Healthy foods #17 Tomatoes

Why they’re good for you: This familiar fruit has a long list of nutrients, including vitamins A, C and K. Its deep red color comes courtesy of the antioxidant lycopene, which helps lower inflammation and cholesterol and is linked to better heart health.

How to eat them: You know the drill; tomatoes can be chopped up and added to just about anything. They also make a great base ingredient for several fall soup recipes.

Serving size: 1 cup fresh or cooked

Calories: 32–43

Recipe: Dr. Janet’s Roasted Fresh Tomato Soup
Yield: 6 servings

Ingredients
3 ½ lb. ripe tomatoes, halved
1 small onion, peeled and quartered
2 garlic cloves, halved
2 tablespoons extra-virgin olive oil
2 tablespoons fresh thyme
1 teaspoon kosher salt
¼ teaspoon freshly ground black pepper
15 fresh basil leaves

Preheat oven to 400°F. Spray a large rimmed baking sheet with nonstick cooking spray. Place tomatoes, onion and garlic on the prepared pan. Drizzle with the olive oil, thyme, ½ teaspoon salt and pepper. Shake the pan back and forth a few times to coat the vegetables with the oil and seasonings. Bake until tender, about 25 minutes. When cool, blend the roasted tomatoes, along with the basil and the remaining ½ teaspoon salt, in batches if necessary. Transfer to a saucepan and heat if desired, or refrigerate to chill.

Nutrition per serving (1 cup):
Calories: 135
Fat: 10 g
Sodium: 208 mg
Carbohydrates: 12 g
Dietary fiber: 4 g
Sugars: 7 g
Protein: 3 g