There's nothing quite like a ripe, juicy tomato. But if taste alone isn’t enough for you, consider this: Tomatoes are rich in lycopene, a powerful carotenoid that may help lower your risk of heart disease and cancer. What’s more, they’re versatile (whether you think of them as a fruit or as a vegetable!) and can be enjoyed with any meal, from breakfast sandwiches to dinner salads. Here's how to get the most from this fabulous produce, which you can enjoy on all Phases of the South Beach Diet.

Buying and Storing Tomatoes

Tomatoes come in all shapes and sizes. At your local supermarket or farmers market, you may find plum tomatoes, cherry tomatoes, grape tomatoes, beefsteak tomatoes, heirloom tomatoes, and a number of other types. The most flavorful tomatoes are those that are bought locally and in season (late summer to early fall). Those sold year-round in supermarkets typically come from either California or Florida. When buying, look for tomatoes that are deep red in color with no cracks or bruises.

Tomatoes are best stored outside the refrigerator. Unripe tomatoes can be placed in a brown paper bag with an apple or banana to speed up the ripening process. Once ripened, tomatoes will keep for up to two days at room temperature. After that, you can store them in a warmer part of the refrigerator (like the butter compartment). Allow them to return to room temperature before eating to enjoy their full flavor.

Delicious Ways to Enjoy Tomatoes

Gently wash all tomatoes in cold water before eating. After they're clean, tomatoes can be used in just about every way imaginable. On Phase 1 you can slice them and eat them plain, or on Phase 2 stack them with lean lunch meat on whole-grain bread with a little mustard, avocado, or mayo for a sandwich. Chop and toss tomatoes into lettuce salads or cook them on the grill or under the broiler. There’s no wrong way to prepare a tomato! Here are some other delicious ways to enjoy tomatoes:

1. Homemade salsa. Delicious and healthy, salsa is a great topper for grilled chicken, meat, or fish, or it can be eaten on Phase 1 with veggies or on Phase 2 with toasted whole-wheat tortilla chips as dippers. Combine chopped plum tomatoes, minced scallions, minced garlic, minced cilantro, fresh lime juice, salt, and freshly ground black pepper in a large bowl, or puree in a food processor.

    

2. Gazpacho. Gazpacho, a chilled soup typically made in a food processor or blender using chopped tomatoes and other vegetables, was invented for summer! Midsummer’s bounty of healthy vegetables makes it easy to prepare a refreshing gazpacho, perfect as a light starter to a lunch or dinner on a too-hot-to-cook day. Try one with chopped tomatoes, chopped cucumbers, onions, minced garlic, ground cardamom and cumin, cayenne, fresh lime juice, and low-fat or nonfat plain yogurt.

    

3. Arugula, tomato, and feta cheese pizza. Instead of using bottled tomato sauce on your homemade pizza, create a sauce using fresh tomatoes! On Phase 2, put together a healthy pizza dish using whole-wheat tortillas topped with sliced plum tomatoes, reduced-fat feta cheese, minced garlic, fresh basil, and arugula. Drizzle with extra-virgin olive oil and season with salt and freshly ground black pepper. Place the pizza on a grill pan and toast outside.

    

4. Poached eggs with cherry tomatoes. Prepare poached eggs and top with chopped cherry tomatoes and scallions. Season with salt and pepper to taste or sprinkle with a little finely grated Parmesan.

    

5. Stuffed plum tomatoes. For a savory side dish, cut plum tomatoes in half and stuff with a mixture of shredded part-skim mozzarella cheese, grated Parmesan cheese, minced garlic, and chopped fresh basil. Season with salt and freshly ground black pepper to taste. Bake in the oven at 400°F for 10 minutes or until the cheese is melted.

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