Benefits of Tomatoes

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Benefits of Tomatoes

By Madelene Sears

Tomatoes fresh from the vine are a favorite treat at the markets this time of year! One of the great things about tomatoes are their versatility. They can be stewed and blended into sauces and soups, roasted, sautéed, grilled, dehydrated, chopped up and thrown into your favorite salad, or sliced onto a yummy sandwich. The possibilities are endless and the nutrients are plentiful, especially when you consume local and organic tomatoes. Our markets currently have a variety of tomatoes available such as cherry tomatoes, heirloom and ripened vine tomatoes in yellow, orange and red. Tomatoes are rich in:


  • Cancer protective phytochemical
  • Antioxidant
  • Particularly active in working against prostate cancers

Vitamin C:

  • Antioxidant and protects against free radicals
  • Supports brain health by aiding in producing neurotransmitters and feel-good hormones such as serotonin
  • Helps to produce collagen


  • Aids in skin health
  • Regulates blood sugar


  • Regulates blood pressure (good for those with high blood pressure)
  • Supports kidney health (preventative against kidney stones)


One of my favorite ways to get tomatoes into my daily caloric intake is by making this delicious Bursted Tomato Spread. you can use in a number of different ways, including on top of roasted or grilled veggies or in pasta dishes! 

Bursted Tomato Spread


  • 1 cup raw cashews, soaked for at least 2 hours
  • Juice of 1 lemon
  • 2 tablespoons olive oil for baking, 2 tablespoons for assembly
  • 2 pounds of cherry tomatoes or vine tomatoes (thinly sliced)
  • Sea salt
  • Black pepper
  • 1 clove garlic
  • Optional add-in’s: fresh basil to taste
  1. Soak cashews in water for 2 hours until soft, discard water.
  2. Preheat the oven to 400 degrees F.
  3. On a lined baking sheet, add olive oil, tomatoes, sea salt, and black pepper. Roast for 45 minutes or until tomatoes are soft, sweet, and caramelized.
  4. In a food processor or blender, combine soaked cashews with roasted tomatoes, sea salt, black pepper, juice of 1 lemon, garlic, and olive oil; adjust seasonings to taste.
  5. To use: spread on toast, bread, vegetables, roasted vegetables, proteins like fish or eggs, mixed in with grains like quinoa, etc.
  6. Store in an airtight glass container for up to 1 week.

Info sourced from Recipe from

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