Recommendations
from this Registered Dietitian (RD):
1) An
apple a day? Pick a tomato instead. Tomatoes have more health benefits due to
phyto-chemical properties (naturally occurring chemical compounds in plants)
than the often-referenced apple. In both cases, the fruit’s antioxidant power
lies within its skin, so make use of the whole food as much as possible.
2)
Mix it up. With so many varieties of tomato
available, there is no excuse to be boring. Creole, cherry, and heirloom
tomatoes are wonderful raw. Toss sun dried tomatoes in with salads and sandwiches.
Add Cayenne-Tomato Relish to
hot or cold sandwiches. Crave pizza? Double the sauce, cut the fatty meat
toppings in half, or substitute them with vegetables. Bring Emeril’s recipe for
Stuffed Tomatoes to
your next summer gathering.
3)
Seeing red. When it comes to lycopene
content, red pigment is the key, so orange and yellow varieties don’t count. Also,
organic tomatoes may contain up to three times the lycopene as non-organic
varieties. To maximize your lycopene intake, try this Tomato and Watermelon Salad recipe :
red watermelon is another excellent lycopene source.
4) Pick
your poison. Tomatoes are members of the nightshade (Solanaceae) family, along with potatoes, eggplant, chili peppers,
and tobacco. Along with arthritis symptoms, potentially toxic substances in
nightshades (glycoalkaloids) can produce symptoms ranging from a burning mouth
or tingling tongue to extreme allergic reactions in some individuals. Symptoms
of an allergic reaction include itching of the skin and/or eyes, runny nose, chest
constriction, and gastrointestinal distress (abdominal pain, vomiting
diarrhea).
5)
KISS
up. When choosing a tomato sauce, keep it simple and opt for brands with the few
ingredients: tomatoes, garlic, basil, and olive oil. Avoid excess ingredients
such as soybean oil or sugar, which can substantially increase calories and
saturated fat.
6)
Down some liquid courage. Sometimes it’s
easier to drink your fruits and vegetables (note: one glass of some vegetable
juices contains four times the lycopene found in one medium-sized tomato), but always
check labels for sodium levels when selecting tomato juices, sauces, and soups.
There are nearly as many recipes for tomato soup as there are varieties of
tomato. Tennessee’s Patrick and Gina Neely offer a truly decadent Down-Home Tomato Soup using plum tomatoes
and heavy cream. For a version with less saturated fat and
calories, see Southern Living’s recipe
for Basil Tomato Soup.
Though the heat and humidity of a summer in the South can
be unrelenting, grab a napkin and head toward your local farmer’s market to find
those Creole tomatoes (or fried green tomatoes, tomato gelato, tomato basil
crepes, and so on) and alleviate some of that misery. Your body (and spirit) will
thank you for it.
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