Terrific Tomatoes

by Sharon Quercioli

Today’s wonderful topic is one that I love dearly: tomatoes. They have always been one of my favorite foods, and they are oh-so-good for you, too! So, let’s talk about why they’re so great!

What are tomatoes? 

First things first… What is a tomato? Is it a fruit or a vegetable? Is it a fruit or a berry? 

Believe it or not, tomatoes are actually both a fruit and a vegetable. Technically, the different between fruits and vegetables has to do with which part of the plant we eat (fruits are known as being the sweet and fleshy botanical portion of the plant), and how much fructose is contained. The higher the amount of fructose, the more likely you’re dealing with a fruit.

Why are tomatoes good for you?

Tomatoes are very good for you! They’re a great source of antioxidants, vitamin C, potassium, vitamin k and folate. They are especially great for men since they’re good for the prostate.

Tomatoes are Great for your heart.

Tomatoes are highly beneficial for your heart, which is especially important since heart disease is among the world’s most common causes for death. They help keep your blood vessels healthy and reduce inflammation and oxidative stress.

Tomatoes are wonderful for your skin.

Tomatoes are rich in lycopene, so they are great in helping to prevent sunburn!

When should you not eat tomatoes?

While I love tomatoes, they do not always love me. During bouts of acid reflux, tomatoes can exacerbate the issue. The malic and citric acid in them can cause your stomach to produce even more acid.

Some people are allergic to tomatoes because of an ingredient within tomatoes called histamine. This can cause rashes and other allergic reactions. 

Eating too many tomatoes can cause kidney stones because they are such a rich source of calcium an oxalate, which are not always easily digested in your body. The buildup causes kidney stones.

So, as long as you’re incorporating tomatoes into a healthy diet, you can reap the benefits with little to none of the bad side effects. Of course, no one can help it if you’re allergic to tomatoes.

How to buy and store tomatoes

When you are buying tomatoes, look for bright colors and skin that is nice and smooth. If you are looking for something a little less acidic, look for yellow or orange tomatoes instead of the red ones. If they are ripe, they should give a little to a bit of gentle pressure. A little hint…avoid tomatoes that are soft or bruised.

Store tomatoes on the counter. If you store them in the refrigerator, the more likely that they will lose their flavor and the texture will become mealy. Store them away from sunlight and cook or eat them within a week. Being part Italian, I grew up in a house that used a lot of tomatoes. My parents used to store them in the refrigerator, so I got used to cold diced tomatoes in my salad. Since we went through them so quickly, they did not have time to get mealy or tasteless. However, this is not the best way to store them. Since I’ve learned how to properly keep them, I’ve taken to putting a tomato in the fridge in the morning if I want to dice it up for lunch.

There are many ways to prepare a tomato, depending on how you are eating it. Slice it into discs for sandwiches, dice them for salads and tacos, or boil them in a pot with water if you want to make a sauce or a stew. This is one of the reasons why I love tomatoes so much. They are so versatile!

My favorite tomato recipes

One of my favorite things to do during the warmer months is to go camping. Well, this is a recipe that is both adaptable for the outdoors (all you need is a cast iron pot!) or in your own home. I call it the kitchen sink casserole because I often cook this on Tuesdays when I’m at home. Why? Because Tuesdays are the days I go through my fridge to see what leftover vegetables I have in the produce drawer.

Tuesday Casserole

What you’re going to need:

• 8 skinless chicken drumsticks
• Salt and pepper
• 2 T of olive oil
• 2 tsp of Worcestershire sauce
• 2 tsp of white vinegar
• 3 cloves of garlic, smashed, peeled, and minced
• 1 can of diced tomatoes or a couple of fresh tomatoes, diced
• 1 can of vegetable juice
• Whatever leftover vegetables you have in the fridge. Some suggestions include:
  • Potatoes (not too many to keep the calorie count down)
  • Onions
  • Carrots
  • Celery
  • Mushrooms
  • Green beans (I suggest not dicing these when adding them to the pot)
  • Green, yellow, or red peppers
  • Chili peppers
  • Deep, dark greens (Collard, Kale, Spinach, etc.) 

What you’re going to do with those things:

• Season the chicken with the salt and pepper and set aside.
• Heat the oil over medium high heat in a heavy pot or in a cast iron/Dutch pot and add the chicken. 
• Cook until it is brown on all sides, then put on a plate.
• Dice all the vegetables, except for the greens. 
• Except for the potato and the greens, add the vegetables to the pot and cook until they are softened. Add the potato (diced). The greens will be wilted in a few moments. 
• Add the chicken back to the pot, then add the vegetable juice and Worcestershire sauce. Wait until it boils, then simmer (partially covered) until the chicken starts to break free from the bones and the veggies are tender. About 45 minutes or so.
• In the last ten minutes or so, add the greens.
• Take off the heat, add a touch more salt and pepper, then stir in the vinegar.