Tomatoes with low calories make a more nutritious salad when combined with yogurt (plain, flavored, or Greek) or sour cream. Ground coconut with green chilies gives this salad a peppery taste. At any feast Tamatar Raita is the first side dish served on a banana leaf. RAITA can be eaten by itself as a salad or served as a side dish with Parathas or rice and lentils. It is recommended to use tomatoes within 3-4 days of buying, store them in a cool, dark place and cutting them just prior to using in order to preserve as much vitamin C as possible.

Growing Tomatoes : Tomatoes need 6-8 hours of sun to bring out their flavors. To keep them off the ground you will need stakes, cage or trellis most plants. Decide on a support plan before planting and add them after. For a strong tomato plant bury 2/3 rds of the stem. Give each plant enough room to grow. Since they grow long roots, it is important to water deeply. They absorb nutrients when the soil pH ranges from 6.2-6.8. Fertilize the soil with miracle grow and compost.
https://bonnieplants.com/how-to-grow/growing-tomatoes/

Story: A challenge was posed at the X”mas” No cook”cooking competition at an office with the following requisites. A dish to be prepared with any vegetable.” The salad was the best option and many chose tomato or cucumber. 

Nutrition Facts of Tomato 100g raw (Lycopersicum Esculuntum)

GI 15 ; GL =2; Water=170.14 g Minerals Vitamins
Energy 18 k cal – 1% Sodium 5 mg >1% Folates 15 mcg – 4%
Carb. 3.9g – 3% Potassium 237mg – 5% Niacin 0.594mg – 4%
Protein 0.9 g – 1.6% Calcium 10mg – 1% Pyridoxine 0.08mg – 6%
Total Fat 0.2g – 07% Magnesium 11mg – 3% Thiamin 0.037mg – 3%
Cholesterol 0mg – 0% Manganese 0.15mg – 6.5% Vitamin A 833IU – 28%
Dietary Fiber 1.2g – 3% Phosphorous 24mg – 3% Vitamin C 13mg – 21.5%
Phytonutrients Zinc 0.17mg – 1.5% Vitamin E 0.54mg – 4%
Alpha Carotene 101 mcg Lutein zea- xanthin123 mcg Vitamin K 7.9mcg-6.5%
Beta Carotene 449mcg Lycopene 2573mcg
(Source: USDA National Nutrient database)

Health Benefits of Tomato

  • Nutrients in a 100g raw tomato: Cal 18, water 95%, Protein 0.9g, carb 3.9g, Sugar 2.6g, Fiber 1.2g, Fat 0.2 g; Vitamin C(28% RDA), Potassium, Vitamin K1, Folate (Vitamin B9) 
  • Tomato compounds :
  • Lycopene: an antioxidant that prevents DNA damage by inhibiting the activity of free radicals.
  • Beta Carotene: An antioxidant that gives foods a yellow or orange color; beta carotene is converted into vitamin A in the body. A sliced cup of raw tomatoes provides 15% vitamin A of RDA.
  • Naringenin: a flavonoid found in tomato skin, shown to decrease inflammation and protect against many diseases.
  • Chlorogenic acid: a powerful antioxidant that may lower blood pressure.

Spice Health Benefits

  • Coconut: About 1/2 of saturated fat in coconut comes from Lauric acid, which can help raise levels of heart-protective HDL (good) cholesterol. Using in small amounts is advised.
  • Green chili: high in vitamin A & C, a rich source of iron, controls pain and bleeding, regulates mood, supports the cardiovascular system, balances sugar level, and effective in skin infection.
  • Mustard seeds: very rich in calcium, manganese, omega 3 fatty acids, iron, zinc, protein, and dietary fiber. Excellent for digestion since they increase the metabolism rate of your body. Beneficial for menopausal women who have trouble sleeping.
  • Cilantro leaves: relieves skin disorders such as eczema, dryness, and fungal infections. due to its disinfectant, detoxifying, antiseptic, anti-fungal, and antioxidant properties.
Method to make Tomato Salad (Tamatar Raita)
  • Rinse and cut tomatoes into 1″ cubes. (1 min.) 
  • Grind coconut with green chili, 2 tbsp. yogurt,1/2 cup water. (2 min.) 
  • Whisk yogurt or sour cream using a hand whisk or blender.
  • Add tomatoes, ground coconut + salt to yogurt; mix well. (2 min.) 
  • Sizzler:
  • Heat oil in a small frying pan. Add mustard seeds , contimue heating.
  • When the mustard seeds splutter, pour on tomato pachadi. (1 min.) 
  • Garnish with washed and chopped cilantro leaves.

Serve Tomato Yogurt Salad with Quinoa, Rice Pilaf , Pasta or Whole wheat bread.

TIPS
To save on grinding time substitute with creamed coconut 
Omit coconut if using sour cream
Substitute non-dairy cream for vegans 
Tamatar = Tomato; Dahi = Yogurt; Raita = Pachadi or Salad