Tomatoes
Tomatoes bring bright acidity, natural sweetness, and deep umami to countless dishes. Enjoy them raw in salads and salsas, roasted for concentrated flavor, or simmered into sauces, soups, and stews. Fresh or canned, tomatoes are a kitchen essential that deliver both taste and key micronutrients.
Nutrition
One medium tomato (~120 g) contains:
✓ Vitamin C and Vitamin K with small amounts of folate;
✓ Potassium and other essential minerals;
✓ Antioxidants like lycopene that support everyday cellular protection;
✓ Very few calories with hydrating water content.
Cooking tomatoes increases lycopene availability. Pairing tomatoes with a little olive oil helps absorption of fat-soluble antioxidants.
Health Benefits
Tomatoes provide antioxidants that may support heart health and skin health and reduce everyday oxidative stress. Their potassium supports healthy fluid balance and nerve function, while fiber and water content contribute to satiety and gentle digestion.
Fresh or Canned Tomatoes?
Use both.
✓ Fresh: Best for salads, sandwiches, quick sautés, and fresh sauces when in season.
✓ Canned: Reliable year-round for soups, stews, curries, and classic pasta sauces. Choose whole peeled or crushed with no added sugar, and low-salt or no-salt-added when possible.
Cherry vs. Roma vs. Beefsteak
Flavor: Cherry and grape are sweet and consistently flavorful. Roma is balanced and less watery. Beefsteak is mild and juicy.
Texture: Cherry holds shape in salads and roasts well. Roma has fewer seeds and dense flesh for sauces. Beefsteak slices cleanly for sandwiches and burgers.
Best Uses: Cherry for snacking and roasting. Roma for sauces, salsas, and oven-roasting. Beefsteak for slicing and fresh salads.
How to Prepare
- Rinse, then core if needed. Slice, wedge, or dice to suit the dish. For less moisture in salads and sandwiches, seed lightly.
- For deeper flavor, roast or pan-sear to concentrate sweetness. For silky sauces, simmer with garlic, onion, and a splash of olive oil.
- For peeled tomatoes, score an X at the base, blanch 15–30 seconds, chill in ice water, peel, then proceed with your recipe.
Storage
Whole fresh tomatoes: Store at room temperature out of direct sun until ripe. Once ripe, refrigerate to extend life, then bring back to room temperature before eating for best flavor.
Cut tomatoes: Refrigerate in an airtight container and use within 1-2 days.
Canned tomatoes: After opening, transfer leftovers to a sealed container and refrigerate for up to 4 days.
Can You Freeze Tomatoes?
Yes. Freeze whole or chopped tomatoes for cooking. Texture softens after thawing, which is perfect for sauces and soups. You can freeze unblanched and peel after thawing if desired.
