Not only are tomatoes super tasty, they’re also so good for us. A summer favourite, they might be small, but they pack a nutritional punch.

“Tomatoes contain a phytonutrient called lycopene which, in research, has been shown to help reduce the risk of heart disease, improve cholesterol levels and help protect your eyesight from ageing,” says BANT-registered nutritional therapist Nicola Shubrook. 

“Lycopene, as well as giving tomatoes their red colour, is also a powerful antioxidant, which helps protect the body from damage and stress.”

They also contain beta carotene, a plant-based form of vitamin A. “Beta carotene has antioxidant benefits that may help with cognitive function and memory,” Shubrook adds. “It also supports healthy skin by helping to protect against sun damage and boosts collagen production, which may help slow down the ageing process.”

And they’re one of the few foods that benefit from the cooking process too, as research shows that cooking tomatoes can increase their antioxidant benefits, as well as increasing their lycopene accessibility.  

So go ahead, throw some tomatoes on the barbie and reap the benefits. Just don’t forget your sunscreen. 

Tomato, olive and feta tray bake

“Delicious and creamy, this tomato and feta bake works well on its own,” says Shubrook. “It’s also a delicious side for grilled chicken, or it makes a great sauce for pasta.”

Serves 6

Ingredients

1 block feta cheese

3 large beef tomatoes, sliced

500g mixed cherry tomatoes, halved

200g black and green olives, pitted and halved

4-6 garlic cloves, peeled and quartered

Handful fresh basil, chopped

2 tsp Italian seasoning or 4 sprigs fresh thyme

Extra virgin olive oil

Salt and pepper

Method

1. Preheat the oven to 175ºC fan
2. In a large roasting tray, add the tomatoes, olives, garlic and Italian seasoning or fresh thyme. Drizzle with olive oil, and season with salt and black pepper, and mix well.
3. Bake for about 20 minutes – you want the tomatoes to start to soften but not burn!
4. Remove from the oven and make a well in the centre. Place the block of feta in the middle and drizzle with a little bit more olive oil.
5. Bake for another 20 minutes.
6. Remove from the oven, add half the chopped basil and mix everything together. The feta should be soft and creamy.
7. Top with the remaining chopped basil and serve.
8. If using as a pasta sauce, simply cook your pasta of choice while the feta is baking. Then when cooked, drain well before stirring into the tomato and feta bake.

The ultimate summer tomato salad

“This salad is packed to the brim with heart and skin-loving nutrients,” says Shubrook. “It takes minutes to prepare and can be used as a side dish or a main course – the perfect summer recipe.”

Serves 2 as a main dish or 4 as a side dish

Ingredients

2 large heirloom or beef tomatoes

2 handfuls mix of cherry tomatoes (purple, yellow and red)

2 tbsp apple cider vinegar or white wine vinegar

3 tbsp extra virgin olive oil

1 garlic clove, grated

Handful of fresh basil leaves

1 tsp English mustard

1 small bulb fennel or 1 small red onion

16 black olives, pitted and halved

1 large ball mozzarella

Salt and pepper

Method

1. In a small bowl, mix together the vinegar, garlic, olive oil, mustard and season with some salt and pepper.
2. Slice the large tomatoes and fennel or onion and halve the cherry tomatoes. Lay in a large bowl or platter.
3. Top with the olives, basil leaves and torn mozzarella ball, before drizzling the dressing over the top and serve.

Tomato, artichoke and chickpea sourdough

“This tasty sourdough recipe takes minutes to whip up and makes for a filling, summery lunch,” says Shubrook. “If preferred, you can have it as a salad on its own, without the bread.”

Serves 2

Ingredients

2 tbsp extra virgin olive oil

1 tbsp balsamic vinegar

1 can chickpeas, drained and rinsed

200g cherry tomatoes, halved

200g jar artichoke hearts, drained

1 small red onion, sliced

2 tbsp chopped fresh parsley

1 tsp dried oregano

Salt and pepper

2 slices sourdough bread, toasted

Method

1. Mix together the olive oil and balsamic vinegar and season with some salt and pepper.
2. Then mix together all the other ingredients in a large bowl.
3. Pour over the oil and vinegar dressing and mix well.
4. Spoon onto the toasted sourdough and enjoy. 

Images: Getty