Tomato
Most of us grow up thinking tomatoes are vegetables because they show up in sauces, salads, and savoury dishes. Then one day someone who excels at Trivial Pursuit tells us that, because it grows above ground and contains seeds in its fleshy pulp, a tomato is actually a fruit. (More technically, it’s a fruit because it develops from the ovary in the base of the flower and contains seeds.) However you want to classify it, the tomato is a superfood with incredible health benefits. So it may come as another surprise to learn that in the 17th century it was considered poisonous—or at least unfit to eat—in Britain. That wasn’t an entirely crazy idea: Tomatoes are in fact a member of the nightshade family (Solanaceae), which does include some toxic species. But today there are thousands of tomato cultivars and it has become one of the most popular vegetables—make that fruits!—in the world.
Health Benefits
Lycopene is an antioxidant found in very high concentrations in tomatoes. It’s a type of plant pigment called a carotenoid, and it’s also present in carrots and red peppers. Lycopene enters your blood, liver, lungs, colon, and skin, protecting these tissues and organs from cancer. Studies have also correlated high levels of lycopene and carotenoids with lower incidence of heart disease and age-related macular degeneration, which affects your eyesight and can cause blindness.
Tomatoes are also great sources of vitamin C, folate, and potassium, all of which play an important role in human health.
Over the last decade or so, researchers have looked at the role tomatoes may have in the prevention of prostate cancer. Studies found a correlation between lower levels of lycopene in the blood or tissue and increased risk of prostate cancer. Scientists aren’t yet convinced the link is causal, but lycopene certainly deserves a closer look.
Lycopene is better absorbed from tomato products (such as tomato paste or juice) than it is from fresh tomatoes. Tomato paste can double lycopene blood levels in healthy people. Although we still lack the hard evidence, researchers think that tomato products may even stimulate immunity.
DIFFICULTY
Easy
HARDINESS
Annual
TIME TO PLANT
Spring
TIME TO HARVEST
Summer through early fall
LOCATION
Full sun
SOIL TYPE
Rich, well-drained
Growing
Tomatoes are the superstars of the vegetable garden, and many feel they’re the number 1 edible plant in the world. What says summer more than a freshly sliced tomato sandwich or caprese salad? Tomato talk dominates discussions at horticultural meetings and family gatherings (at least if you’re Italian, like me!), and let’s not forget the bragging rights given to whoever grows the largest, juiciest beefsteak slicers. With good soil and a whole lot of sun, one tomato plant can yield enough for a family of four. From bush types (determinate) to vine types (indeterminate), the options in size, shape, colour, and flavour are endless, whether you’re growing them in gardens or pots.
Common Varieties: There are more than 7,500 cultivars worldwide, including hybrid and heirloom varieties. My picks include ‘Early Girl’ (medium-size and quick to mature), ‘Big Beef’ (perfect for slicing), ‘Brandywine’ (an heirloom beefsteak variety), ‘Roma’ (plum-shaped, perfect for sauces and canning), ‘Sugar Snack’ (a cherry tomato), and ‘Yellow Pear’ (looks just like the name!).
Staking tomatoes—especially vine types like these, also known as indeterminate tomatoes—increases yields by reducing disease and increasing pollination of tomato blooms.
PLANT
Sow seeds indoors 6 to 8 weeks before last frost date (don’t start them too early!) or simply buy healthy transplants. Plant them outdoors only after all risk of frost has passed.
Are your tomatoes determinate or indeterminate? Determinate tomatoes grow as a bush and ripen all at one time (these are best suited for small spaces or pots); indeterminate tomatoes are produced on a vine that grows continually, producing fruit from late summer until frost. The latter require more staking, more support, and generally more space.
Also find out if the variety is resistant to disease. Unfortunately, heirloom tomatoes are not, but newer hybrids have resistance bred into them. On the tag or seed packet look for the letters VFN to indicate that your tomatoes will be resistant to verticillium wilt (V), fusarium wilt (F), and root-knot nematodes (N).
Tomatoes require at least 6 hours of direct sun—preferably in the afternoon—for optimum performance (8 hours or more is even better). If you lack adequate light, you’re better to purchase locally grown tomatoes in season!
Plant in rich, organic, well-drained soil that’s slightly acidic (pH 6 to 7). Remove the lower leaves from the plant, then slide it out of the container. Dig a hole and lay the root ball on its side in the hole so that the plant is lying sideways with its foliage hanging out over the side of the hole. Bury the bottom part of the stem where you removed the leaves, being careful to keep the top growth above soil level. Eventually the buried stem will send out roots.
When growing in a container, use potting soil and ensure there is adequate drainage. The larger the container, the better: I recommend a 40 cm (16 inch) diameter as a minimum.
Tomatoes and eggs make a great combo! Crumble some eggshells into the soil when you plant. The calcium will not only help the plants grow but also minimizes the risk of blossom end rot, which is the bruising that often appears on the underside of tomatoes just before harvest and is a result of a calcium deficiency in the soil and inconsistent watering.
Have you ever noticed some gardeners plant their tomatoes in tires? Why? Black absorbs heat, so planting tomatoes in tires—or even in black pots—will increase the temperature of the entire plant, including the roots. This encourages growth and can produce tomatoes up to 7 days earlier!
GROW
Tomato growers need to be strippers—of the stems! Suckers are clusters of leaves in the spot where the branch and the stem meet. These should always be removed (just pinch them with your fingers), as they don’t bear fruit and take energy away from the plant. When your plant grows to a height of 65 to 90 cm (2 to 3 feet), remove the leaves from the bottom 25 cm (10 inches) of the stem, as they’re the first to develop fungus.
In a vegetable garden, mulch tomato plants using clean straw. This helps to retain moisture while also reducing the amount of water and soil that splashes back onto the foliage or the tomatoes themselves. Back-splashes of water transfer soil-borne pathogens onto the plant, leading to disease.
Tomatoes can be heavy feeders, so for optimal production fertilize twice monthly with water-soluble fertilizer such as 15-15-30 or fish emulsion. If you’re growing tomatoes in containers, this is essential!
Tomato plants need a lot of water. Water in the morning using a soaker hose rather than a sprinkler, as it’s important to wet only the root zone and avoid the fruit or foliage. Thorough watering is essential on summer’s brightest, windiest days.
Not all bugs are bad. You need to watch out for whiteflies, tomato hornworms, beetles, and slugs, but bees are a tomato’s friend and help pollinate the plants. If you lack bees in your area, or are growing tomatoes on a high balcony, you can simply use a cotton swab to transfer pollen from bloom to bloom.
Monitor for disease, especially fusarium wilt! This fungal disease can be identified by the yellowing of bottom leaves and eventual wilting of the entire plant. It may not kill your tomato plant, but it will destroy production. Fusarium wilt is a soil-borne disease, which is one reason why tomatoes should never be planted in the same location as previous years. Remove and destroy any infected plants to prevent spreading the disease.
HARVEST
Depending on the variety, your tomatoes will be ready 65 to 80 days from planting. Allow the fruit to fully ripen on the vine for the best, most flavourful results. A ripe tomato is firm and fully coloured. When harvesting, grasp the tomato firmly and twist off from the stem.
If you’re stuck with green tomatoes at the end of the growing season, place one ripe fruit in a paper bag with a few green ones. The ripe tomato releases ethylene gas, helping to speed the green ones’ ripening process.
STORE
Store your tomatoes on the counter, not in the refrigerator. Chilling a tomato does not increase its shelf life but does decrease its flavour. Keep your tomatoes indoors in a frost-free location out of direct light. Use fresh tomato purée in soups, preserve in jars, or make into sauce.
Put It to Work
Prostate problems? They’ll be toast!
Whether it was in a pasta dish or pizza, you’d be hard pressed to remember a week when you didn’t have tomato paste or sauce. It’s not only delicious but also full of lycopene and other antioxidants that make it super-healthy.
Here’s a delicious and healthier alternative to toast and jam that can be eaten any time of day. Slather a thick helping of the following spread on your favourite toast, drizzle with olive oil, and top with freshly ground black pepper and Parmesan cheese.
12 tomatoes
1 red bell pepper
1 tbsp pink Himalayan rock salt
¼ tsp garlic powder
Extra virgin olive oil
In a blender, combine the tomatoes and bell pepper and purée. Pour into a large saucepan, bring to a boil, and boil for 5 minutes. Line a strainer with cheesecloth and place it over a pot. Pour the purée into the strainer and let it drain in the refrigerator overnight. Transfer the now-drained purée to a glass baking dish (discard the strained liquid), stir in the salt and garlic powder, and spread evenly. Bake in a preheated 95°C (200°F) oven for 30 minutes. Transfer to resealable glass jars. Top with about 3 mm (? inch) of olive oil to help preserve the paste. Store in an airtight container in the refrigerator for up to 2 weeks.
Tired of apples? Pack a tomato!
Apples are a delicious snack, but a perfectly ripe tomato is equally tasty and perhaps even healthier. It may be a tiny bit messy, however, so bib up before diving in! To reduce the risk of prostate cancer, research suggests at least 4 servings of tomato products per week (equivalent to a lycopene intake of at least 6 milligrams daily). So swap a tomato for (or add to) your daily apple, orange, peach, or whatever other fruit accompanies you to work or school each day.
Want to prevent prostate cancer? Make the healthiest ketchup on the planet!
Ketchup is really simple to make, and it’s a tasty (and kid-friendly) way to deliver lycopene and other antioxidants.
8 tomatoes, sliced
Red palm fruit oil
1 tbsp brown sugar
Sea salt and freshly ground black pepper
1 sweet onion, chopped
2 cloves garlic, crushed
½ tsp ground turmeric
2 tbsp balsamic vinegar
1 tsp apple cider vinegar
Arrange the tomatoes in a single layer on a baking sheet lined with parchment paper. Drizzle with oil. Sprinkle with the brown sugar and season with salt and pepper to taste. Bake in a preheated 200°C (400°F) oven for 30 minutes.
Meanwhile, in a skillet over medium heat, combine onions, garlic, and turmeric, and salt and pepper to taste. Sauté for 5 to 10 minutes, until soft. Pour in the vinegars and stir well.
Transfer the roasted tomatoes and the onion mixture to a blender and purée. Using a fine-mesh sieve, strain into the skillet (discard solids) and simmer over medium-low heat for 15 minutes, until thickened.
The ketchup will keep in an airtight container in the refrigerator for up to 4 weeks.
Fast Forward
Fast forward to the health food store to purchase Natural Factors lycopene capsules or equivalent. Follow the instructions on the label.
Cautions
Tomatoes are safe when eaten in normal amounts. Note that the leaves are potentially toxic to pets as well as humans.