Nutrition · Parenting · Pregnancy

Bruschetta: An easy snack using local foods

bruschetta with tomatoes and basil on wood board

Right now, there is a lot of locally grown fruits and vegetables available at our supermarkets such as broccoli, beets, cucumbers, tomatoes, grapes and peaches. Here’s Munira Shabber, a student with Ryerson University’s Internationally Educated Professionals in Nutrition program, to share what “eating local” means and a quick and easy recipe.

For everyone, including pregnant individuals, eating local means that you are eating foods that are in-season, at their peak freshness and are well priced. Choosing locally grown foods also means that you support Ontario farmers.

Here is an easy snack recipe for bruschetta using tomatoes.

Tomatoes are in-season from July to October.


  • 2 large tomatoes, chopped       2
  • 1 garlic cloves, finely chopped   1
  • 1 small onion, finely chopped    1
  • 1 tbsp  fresh basil or oregano  15 mL
  • 1 tbsp  olive oil    15 mL
  • pepper to taste
  • 8  slices of whole wheat crusty bread   8
  • ¼ cup  grated Parmesan cheese (< 20% M.F.)   60 mL


  1. Preheat the broiler.
  2. In a medium bowl, mix together tomatoes, garlic, onions, basil or oregano, olive oil and pepper.
  3. Spoon the tomato mixture over the top of each slice of toast.
  4. Sprinkle the Parmesan cheese over the tomato mixture.
  5. Heat under the broiler until the cheese is lightly browned. Serve immediately.

Makes 8 slices

Nutrition Information
Per serving: 120 calories, 3.5 g fat, 1 g saturated fat, 0 g trans fat, 5 mg cholesterol, 220 mg sodium, 18 g carbohydrate, 3 g fibre, 4 g sugars, 6 g protein, 0% DV vitamin A, 10% DV vitamin C, 8% DV calcium, 6% DV iron.

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