Saturday, April 25, 2026
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Diet Plans

Superfoods – Tomatoes

FitnHealthy

Tomatoes are the most popular fruit in the world. Tomatoes offer anti-inflammatory protection from the antioxidants Vitamin A & C. Tomatoes are also a very good source of Vitamin K and Magnesium, and other nutrients. There are many healthy and delicious ways to get more tomatoes into your diet.

 

  • Tomatoes have high levels of lycopene, a powerful source of antioxidants that’s been proven to help prevent heart attacks. They also are good sources of vitamins A, C and K, as well as potassium.
  • Many tomatoes are artificially ripened with ethylene gas a few days before being sold. To get the best taste possible, opt for vine-ripe or canned tomatoes.
  • When picking tomatoes, look for a fruit that’s heavy and dense for its size. The colour of the tomato should be relatively consistent throughout, and it should smell sweet and earthy, not bitter or stale.
  • Tomatoes can be frozen for up to a year; their skin might crack, but they’ll stay fresh much longer and will be easy to peel.

Recipes

Panzanella Salad

Panzanella Salad
tomatoes large

  • 1/2 pound day-old crusty bread, cut into 1-inch cubes (about 6 cups)
  • 1 pound ripe tomatoes, trimmed and cubed
  • 1/2 cup cucumber, cubed
  • 1/2 cup diced red onion
  • 1/3 cup extra-virgin olive oil
  • 3 tablespoons red-wine vinegar
  • 10 fresh basil leaves, shredded
  • Salt and pepper to taste

Throw all the ingredients in a bowl, toss well to combine

Gazpacho

Gazpacho (Spanish tomato soup)
tomatoes large

  • 3 pounds ripe tomatoes, cut into rough 1-inch chunks
  • 1 small cucumber, peeled and cut into rough 1-inch chunks
  • 1 small red onion, peeled and cut into rough 1-inch chunks
  • 2 cloves garlic, peeled and smashed
  • 1 1/2 teaspoons salt, plus more to taste
  • 3 slices white sandwich bread, crusts removed, torn into rough 1-inch pieces
  • 3/4 cup extra-virgin olive oil
  • 2 tablespoons sherry or red wine vinegar
  • Freshly ground black pepper
  • 1/2 teaspoon olive oil
  • Chopped chives
  1. Add all items except pepper, extra olive oil and chives to a blender or food processor
  2. Blend until smooth
  3. Pour some soup into a bowl
  4. Sprinkle pepper, olive oil and chives on top

Tomato Salsa

Tomato Salsa
tomatoes large

  • 6 ripe red or orange tomatoes
  • 1 fresh jalapeño chile, seeded and minced
  • 1/2 white onion, diced
  • 1/2 cup fresh cilantro sprigs, minced
  • 1 teaspoon minced garlic
  • 1 tablespoon fresh lime juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon olive oil

Mix everything in large bowl.