Tomatoes: Vegetables and Fruits for Health

There is nothing like a Maine-grown tomato during summer! From mid-July to late July, Maine residents can enjoy the freshness and flavor of locally grown tomatoes that have been picked at peak ripeness. Though technically a fruit, the tomato is treated as a vegetable. Originally tomatoes were yellow, but today most of those produced in the United States are red. In addition to the standard-sized, round tomatoes, there are other varieties, such as plum, pear-shaped, and cherry tomatoes.

Tomatoes are a rich source of lycopene, a carotenoid that is a powerful antioxidant. This chemical substance—found in processed as well as fresh tomatoes—may lower the risk of certain diseases, including some cancers, heart disease and macular degenerative disease (a cause of blindness in the elderly).

Tomatoes also contain vitamin C and vitamin A. Tomatoes that are vine-ripened are higher in vitamin C than greenhouse tomatoes. Fresh tomatoes contain more vitamin C than those that are processed or cooked.

Selection

Select firm, fragrant fruit with full red color. Avoid bruised, blemished, soft or hard fruit. Tomatoes should yield to gentle pressure.

Keep ripe tomatoes at room temperature; above 55 degrees is recommended. Do not refrigerate under-ripe fruit. Tomatoes will ripen better out of sunlight. Once tomatoes are red and slightly soft, they will keep a day or two at room temperature. Refrigerate only if you want to keep them longer.

Wash carefully. Peel if you desire. To peel, remove stem core and dip tomatoes in a large quantity of boiling water for 1/2 minute, and then dip in cold water. The skins are easily removed. When using tomato pulp in a recipe, it is a good idea to remove the skin and seeds first, as they toughen when cooked.

Raw: This is the best way to enjoy a freshly picked tomato! You can even make an uncooked tomato sauce. Peel and seed a tomato, mash it to a pulp, and add minced onions, a little red wine vinegar, and chopped herbs. Or try chilled or hot fresh tomato soup — the canned variety doesn’t even compare!

Broil: Halve large tomatoes, sprinkle with pepper and a little oil. Cook four to five minutes, until heated through. These are excellent served as a side dish.

Bake: Bake tomato halves (plain, stuffed or with toppings) in a 400 degree F oven for eight to 15 minutes.

Microwave: Cook in a covered dish. One pound will take three to four minutes. Use in stews, soups and casseroles.

Broiled Tomatoes and Cheese

This recipe is rich in vitamin C and vitamin A.
Serves 6.

3 large tomatoes, cut in half
1/2 pound lowfat cottage cheese
1/2 teaspoon basil
1/8 teaspoon black pepper
1/4 cup plain bread crumbs
1 tablespoon margarine

Mix cottage cheese, basil and pepper and spread onto tomato halves. Sprinkle with crumbs. Dot with margarine. Broil about 10 minutes on lightly greased broiler pan.

Nutritional content per serving:
106 calories
11 g protein
3 g fat
0.5 g fiber
16 mg vitamin C
66 RE vitamin A
0.8 mg iron
61 mg calcium
4 mg cholesterol
367 mg sodium

Chilled Tomato Soup

This low-sodium, cholesterol-free recipe supplies the daily requirement for vitamin C and one-half the daily requirement for vitamin A.
Serves 6.

4 large ripe tomatoes
2 cucumbers
1 large green pepper
10 to 12 scallions OR 1 large Spanish onion
3 cups low-sodium tomato juice
1 1/2 cups water
1 teaspoon dried basil OR 1 tablespoon freshly chopped basil
hot pepper sauce (to taste)
2 cloves garlic, mashed
black pepper to taste
1/4 cup red wine vinegar
1/4 cup olive oil
croutons

Peel, seed and coarsely chop the tomatoes, cucumbers, pepper and scallions or onion. Add tomato juice, water, basil, pepper sauce, garlic and pepper. In a separate container, mix vinegar and oil. Add immediately to tomato mixture. Stir. Refrigerate for several hours, and serve well chilled. Garnish with croutons.

Nutritional content per serving:
182 calories
5 g protein
9 g fat
2.3 g fiber
73 mg vitamin C
132 RE vitamin A
2.7 mg iron
64 mg calcium
0 mg cholesterol
111 mg sodium

Adapted from materials developed by the Nutrition, Diet and Health Committee of Massachusetts Cooperative Extension. Reprinted with permission of University of Massachusetts Cooperative Extension.

For more information, contact your University of Maine Cooperative Extension county office.

Published and distributed in furtherance of Acts of Congress of May 8 and June 30, 1914, by the University of Maine Cooperative Extension, the Land Grant University of the state of Maine and the U.S. Department of Agriculture cooperating. Cooperative Extension and other agencies of the U.S.D.A. provide equal opportunities in programs and employment.

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Last Modified: 08/12/08
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