Are they a fruit or are they a vegetable? Although the facts about tomatoes put them in the fruit category, tomatoes are a food that we commonly think of and use as a vegetable. A sure sign of summer, red ripe tomatoes enhance the flavor of many dishes and the good news is that they’re packed full of nutrients

Tomatoes are a good source of vitamin A, C, E, K, potassium and lycopene. Lycopene is the phytochemical responsible for giving the tomato it’s red color.  Tomatoes are the richest source of lycopene in the diet, accounting for nearly 80 percent of lycopene intake. Unlike many other nutrients, the lycopene in tomatoes actually improves with cooking.

The lycopene in tomatoes acts as a powerful antioxidant that helps protect the body from free radical damage. According to a review published in the “Journal of the American College of Nutrition” high intake of lycopene-rich foods can reduce prostate, stomach, rectal, colon and bladder cancers. The protective antioxidant affects of lycopene may be the provider of a reduction in cancer. In addition, lycopene antioxidants can help reduce oxidized cholesterol and triglycerides in the bloodstream, which can reduce your risk of having a heart attack. Vitamins A, C, and E in tomatoes also act as antioxidants, neutralizing the damage of free radicals and providing anti-aging benefits as well.

The Food and Nutrition Board of the Institute of Medicine determined that clinical evidence did not justify the need for a recommended dietary allowance or an adequate intake for lycopene. A well-balanced diet is usually adequate enough for lycopene intake. The American Cancer Society advises that you eat at least five servings of deeply colored fruits and vegetables each day to receive the health benefits of lycopene and other antioxidants.

So summer or winter, raw, canned or cooked, any time is a good time for this versatile super food.

Baked Tomatoes, Squash, and Potatoes

    Recipe By: Whole Living

 2 Tbsp. extra-virgin olive oil, plus more for drizzling

1 onion, thinly sliced

2 small tomatoes, sliced ? inch think

1 medium yellow summer squash, sliced ? inch thick

1 medium Yukon gold potato, sliced ? inch thick

Coarse salt and freshly ground pepper

1 TBSP. fresh thyme leaves

2 TBSP freshly grated parmesan

Heat oven to 375 degrees. Heat oil over medium and cook onion until tender. Arrange the onion on the bottom of a 9-13inch baking dish. Overlap tomato, squash and potato on top of the onion. Season with salt and pepper, sprinkle with thyme and Parmesan, and drizzle with more oil. Bake covered for 30 minutes. Uncover and bake until golden, 30 minutes more.

Makes 8 servings: per serving; 62 calories, 4 grams fat, 7 grams carbohydrates, 80 mg Sodium, 2 grams protein, 1 gram fiber.

If you have a nutrition question you’d like answered in this column send it to  oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title.

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic. (706) 473-5801