All of these benefits are linked to tomatoes’ red color—evidence of the phytochemical lycopene. Lycopene is an antioxidant that is believed to help offset destructive substances in the body called "free radicals,” which may be a factor in cancer and cardiovascular disease.

Although fresh red ripe tomatoes are loaded with lycopene, greater benefit comes from cooked tomatoes such as tomato sauce, ketchup and canned tomatoes. It seems that heat breaks down tomato cell walls, releasing lycopene that would otherwise pass through the digestive system unabsorbed. Keeping saturated fat (such as butter) out of your cooked tomatoes will also help the body to absorb lycopene more fully. Olive oil is a great substitute for butter, and its flavor is a natural match for the fruit.

Cooking fresh tomatoes is simple and well worth the effort with in-season varieties that are available right now. Keep in mind that heirloom tomatoes do not hold up for weeks at a time like commercial tomatoes, so you should cook them or eat them promptly. I enjoy a simple Mediterranean dipping sauce that’s perfect for pasta (hot or cold), pizza, chicken or pork – or just plain dipping with good sourdough bread and cheese. Throughout the summer I make several versions, then label and freeze them so that I can enjoy the pleasures of heirloom tomatoes throughout the winter and spring. 

Mediterranean
Tomato Dipping Sauce recipe