Wholesome Foods: by Laura Mancuso

You say tomato and I say “Healthy!”
Tomatoes are one of the most consumed fruits in the world, but when I say tomatoes are healthy, I’m not talking about ketchup. I’m talking about the whole fruit that many Valley residents are picking from their gardens as you read this.
Tomatoes contain so many vitamins, minerals and bioactive compounds that scientists haven’t identified all of them yet.
Fruits range in size from tiny cherry tomatoes to 3-pound steakhouse hybrids. Colors include red, orange, purple, pink, yellow, green, black, and striped. Each type has its own combination of tart and sweet flavors, so almost everyone can find tomatoes that they enjoy.
My favorite is the tiny sun gold tomato. They are so sweet that I like to eat them right off the vine.
Tomatoes have many health benefits, but here are some brief highlights:
**Lycopene is a carotenoid responsible for the bright red color of ripe tomatoes. Many fruits and vegetables lose nutrients through cooking, but cooking transforms lycopene to a type easier for the body to absorb. This means lycopene in tomato sauce and other preparations is still very beneficial. The compound builds up in the prostate and may reduce risk of prostate cancer. Current research is investigating potential protective effects against breast cancer and cancers of the digestive tract, as well.
**A medium-sized tomato contains approximately 300 milligrams of potassium, a mineral in which many Americans are deficient. Potassium helps the kidneys regulate fluid balance, facilitates electrical signals to the heart and other muscles, and plays a key role in moving nutrients and waste products in and out of cells.
Recently, I tried a new recipe for tomato sandwiches and it was so delicious I wanted to share it with you (with a healthier twist).
Tomato Sandwich with herbed cream cheese
Ingredients
2 ounces cream cheese, at room temperature
1 tablespoon low-fat plain strained (Greek-style) yogurt
1 tablespoon sliced fresh chives
1 tablespoon chopped fresh dill
¼ teaspoon ground pepper
2 slices whole-wheat sandwich bread, lightly toasted
4 slices tomato (about 1/4-inch)
Directions
Stir cream cheese, yogurt, chives, dill and pepper together in a small bowl until well combined. Spread the mixture evenly on 1 side of each toast slice. Arrange tomatoes on 1 slice; top with the other slice. Cut in half diagonally before serving.
Nutrition Facts (per serving): Calories 374, Fat 22g, Carbs 33g, Protein 13g
For my meat eating friends, you can add smoked salmon or peppered turkey slices to keep it a wholesome meal. And if “more veggies” is your attitude add some green leafy lettuce. I added romaine lettuce to mine. Enjoy those tomatoes!