+ KEY FACTS ABOUT TOMATOES

• Tomatoes come in a rainbow of colours: yellow, orange and red, some with dark-green/black stripes, and some even purple!

• Light green coloured tomatoes are usually unripe red tomatoes, but some other varieties may be darker green/black coloured: these are ripe when this colour.

• Tomatoes are the fruit of the tomato plant. Big ones, little ones. Round ones, plum-shaped ones.

• Generally round in shape, with a bright red, shiny skin, red pulp and whitish seeds.

• The red colour develops as the fruits ripen.

• Some plants grow as a bush, some as a vertical vine.

• Tomatoes grow along either side of a truss, with less ripe ones toward the tip.

• Varieties include Standard, Cherry, Grape, Roma, Gourmet. All Aussie varieties bred naturally. None are Genetically Modified.

+ COOKING TIPS

• Blending cooked tomatoes (with some oil or butter) increases the lycopene your body will absorb, enormously. Enjoy blended tomatoes or paste as part of a sauce on a burger or in a dip.

• Some people remove the seeds and skin of tomatoes before cooking, but this is textural rather than to improve flavour or nutrition.

+ FLAVOUR AND USAGE TIPS

• Vine-ripened means the tomatoes have been left on the vine until red ripe – this enables the best flavour to develop.

• Truss tomatoes are sold still attached to a small part of the vine (or ‘truss’); they maintain a better flavour this way.

• Cherry, Roma, standard or other varieties of tomatoes can all be sold on the truss.

• The flavour of tomatoes is slightly sweet and acid.

• Flavour and juiciness changes as tomatoes ripen.

• That wonderful rich aroma of ripe tomatoes largely comes from the calyx, vine, or truss.

• Leave tomatoes on the truss til just before using for the best flavour.

• For a simple lunch dish: place the whole truss of tomatoes on a baking tray, drizzle with olive oil and a sprinkle of salt and freshly ground black pepper, and roast in the oven for 10-15 mins.

• Large/standard tomatoes are perfect for anything: add to a smoothie, toss into a pasta sauce, or make into soup. Slice for sandwiches and burgers. Cut in half, drizzle with a little oil and a sprinkle of salt and grill 10-15 mins for a fabulous breakfast side dish.

• Enjoy Purple tomatoes raw for best effect (the purple colours degrade with cooking).

• Cherry tomatoes are fabulous for tossing into lunch boxes, snacking on-the-go or serving on cocktail sticks with a basil leaf, a mini mozzarella ball and a drizzle of oil.

• They are a great kids snack: leave a bowl of these on the kitchen bench and watch them disappear!

• Roma tomatoes are plum-shaped, small to medium-sized red tomatoes that have a firm texture and mild flavour. Serve Roma tomatoes sliced, between layers of mozzarella and fresh basil leaves, drizzled with olive oil and a sprinkle of sea salt.

+ PURCHASING & STORING TIPS

• Choose firm, well coloured tomatoes, free from bruises.

• Slightly less red tomatoes will continue to ripen and develop more colour at home (if you store them at room temperature, in the light).

• Remove tomatoes from packaging and place in a bowl or on a plate on your kitchen bench.

• Tomatoes should always be stored at room temperature in the light, where they will continue to ripen and develop a deeper red colour and more flavour and juice.

• If you refrigerate tomatoes, ripening and flavour development stops, and won’t start up again. Don’t ever refrigerate tomatoes!

• Tomatoes can be stored for up to 1-2 weeks at room temperature.

• If you want to ripen your tomatoes faster, keep them near your fruit bowl (especially if you have bananas there).

+ HEALTH BENEFIT STATEMENTS

One serve of tomatoes is 75g, which is about ½ a large tomato, or 5 cherry tomatoes. This much tomato provides a good* source of Vitamin C (Ascorbic acid).

As a good source of Vitamin C, one serve (75g) of tomatoes contributes to:

• A healthy brain and nervous system.

• Energy and normal metabolism.

• Healthy bones and joints.

• A healthy heart and circulation.

• Healthy immune system.

• Healthy skin.

• Healthy digestion.

• Good hydration.

*A good source means one serve provides at least 25% of the Recommended Daily Intake, or at least 4g in the case of fibre.

For more information check out www.veggycation.com.au.

+ KEY PHYTONUTRIENTS PRESENT

• The red colour of tomatoes is from lycopene which is related to beta-carotene (in carrots), is fat-soluble and is being researched for many health benefits.

• Tomato, watermelon, red carrots and pink grapefruit are the only fresh produce which contain lycopene.

• The more dark or bright red the tomato, the more lycopene it contains.

• Lycopene is fat-soluble, so your body absorbs more if you eat tomatoes with oil/butter. More is absorbed if you eat cooked tomatoes, or tomato paste.

• Some tomato varieties don’t develop red-coloured lycopene: these are yellow or orange coloured.

• Some tomatoes don’t break down chlorophyll (green) as they ripen, and are ‘brown’-coloured: Kumato™.

• Some tomatoes have markedly different flavours and forms: ‘Heirloom’ or ‘Heritage’ varieties. Some stay green when ripe, and some have stripes and purple/black colours.

• Diets rich in lycopene have been shown to reduce the risk of prostate and some other cancers as well as heart disease. These areas have received the most study but other areas where lycopene may have benefits include bone health, diabetes, insulin resistance and metabolic syndrome, eye health, stroke, skin health, liver conditions, brain health, asthma, pneumonia, gingivitis and infertility. At present no health claims are permitted for lycopene and further human trials are required to substantiate its benefits.