I can’t think of too many people that don’t like tomatoes. To me, home grown tomatoes right off the vine personify summertime in the South. There is nothing better than fresh, ripe tomatoes to use in a salad, marinade, sauce, or a simple sandwich of whole grain bread, mayonnaise, salt and pepper, and fresh tomato slices; it just doesn’t get any better than that.

Tomatoes (in case you were wondering) originated in South America and found their way around the world as the colonization of the Americas began. They have evolved over time to what we typically find in the local markets today. However, there are tomatoes of just about any color, ranging from yellow to orange to purple. Botanically, the tomato is actually considered to be in the fruit family, along with eggplants, cucumbers, and squashes of all kinds, including pumpkin, but is treated and prepared as a vegetable.

Tomatoes are not only delicious, but they are also nutritious and there are claims that consumption of tomatoes can help with inflammation, and thwart off some cancers such as prostate, breast, and head and neck cancers due to antioxidants and lycopene (main pigment of certain fruits) content. There are also claims that eating tomatoes can help you prevent sunburn, but I will advise you to continue to load up on the SPF50 like I have to.

Vitamins and minerals range from A, C, E, K, folate, choline, calcium, magnesium, potassium, phosphorous, fiber, lycopene, Omega 3 and Omega 6 fatty acids. Tomatoes are low in fat and calories, relatively low in carbohydrates and actually contain a small amount of protein. Not too shabby for this red, delicious orb of summertime goodness.

Tomato sandwiches are delicious, but they do fall short of protein unless you add cheese, but if you want to really have an awesome tomato sandwich, here is the easiest recipe in the world to follow. The following recipe is for two very loaded sandwiches!

1 ripe avocado

1 clove garlic (smashed and finely minced)

1 Tbs lime juice

1 Tbs mayonnaise

1/2 tsp onion powder

1/2 tsp crushed red pepper flakes (optional)

1 large fresh tomato- sliced

Tofurky oven roasted Deli Slices

Swiss or Havarti cheese slices

4 slices of your favorite whole grain bread (makes 2 sandwiches)

Romaine Lettuce or Spinach

Avocado Dressing:

• Slice the avocado in half and remove the seed.
• Scoop out avocado into a mixing bowl and add garlic, lime juice, mayonnaise, and onion powder. Add crushed red pepper flakes if desired.  
• Mash with a potato masher until smooth or use a hand- held blender.
• Stir avocado dressing to mix well. Cover bowl and place in refrigerator until chilled for at least 30 minutes to an hour.

Assemble your Sandwich:

• Spread desired amount of Avocado Dressing on the four slices of bread.
• For each sandwich use two slices of cheese.
• For each sandwich use desired amount of spinach or Romaine lettuce
• For each sandwich, use 3-4 slices of Tofurky Deli Slices.
• For each sandwich add two generous slices of tomatoes and use desired salt and pepper

Have a Happy and Safe Summer!

 References:

http://en.wikipedia.org/wiki/Tomato

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

Betsy Bearden is a published writer, and is the author of a self-published cookbook, Normal People Eat Tofu, Too. She has worked as a volunteer chef, and cooking class instructor, and as a reporter for The Paulding Neighbor Newspaper. You can reach her at betsybearden@bellsouth.net or visit her website where she offers professional writing services at www.creativewrites.net