Tomatoes are one of the most versatile and popular fruits around. They can be prepared and enjoyed in endless ways, from being eaten raw to being cooked into sauces, soups, and more. With so many options, what are some of the best ways to eat this nutritious and delicious fruit?
Eating Tomatoes Raw
One of the simplest ways to enjoy tomatoes is to eat them raw. Cherry and grape tomatoes are especially popular for snacking on as-is. The garden-fresh taste and juicy bite make them a go-to healthy option. Here are some tips for eating raw tomatoes:
- Try adding a sprinkle of salt, pepper, balsamic glaze, or olive oil over sliced tomatoes for extra flavor.
- Pair raw tomato slices or wedges with fresh mozzarella, basil, and balsamic for an easy Caprese salad.
- For a healthy bruschetta, top toasted bread with chopped tomatoes, olive oil, garlic, and herbs.
- Slice tomatoes and serve them alongside avocado toast or ricotta toast for a flavorful addition.
- Enjoy tomato slices on sandwiches and burgers for extra juiciness and a pop of freshness.
In addition to snacking, larger tomato varieties like beefsteak are delicious sliced and enjoyed as is. The natural sugariness balances out the acidity for an enjoyable raw treat.
Roasted or Grilled Tomatoes
Cooking tomatoes concentrates their flavors and creates a more robust, savory taste. Roasting and grilling are two popular cooking methods that work wonderfully with tomatoes. Here are some tips for roasted and grilled tomatoes:
- Roast cherry or grape tomatoes with olive oil, salt, pepper, and garlic in a 400°F oven for 15-20 minutes until blistered.
- Roast halved or quartered bigger tomato varieties at a higher heat, like 425°F to 450°F, to caramelize the natural sugars.
- Grill tomato halves or cherry tomatoes over direct heat to get flavorful charred bits.
- Try using a grilling basket when grilling cherry or grape tomatoes for easier flipping.
- After roasting or grilling, enjoy tomatoes as a side dish, on salads, in pasta, over bruschetta, or in sandwiches.
The dry heat of roasting and grilling concentrates the tomato flavor and creates a irresistibly sweet, charred tomato that pairs perfectly with many dishes.
Sauces and Soups
Tomatoes are perhaps most famous for their starring role in sauces and soups. Some classic examples include:
- Pizza sauce
- Spaghetti sauce or Bolognese
- Chili
- Tomato soup
- Gazpacho
The rich, complex flavor of cooked tomatoes makes them the perfect base for flavorful sauces. Tomatoes also add texture, body, acidity, and color. Here are some tips for cooking with tomatoes:
- Use canned crushed or diced tomatoes as a shortcut for making quick sauces or soups.
- Simmer tomato sauce bases with olive oil, onions, garlic, and herbs like basil or oregano.
- For thick, creamy soups, blend roasted tomatoes with broth and cream or milk.
- Add a splash of red wine vinegar or lemon juice to brighten up tomato sauces.
- Try using a mix of tomato varieties, like Roma and cherry tomatoes, for fuller flavor.
With endless options for seasoning, tomatoes are versatile enough to be the base of countless soups and sauces.
Preserves, Salsas, and Salads
The fresh, bright taste of tomatoes also makes them perfect for chilled preparations like preserves, salsas, and salads. Here are some ways to use tomatoes for cold dishes:
- Tomato jam or preserves – Cook down tomatoes with sugar and spices and enjoy spooned over crackers, meats, or cheeses.
- Pico de gallo – Dice tomatoes, onion, jalapeño, cilantro, and lime juice for a fresh salsa.
- Tomato salad – Combine diced tomatoes with mozzarella, basil, balsamic, and olive oil for an Italian-style salad.
- Gazpacho – Blend tomatoes, cucumber, peppers, onion, garlic, and olive oil for the classic cold Spanish soup.
- Bruschetta topping – Mix chopped tomatoes with olive oil, garlic, basil, and balsamic vinegar to top toasted bread.
The natural juiciness and acidity of tomatoes make them perfect for cooling, flavorful preparations that highlight their garden-fresh taste.
Juices, Cocktails, and Beverages
Tomatoes are about 94% water, making them perfect for incorporating into thirst-quenching beverages. Here are some ways to use tomatoes in drinks:
- Tomato juice – Juice fresh tomatoes for a healthy drink full of lycopene.
- Bloody Mary – Combine tomato juice, vodka, hot sauce, Worcestershire, and celery for this classic cocktail.
- Virgin Mary – Mix just the tomato juice and spices for a kid-friendly mocktail.
- Michelada – Add tomato juice, lime juice, and Mexican beer like Modelo to the rimmed glass.
- Tomato water – Make a clear tomato extract using filtered water to add flavor to dishes without changing texture.
Tomatoes add a dose of sweet, tart flavor and nutritional benefits to juices, cocktails, and other beverages.
Ways to Store Tomatoes
To get the most out of fresh tomatoes, proper storage is key. Here are some tips for storing tomatoes:
- Leave tomatoes at room temperature out of direct sunlight, ideally stem-side up on the counter. Refrigeration makes tomatoes mealy and less flavorful.
- Once cut, store tomatoes wrapped in plastic wrap or an airtight container and use within 2-3 days.
- Place underripe tomatoes in a paper bag with a banana or apple to speed ripening through ethylene gas exposure.
- Freeze tomato sauce, crushed tomatoes, or diced tomatoes in airtight bags or containers for 3-6 months.
- Can or pickle tomatoes to preserve seasonal abundance for year-round enjoyment.
With proper storage, fresh tomato flavor and the nutritional benefits can be extended.
Nutrition and Health Benefits
In addition to their versatility and flavor, tomatoes offer ample nutritional value. Here are some of the top nutrients and health benefits of tomatoes:
- Excellent source of lycopene, an antioxidant associated with heart and prostate health.
- Good source of vitamin C, potassium, folate, and vitamin K.
- May help lower cholesterol and blood pressure.
- Rich in antioxidants that help fight free radical damage and inflammation.
- Eating cooked tomatoes boosts bioavailability of lycopene compared to raw.
| Tomato Type | Lycopene Content |
|---|---|
| Sun-dried tomatoes | 92.5 mg per 1/4 cup |
| Tomato paste | 74.8 mg per 1/4 cup |
| Tomato sauce | 23.4 mg per 1/4 cup |
| Raw tomatoes | 3.0 mg per 1 medium tomato |
Tomatoes are one of the best dietary sources of lycopene, which is thought to account for many of the tomato’s health benefits.
Selecting the Best Tomatoes
Not all tomatoes are created equal. Here is what to look for when buying fresh tomatoes:
- Heirloom – Prized for complex flavor, lower acidity, and delicate skins. Excellent for eating raw.
- Beefsteak – Large, juicy variety perfect for slicing, sandwiches, and burgers.
- Roma – Oblong shape with few seeds makes them ideal for cooking down into sauces.
- Cherry/grape – Bite-sized and sweet, perfect for snacking, roasting whole, or adding to salads.
- Vine-ripened – Bright red and harvested when ripe have the best natural tomato flavor.
- Even color – Indicates consistent ripeness. Avoid green patches or bruises.
- Smooth skin – Indicates good integrity and no damage during shipping or storage.
- Aromatic – Smell can indicate sweetness and ripeness. Seek fragrant tomatoes.
- Firm but yielding – Ripe tomatoes should feel firm yet depress slightly when squeezed gently.
Paying attention to tomato variety, ripeness, color, skin quality, aroma, and firmness helps ensure great flavor and ripeness.
Conclusion
Tomatoes offer incredible flavor, texture, nutrition, and versatility. They can be eaten raw, roasted, grilled, blended into sauces and soups, prepared into salsas and salads, juiced into beverages, and more. Look for vine-ripened, heirloom varieties and store properly to maximize fresh tomato taste. With so many benefits and endless preparations, tomatoes are truly one of the produce aisle’s shining stars.