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Article by Christine Zellers, MPP- Rutgers Cooperative Extension, Family & Community Health Sciences
Starting in July tomatoes become abundant in New Jersey and this healthy and tasty vegetable is a great complement to salads, sandwiches and even breakfast. The United States Department of Agriculture classifies tomatoes as vegetables despite the seeds they contain because they are usually eaten in ways that are reflective of a vegetable, like in a salad for instance. The fruit or vegetable controversy of tomatoes is a popular summer conversation, and in 1883 was even a court case. Arkansas has demonstrated their sense of humor by making tomatoes both their state fruit and their state vegetable. It doesn’t matter whether you want to call it a fruit or a veggie, tomatoes are a delightful summer treat full of nutrients and best of all they can be eaten at every meal.
The vitamins and minerals in tomatoes include folate or B9 which is important for cell development, especially in women who are or plan to become pregnant. Tomatoes also have vitamin K1 for blood clotting and potassium which is an essential nutrient and is helpful in controlling blood pressure and preventing heart disease. One medium tomato has 28% of the recommended daily allowance of vitamin C which is good for immunity. Tomatoes are also low in calories, but they fill us up because they contain fiber. Fiber is an important part of our diet for several reasons, it keeps our body regular and helps us to maintain a healthy weight and fiber reduces the incidences of heart disease, diabetes, diverticulitis disease, colon cancer and constipation. Tomatoes also contain lycopene which gives tomatoes and other red and pink fruits and vegetables their beautiful color and can prevent heart disease and even assist with prevention of sunburn. Lycopene has antioxidants that help protect against free radicals, too many free radicals in one’s body can lead to certain cancers, Alzheimer’s disease, and heart disease. Lycopene’s ability to reduce free radicals has been shown to help cholesterol levels, whereby preventing heart disease by lowering bad cholesterol (LDL) and helping good cholesterol (HDL). Other benefits of lycopene include delaying cataracts, improved bone health, better brain health by delaying age related disease, and reduction of neuropathic pain from nerve and tissue damage. The lycopene found in tomatoes as well as the fiber and other nutrients make them a healthy addition to your diet.
Jersey tomatoes may be in season during the summer, but they can be enjoyed all year long. When tomatoes are in season and fresh try adding them to a variety of foods for added flavor and nutrients. Obviously adding fresh tomatoes to a garden salad or sandwich adds flavor but topping homemade pizza with Jersey tomatoes or layering them into an eggplant stack is delicious too. Make tomatoes a side at breakfast or add them to grilled cheese with some fresh basil. When the farm market or your garden starts to overflow with delicious ripe tomatoes try making a roasted tomato eggplant soup (see recipe), freeze the soup for use in the cold winter months. Canning is a popular way to extend the harvest but be sure to follow reliable canning sources like the USDA, Home Food Preservation or University/Extension offices. Canning is a science, and these sources update canning instructions regularly based on science do NOT use sources on social media or an old family recipe rather trust sites that end in .gov or .edu for safe canning practices. Tomatoes are easy to find in New Jersey in July and August and can be enjoyed in so many ways, try to add tomatoes into your day to gain all the nutritious benefits they have to offer.
Roasted Tomato Eggplant Soup
Tomato soup is a comfort food! The texture and flavor of tomato soup is enhanced by roasting tomatoes and eggplant ahead of time. You can easily roast the tomatoes, store them in fridge, then use them when you have time to roast the eggplant and turn it all into a healthy, delicious, and rich soup.
Ingredients
- 1 large eggplant
- 1 sprig rosemary, or ¼ teaspoon dried rosemary
- ¼ teaspoon red pepper flakes
- 1 clove garlic, crushed
- 10 or more plum tomatoes
- Sprinkle of salt & pepper
- 1 teaspoon Italian seasoning
- 1 medium onion, chopped
- 4 tablespoons butter or margarine
Preparation Steps
- Infuse olive oil-heat ¼ cup olive oil, garlic, rosemary, and red pepper flakes in a small saucepan. Cook over low heat for 5 minutes. Set aside.
- Rinse eggplant then cut into ½ inch slices. Arrange slices in a single layer on a baking sheet. Brush the tops of eggplant with infused olive oil. Bake in oven for 15 minutes. The eggplant will be very tender. Remove the skins and set aside.
- Rinse tomatoes, cut in half lengthwise, and place cut-side down on a baking sheet lined with paper towels. Allow the tomatoes to stand at room temperature for 1 hour. Remove paper towels and discard. Turn tomatoes cut side up on baking sheet. Sprinkle with salt, pepper, & Italian seasoning. Bake in oven at 350 degrees for 1 hour & 15 minutes.
- Meanwhile in a stockpot, cook butter/margarine, chopped onion for 10 minutes or until tender. Add roasted eggplant & tomatoes, plus 3 cups fat-free chicken or vegetable stock. Bring to a boil and simmer 30 minutes. Use an immersion blender to create a creamy smooth and satisfying soup or put in the blender if you don’t have an immersion blender. Serve with a leafy green salad, topped with low-fat cheese, and whole grain bread.
- This soup freezes well, so prepare a large amount to save for a family meal on a busy day!