Free recipes

They come in all different shapes, sizes, and even colours; they are made into sauces, purees, and juices; they are eaten raw or cooked; in fact this versatile and tangy fruit tastes good with just about anything. It's no wonder then that the tomato is Britain's fourth favourite fruit.

Aside from its ‘yum-factor', the tomato contains virtually no fat and is very low in calories. Bursting with lycopene (the natural pigment which gives it a red colour), many scientists have called the humble tomato a ‘miracle fruit'. Indeed, the lycopene is an effective antioxidant helping to reduce the risk of cancer and other serious illnesses. And it is generally thought that the concentration of lycopene increases with cooking, especially when olive oil is used.

To help you get your little ones enjoying the flavours of this mighty fruit, we have teamed up with I'm in Season to bring you this delicious recipe for Tomato Chowder, ideal for lunches, snacks, and light dinners.

Tomato Chowder 

Serves 4-6

You will need:

• 15ml Vegetable oil
• 1 onion, chopped
• 1 garlic clove, crushed
• 350 g potato, peeled and finely diced
• 2 x 400g canned chopped tomatoes
• 1 green pepper, deseeded and finely chopped
• 10ml chilli sauce (optional)
• Salt and black pepper, freshly ground
  

Method:

Heat the oil in a large saucepan for 2 minutes. Add the onion and garlic and fry over a medium heat for five minutes

Add the potatoes, chopped tomatoes, pepper and chilli sauce (optional) and mix well with a wooden spoon

Season to taste, cover and simmer for 20-25 minutes until the potato is cooked. If the soup is a little thick add a small amount of water. Remember to stir occasionally

To serve, top with grated cheese and serve with crunchy bread.

For more information about I'm in season visit iminseason.com

We've teamed up with Uncle Ben's to give you a free printable set of cooking guidelines for kids. Click here to have a look

Does your child have a favourite healthy snack? Do you have tips on what to cook when you have only 10 minutes to spare and nothing in the fridge? Share your recipe ideas with other mums. Email us with your recipes here