Food Hero: Get to Know Tomatoes

Get to Know Tomatoes

Key to success : Choose large beefsteak tomatoes for sandwich slices; use plum or roma tomatoes to make tomato sauce; toss grape or cherry tomatoes in salads; and eat vine-ripened tomatoes for the sweetest flavor.

Why is the tomato a superstar food? Tomatoes, which are actually fruits, are packed with the antioxidant lycopene, a nutrient that can help protect your cells from damage caused by free radicals. Free radicals include air pollution, cigarette smoke and ultraviolet rays from the sun. When you cook tomatoes, this actually makes the lycopene easier for your body to absorb. Tomatoes are also full of vitamin C which helps support a healthy immune system to fight off infection and disease. Tomatoes can be canned, fresh or dried. They are available year round, though vine-ripened tomatoes are in season during late summer.

1 serving = 1 cup or 1 medium tomato

• Just 32 calories!
• Provides 38 percent of your daily vitamin C
• Store at room temperature, uncovered and out of direct sunlight. Tomatoes lose their flavor if refrigerated.
• Spices that go well with tomatoes include basil, dill oregano, parsley, and pepper.

Stuffed Tomatoes

1. Preheat the oven to 375° F.
2. Slice 5 beefsteak tomatoes in half horizontally.
3. Scoop out the insides and save the pulp.
4. Mix the pulp with the ¾ cup Italianstyle bread crumbs, 3 cloves of minced garlic, ½ cup grated parmesan cheese, ½ cup grated provolone cheese and pepper (to taste).
5. Fill the tomato halves with the bread crumb mixture; place in an oiled baking dish. (Oil the dish with extra virgin olive oil.)
6. Drizzle with 1 tablespoon of extra virgin olive oil and bake for about 20 minutes or until the tops are browned.

Amount per serving (Serves 10):

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