This summer staple has many different varieties and colors. It is a great addition to many dishes. Providing a bright flavor and packed with vitamins, the tomato can be eaten raw, cooked, and made into sauces.
Nutrition and Health Benefits of Tomatoes
Tomatoes are a great source of lycopene, which is an antioxidant that may help lower the risk of some forms of cancer, promotes heart health, and helps keep the immune system healthy. Tomatoes are also high in vitamin C which helps heal cuts and wounds and supports our immune system and vitamin A for eye health.
How to Select Tomatoes
Choose tomatoes that are smooth and free from blemishes. A ripe tomato will be firm and gives slightly to gentle pressure.
How to Store Tomatoes
Keep tomatoes at room temperature away from direct sunlight and use within 1 week after ripening. Refrigerate overripe or cut tomatoes. Place unripened tomatoes in a closed paper bag to ripen faster.
How to Prepare Tomatoes
- Blend into a sauce or vinaigrette
- Add to salads, sandwiches, wraps, tacos and burgers
- Add to scrambled eggs or an omelet
- Add to a soup or stew
- Make a fresh salsa
- Stuff tomatoes with tuna or chicken salad
- Make bruschetta
- Make a gazpacho, which is a cold tomato soup
- Bake tomatoes and top with Parmesan cheese
- Add to a skewer
Seasonal Availability of Tomatoes in Nebraska
| Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Harvest | x | x | x | x | ||||||||
| Market | x | x | x | x |
Featured Recipes
Materials to Print
The Seasonal Produce Handouts page includes a variety of handouts, recipes, and recipe cards that are available as downloadable PDFs. You can use these resources in your educational programs.
Preserving Tomatoes
Source:
- Fruit and Veggie Fact Sheets, UNL Nutrition Education Program
- Seasonal Produce Guide - Tomatoes, SNAP-Ed Connection
- Nebraska Harvest Schedule, Buy Fresh Buy Local Nebraska
