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Story originally printed in the La Crosse Tribune or online at www.lacrossetribune.com

Published - Sunday, August 31, 2008

500 Club: Tomatoes add nutrients, flavor to summer meals

By Casey Sommerville | Gundersen Lutheran

The tomatoes in our gardens are finally ripening. There are many different varieties, and although we may not all agree which ones taste best, I think we all can agree it is exciting to see so much red in our gardens.

If you don’t have a garden, check out the local farmers markets or look for locally grown tomatoes in the produce section of your grocery store.

Tomatoes are not only great tasting, they are also an excellent source of nutrition. Tomatoes are rich in vitamins A and C and fiber, and are cholesterol free. An average-size tomato has only about 35 calories and 0 grams of fat. Tomatoes also contain lycopene, which lowers your risk of cancer, cardiovascular disease and macular degeneration, and phytochemicals, which contain protective,

disease-preventing compounds.

Whether you like to eat tomatoes in a salad, on a sandwich, by themselves or in a sauce, enjoy the bounty this season. Below is a low-fat, tasty recipe that is easy to put together as a side dish for a late-summer barbecue.

Marinated Tomatoes

5 large ripe tomatoes

1/4 cup good quality olive oil or vegetable oil

11/2 tablespoons fresh lemon juice

1 small to medium garlic clove, minced

1/2 teaspoon salt

1/2 teaspoon oregano leaves

1/8 teaspoon pepper

Peel tomatoes and cut in 1/4- to 1/2-inch slices; arrange in a large glass bowl or dish. Combine remaining ingredients. Pour over tomatoes. Chill thoroughly, gently stirring once or twice.

Makes 6 servings.

Nutrition information per serving: 80 calories, 9 grams fat, 1 gram saturated fat, 1 gram carbohydrate, 0 grams protein.

Casey Sommerville is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.