

Sono italiana.

And as an Italian, I can not imagine everyday cooking without tomatoes. It starts with the old familiar tomato sauce. Ok that sounds simple, but actually cooking a delicious tomato sauce is not so easy. At least if it should taste what give. Well then, the tomato sauce is the basis for many dishes. For example, with spaghetti or on the pizza or as a complement to any other pasta / risotto sauce or minestrone.

Even in their raw form, tomatoes are unbeatable in Italian cuisine:

Good old bruschetta. Vegan in origin.

In Spain we know a similar recipe: pan con tomate.

But today I present one of my newest obsessions. A real deception this recipe and so wonderful in its preparation:

the tomato tartar

low no. of ingredients | healthy | fast | delicious

Ill be honest, when I developed this dish, my goal was never to come close to meat tartare in terms of taste. I like vegan cuisine because of its variety of flavors plant based foods. I love vegetables and don't really try to replace meat flavor-wise. To my amazement, I was asked several times by my guests if this was actually a meatless dish. It is. And it we my newest appetizer favorite.



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Tomatoes bring with them a whole range of nutrients. Beta-carotene (vitamin A) is particularly well represented. With only 2-3 large tomatoes, the daily requirement of an adult is already covered. What else? It convinces with its high water content of over 90% and with about 5 large tomatoes we cover the daily vitamin C requirement of an adult.

17 kcal

0.2g fat

The other list of nutrients are represented and very diverse and in this respect exciting, but the content is quite low and contributes little to the daily needs of an adult:



Why capers? The capers are part of the tomato tartare recipe. Which is why I find its background information appropriate.

300-400g of capers cover the daily requirement of beta-carotin. It brings a huge amount of sodium and chloride as well. It brings some more micronutrients, but they are somewhat low.

The picture on the right I took during my vacation in South Italy, while visiting my grandma. I have actually never noticed it before and therefore seen this plant for the first time. Have you ever seen it before?


Tomato Tartar Recipe

An appetizer for 4-6 people:

▽ 100g dried tomatoes (preserved in olive oil)

▽ 1 red onion

▽ 3EL fig mustard (or other mustard like mango mustard...).

Blend all ingredients with a hand blender. Now fold in remaining ingredients:

▽ 2-3 cherry tomatoes finely diced.

▽ 1/2 spring onion in fine rings.

▽ 6-10 caper apples finely chopped

▽ 50g fresh cucumber, hollowed out and finely chopped

▽ 2EL ketchup

▽ 1TL paprika powder

▽ 1/2TL salt

Eat it with: slices of bread baked in the oven and brushed with olive oil before heating them.



For 2 people

▽ 2 tomatoes cut into small cubes

▽ 1 clove of garlic (crushed)

▽ 1-2 tablespoons olive oil

▽ spices (salt, pepper...) and herbs (basil) of choice

▽ Drizzle bread slices of choice with olive oil and bake in oven until crispy.

Mix all ingredients together in a bowl. Spread over the oven baked bread. Enjoy


Pan con tomate

For 2 people

▽ 2 tomatoes

▽ 1 clove of garlic

▽ 1 tablespoon olive oil

▽ Spices of your choice (salt, pepper...)

▽ Slices of bread of your choice


  1. Grate the tomatoes with a grater into a bowl.

  2. Add salt, pepper and olive oil. And mix.

  3. Grate the garlic clove on the bread slices.

  4. Put the tomato mixture on the bread

  5. Enjoy


xoxo your good-life coach Claudia 💋

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