Tomatoes: Summertime’s nutritional bonus

Opinion

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June 26, 2009

Emily Nichols The Zope Gazette Fri Jun 26, 2009, 05:49 PM CDT

Gardens and markets will soon have home grown tomatoes in abundance. Starting in July, so many fresh tomatoes ripen all at once that some home gardeners will be giving them away by the bagful. Whether you have access to fresh, garden-grown tomatoes or must rely on the grocery store produce section for them, tomatoes are rich in vitamins A and C and the phytochemical lycopene. And their savory taste can accompany almost any dish.

Tomatoes are one of the few dietary sources of lycopene, a cancer fighting antioxident. Also, the lycopene content in processed tomatoes is absorbed more effectively by the body than lycopene from uncooked tomatoes.

Choose tomatoes that are vine-ripened and deeply colored. They should feel heavy for their size. Unripe tomatoes can be ripened in a paper bag at room temperature. Do not refrigerate fresh tomatoes because their texture will become mealy and their taste watery.

Fragrant herbs like basil, oregano, dill, parsley and thyme are ideal seasonings for tomatoes, but more pungent spices like curry powder, cumin or chili powder also blend beautifully into tomato-based sauces.

Tomatoes come in many varieties. Grocery stores usually carry cherry tomatoes, even smaller grape tomatoes, as well as oval-shaped Roma tomatoes. Most people like the round, red types that are good for slicing onto sandwiches, such as the American Beefsteak tomato.

Here is a favorite way to use summer tomatoes. Pico de Gallo is delicious with scrambled eggs, on a hamburger, as a dip with corn chips, and as a topping for tacos!

Pico de Gallo

3 medium tomatoes (firm to the touch)

1 green onion with the stalk

3 jalapeno or serrano peppers (to taste)

1/2 cilantro bunch (about 1/2 cup or more chopped)

1 medium sweet yellow onion

1 pinch of salt

Fresh lemon or lime

Dice the tomatoes and onions into small cubes, the cilantro and jalapenos should be finely chopped. Once you’ve done this, you should toss all the ingredients together evenly. Squeeze the fresh lemon or lime juice over the pico de gallo for an extra zing!

Serves 3. Nutritional information for one serving – 101 calories; 24 g Carbohydrates; 0 g Fat; 5 g Fiber; 122 mg Sodium.

The information given herein is for educational purposes only. Reference to commercial products or trade names is made with the understanding that no discrimination is intended and no endorsement by Texas AgriLife Extension is implied. Extension programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability or national origin. For more information, call your Rockwall County Extension Office – 972-204-7660.

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