Healthy and Sustainable


Integrating low-calorie recipes into your diet is essential for anyone aspiring to maintain a healthy, balanced lifestyle. In this context, the tomato stands out as an ingredient known both for its nutritional value and versatility in cooking.

Health and tomatoes: low-calorie recipes

In addition to emphasising the role of tomatoes as the basis of light, nutritious recipes, in this article we will illustrate the benefits of this ‘red gold’ as part of a balanced, health-oriented daily diet.

The health benefits of eating tomatoes

According to studies reported by the National Library of Medicine, tomatoes are rich in lycopene, a powerful antioxidant that not only gives them their vibrant, red colour but also contributes to preventing heart disease and certain types of cancer, as evidenced by research published by the National Institutes of Health.

An interesting fact: contrary to what you might think, the cooking process can improve the nutritional properties of tomatoes. Several scientific articles published in Pubmed have shown that lycopene increases its bioavailability through cooking. This highlights how tomato products offered by Pomì – in addition to offering the authentic taste of Italian tomatoes – also prove to be valuable sources of nutritional benefits.

To optimise lycopene absorption, it is advisable to combine tomatoes with sources of healthy fats, such as avocado and extra virgin olive oil, while also diversifying consumption between cooked and raw tomatoes.

Tomatoes: health benefits

As illustrated on Health, tomatoes are much more than a delicious and nutritious food. Including them in a healthy, balanced diet also offers real health benefits, such as:

  • Cardiovascular health: antioxidants present in tomatoes, such as lycopene mentioned above, help reduce the risk of heart disease.
  • Protection against cancer: some research suggests that lycopene may reduce the risk of certain types of cancer, particularly prostate cancer.
  • Skin health: Vitamin C in tomatoes stimulates the production of collagen, an essential component for healthy skin
  • Immune system support: we should remember that vitamin C is also a powerful antioxidant that helps strengthen the immune system.
  • Combating metabolic syndrome: this syndrome increases the risk of heart disease, diabetes and stroke. According to this study, the nutrients contained in tomatoes can improve blood quality.
  • Prevention of certain neurodegenerative diseases: some studies suggest that lycopene has a positive impact against neurodegenerative diseases such as Alzheimer’s.
  • Exercise benefits: the antioxidants in tomatoes can help in recovery after exercise.
  • Male fertility support: some studies suggest that lycopene may improve sperm motility.

The versatile role of tomato paste in cooking

Obtained through a meticulous process of cooking and concentrating purée, tomato paste is essential for adding depth and intensity to sauces and dressings, adding flavour to numerous dishes.

This sauce, which has a darker colour and thicker consistency than traditional purée, is used sparingly to enhance recipes that require long cooking times, such as ragù. It is particularly effective when used in recipes intended for a large number of diners: a small amount of purée in tomato sauce can make all the difference, lending it a more intense and full-bodied flavour that perfectly complements the pasta.

When should you use tomato paste in cooking?

Adding the paste to pasta or meat dishes gives them a stronger and more intense flavour. Its function in the kitchen must therefore be understood and exploited intelligently, avoiding overpowering other flavours and aiming to enhance them with balance.

Cooking light with tomatoes: healthy recipes

The wide range of products offered by Pomì encourages the creative rediscovery of everyday cooking, turning every meal into an opportunity to eat healthily without sacrificing the pleasure of flavour. Incorporating tomatoes into your diet opens the door to a variety of light, tasty dishes.

Here are some low-calorie recipes, recommended by Pomì, that celebrate tomatoes’ versatility:

  • Pasta sauce: a rich and tasty base for pasta, perfect for those seeking an intense flavour without making the meal too heavy.
  • Spaghetti with tomato sauce: an undisputed classic of Italian cuisine that emphasises the fresh flavour of tomatoes, accompanied by a drizzle of olive oil and fresh basil.
  • Layered pumpkin with Parmesan cheese: a dish bursting with colour and flavour in which the sweetness of the pumpkin perfectly complements the tartness of the tomato and the strong flavour of the Parmesan cheese, creating a perfect balance of taste and lightness.
  • Tagliatelle in tomato broth: a light and comforting variant of classic tagliatelle, served in an aromatic tomato broth to enhance the flavour without adding unnecessary calories.

Want to find out more?
Visit the Pomì cookbook to discover more low-calorie dishes!



Healthy and Sustainable

What to add to puree? The right sauce for every taste

Tomato sauce is a classic of Italian cuisine and, starting with the basic recipe made with sautéed onion and basil, this delicious sauce can give you unforgettable moments of flavor!

Healthy and Sustainable

Recipes with grains for a cool summer

Four delicious recipes with grains, excellent also chilled, for a cool summer.

Healthy and Sustainable

Freshness, color and taste: the Pomì tomato is the king of the summer

King of the summer table, the tomato – juicy and sweet – is the protagonist of Pomì canned tomatoes, which encapsulate all the aroma, color and taste of the summer.