Juicy, vibrant and bursting with goodness, tomatoes are a true summer staple across Whakatāne and Ōpōtiki. Whether picked from your own garden, bought from a roadside stall or added to a shared family meal, tomatoes are one of those foods that quietly support health while bringing colour and flavour to the plate.
A Nutritional Powerhouse (Without the Fuss)
Tomatoes may seem humble, but nutritionally they punch well above their weight. Low in calories yet rich in vitamins and plant compounds, they support everyday health in simple, practical ways.
One medium tomato provides vitamin C for immune support, potassium for healthy blood pressure, folate for cell repair, and fibre for digestion. They also contain vitamin K and a range of protective phytonutrients.
What really sets tomatoes apart is lycopene — a powerful antioxidant responsible for their red colour. Lycopene has been widely studied for its role in reducing oxidative stress and supporting long-term heart health.
Heart Health, Skin Support & More
Regular tomato consumption has been associated with improved cardiovascular markers, including healthier cholesterol levels and blood vessel function. When tomatoes are cooked — especially with olive oil — lycopene becomes more easily absorbed, making dishes like soups and sauces particularly beneficial.
Vitamin C and beta-carotene also support skin health and immune resilience, while emerging research suggests lycopene may offer mild protection against UV-related skin damage — helpful during long Bay of Plenty summer days.
Tomatoes also contribute fibre, supporting digestion and regularity as part of a varied whole-food diet.
Are Tomatoes Right for Everyone?
For most people, tomatoes are well tolerated and beneficial. However, there are a few situations where mindfulness is helpful:
- Reflux or heartburn: Tomatoes are naturally acidic and may aggravate symptoms in sensitive individuals.
- Nightshade sensitivity: Some people with joint or gut issues report discomfort after eating tomatoes. Evidence is mixed, but personal awareness matters.
- Allergies: Rare, but possible — particularly for those with pollen-food cross-reactivity.
As always, nutrition is personal. Pay attention to how your body responds.
Why Local Tomatoes Taste Better
Tomatoes grown in Whakatāne and Ōpōtiki benefit from warm days, coastal air and rich soils. Locally grown tomatoes are often allowed to ripen naturally, meaning better flavour — and often better nutrient density — than fruit picked early for long transport.
Simple Summer Recipes Using Local Tomatoes
Summer Tomato & Basil Bruschetta
Serves 4
Ingredients
- 4–5 ripe local tomatoes, diced
- 1 clove garlic, finely chopped
- Handful of fresh basil, torn
- 2 tbsp extra-virgin olive oil
- 1 tbsp balsamic vinegar
- Sea salt and cracked pepper
- 1 baguette, sliced and toasted
Method
Mix tomatoes, garlic and basil in a bowl. Drizzle with olive oil and balsamic, season well, and spoon generously over toasted bread. Best eaten immediately.
Nutrition note: Add mozzarella or cottage cheese for protein and steadier blood sugar.
Roasted Tomato & Red Pepper Soup
Serves 4–6
Ingredients
- 1 kg ripe tomatoes, halved
- 2 red peppers, quartered
- 1 onion, quartered
- 3 garlic cloves
- 2 tbsp olive oil
- 750 ml vegetable stock
- Fresh basil, salt and pepper
Method
Roast vegetables at 200°C for 30–40 minutes until soft and caramelised. Transfer to a pot, add stock, simmer briefly, then blend until smooth. Season to taste.
Nutrition note: Cooking tomatoes boosts lycopene availability — this soup is comfort food with benefits.
Tomatoes are a beautiful example of food as quiet medicine — affordable, accessible and deeply nourishing. Grown locally and enjoyed seasonally, they support heart health, digestion, skin vitality and overall wellbeing.
Keep it simple. Eat locally. Let summer do the heavy lifting.
— Paula Sharp, Nutritional Therapist