Tomatillos, also known as Mexican husk tomatoes, are small, green fruits encased in a papery husk. They are a staple in Mexican cuisine, particularly in salsas and sauces. But are tomatillos keto-friendly? Given the increasing popularity of the ketogenic diet, which emphasizes low carbohydrate intake, it's important to understand the nutritional profile of tomatillos and how they can fit into a keto lifestyle.
What are Tomatillos?
Tomatillos are indeed fruits, closely related to tomatoes. They are characterized by their tart, slightly acidic flavor, and firm texture. Unlike tomatoes, tomatillos are typically cooked before being eaten. They come in various varieties, including yellow, green, and purple. Some purple varieties include Purple Hybrid, De Milpa, and Coban. They grow in a papery husk (called a calyx) and have a pleasant citrus flavor.
Nutritional Profile of Tomatillos
According to the U.S. Department of Agriculture, a medium-sized tomatillo (34g) contains approximately 2 grams of carbohydrates. This low carbohydrate content makes tomatillos a potentially suitable addition to a ketogenic diet.
Health Benefits of Tomatillos
Beyond their low carbohydrate content, tomatillos offer several health benefits:
Heart Health
Tomatillos are naturally low in sodium and rich in potassium, which can help regulate blood pressure. The American Heart Association recommends consuming a variety of fruits and vegetables daily for various benefits. Tomatillos also contain about one gram of fiber per medium fruit. Fiber is the indigestible part of carbohydrates that can help decrease cholesterol by binding and removing cholesterol from the body.
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Antioxidant Properties
Tomatillos contain several antioxidants, including phytochemicals known as withanolides, which have cancer-preventing properties. These natural plant compounds have been shown to induce apoptosis (cell death) in colon cancer cells. The withanolide antioxidants are also anti-inflammatory and demonstrate clinical benefits in alleviating symptoms of osteoarthritis and rheumatoid arthritis.
Eye Health
Tomatillos provide a healthy source of key nutrients for eye health. Lutein and zeaxanthin are antioxidants that concentrate in the retina and help protect against environmental deterioration. In combination, these vitamins have shown the ability to slow the progression of age-related macular degeneration, a common cause of vision loss.
Weight Management
Tomatillos are a low-calorie whole food ingredient. Because of their high water content, it’s possible to feel full without adding excess calories. Fresh salsa made with tomatoes or tomatillos is a healthy, flavorful choice that is virtually free of added sugars.
Tomatillos in Keto Recipes
Tomatillos can be incorporated into various keto-friendly recipes, adding flavor and nutritional value. Here are a few ideas:
Keto Salsa Verde
Salsa verde is a Mexican condiment made with tomatillos, chili peppers, and cilantro - it’s very keto-friendly because of the low carb ingredients. Many find homemade keto salsa verde made from roasted tomatillos and chili peppers to be both easy and delicious! Authentic salsa verde recipes often don’t use garlic.
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Recipe Idea: Homemade Roasted Tomatillo Salsa Verde
- Preheat oven to 450 F (232 C) and line or grease a baking sheet.
- Peel the husks off the tomatillos.
- Wash and dry the tomatillos and cut in half.
- Peel ¼ of a white onion and slice into quarters.
- Slice the stems off 2 jalapeno peppers, cut in half and remove the seeds.
- Peel 2 cloves garlic and add all the vegetables to the baking sheet.
- Bake for 10 to 15 minutes, or until vegetables start blistering.
- Remove from oven and add all the roasted vegetables, 3 tablespoons water, 1 tablespoon lime juice, and ½ teaspoon sea salt to a food processor or blender.
- Pulse a few times, then add 7 sprigs fresh cilantro (fresh coriander) and blend until smooth.
- Pour into a container, cover, and refrigerate for at least 1 hour or longer.
Cafe Rio Style Creamy Keto Tomatillo Dressing
A creamy keto tomatillo dressing, similar to the one used at Cafe Rio, can be made by blending fresh tomatillos, avocado, cilantro, lime, and other ingredients until smooth.
Tomatillo Side Dish
Tomatillos can be sautéed with zucchini and seasoned with onion powder and dried oregano for a simple and mild side dish that pairs well with steak, fish, chicken, or pork.
Recipe Idea: Sautéed Zucchini and Tomatillos
- Add some butter and olive oil to a large skillet and place over a medium heat.
- Add some sliced zucchini and sauté for ten minutes, turning frequently.
- Next, add the tomatillos, onion powder, and dried oregano. Sauté until tender.
- Top with cheese (optional).
Tomatillo Salsa
A simple tomatillo salsa can be made by mixing chopped tomatillos, onion, cilantro, lime juice, oil, jalapeno, salt, and pepper in a medium bowl. Let it stand for 30 minutes to allow flavors to blend, and serve chilled or at room temperature. Remove the husk from the tomatillo then chop it. Finely chop the onion and the jalapeno. Chop the cilantro.
Considerations
While tomatillos are generally safe for consumption, it's worth noting that they are part of the nightshade family. Some individuals report experiencing sensitivity to nightshade vegetables.
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