Tomatoes are in season again. The versatile and widely used ingredient in West African and Ghanaian cuisine is back in abundance and at relatively cheaper prices on our markets.

From soups and stews to sauces and salads, tomatoes are central to many dishes and are highly valued for their rich nutritional profile. They are low in calories and packed with essential vitamins and minerals, including vitamin C, vitamin A, potassium, and lycopene. These nutrients support various aspects of health, such as immune function, vision, skin health, and the prevention of chronic diseases.

Tomatoes are more than just a common ingredient in West African dishes; they are a vital component of nutritious diets and a sustainable food system.

Tomatoes and prostate health

The vibrant red colour of tomatoes is largely due to lycopene, a powerful antioxidant that becomes more bioavailable when tomatoes are cooked, a common practice in Ghanaian dishes. Studies suggest that high consumption of cooked tomato products is associated with a reduced risk of prostate cancer.

A high intake of cooked tomato products has been found to significantly decrease the risk of prostate cancer compared to raw tomatoes. This evidence underscores the importance of incorporating cooked tomatoes into diets, to potentially benefit prostate health.

Tomatoes and food security

Food security remains a critical concern in West Africa, with many communities facing challenges related to access, availability, and utilization of nutritious foods.

Tomatoes, when in season, offer a reliable and affordable source of essential nutrients that can help address these challenges. The short growing cycle of tomatoes allows for multiple harvests within a single season, ensuring a steady supply of fresh produce. This can help mitigate food shortages and stabilize food prices, making tomatoes accessible to a broader segment of the population.

Additionally, tomatoes can be processed into various forms, such as dried tomatoes, sauces, and pastes, extending their shelf life and availability during off-seasons. Local production and consumption of tomatoes also support economic development by providing income for farmers, traders, and processors, stimulating rural economies, reducing poverty, and enhancing overall food security in the region.

Maximizing tomato utilisation to minimize waste and extend shelf life

Tomatoes can be utilised in ways that minimize waste, ensuring that every part of the fruit is put to good use. One of the key ways to minimize waste in tomato use is to ensure that every part of it is utilised, from the flesh to the seeds and skins. Tomato flesh can be enjoyed in countless dishes, from fresh salads to rich sauces. Tomato seeds, often discarded, can be retained and used in various ways, adding texture to sauces or being dried and ground into seasoning. Tomato skins can also be dried and ground into a powder for flavouring or blended into sauces, contributing to a thicker texture and richer flavour. Additionally, by-products generated during the cooking process can also be repurposed.

Tomato water, the liquid that often drains away when slicing tomatoes, can be used as a base for soups, purees, or dressings. Tomato pulp, the leftover from juicing or straining tomatoes, can be used to make pastes, or as a thickener in soups and stews. Excess tomatoes can be pureed or cooked down into paste and stored for later use, ensuring that surplus tomatoes do not go to waste during peak seasons.

Also soups and stews are excellent for using up tomatoes that are slightly overripe or imperfect, as these dishes often require long cooking times, which helps to break down the tomatoes and infuse the dish with their rich flavour. Preserving tomatoes through canning, drying, and freezing extends their shelf life and minimises waste, making them available year-round.

Tomato backyard gardens

Tomato backyard gardens are gaining recognition as a simple yet powerful tool for enhancing food security, improving nutrition, and promoting sustainable agricultural practices. These small-scale, home-based gardens allow families to grow their own tomatoes, providing a fresh and continuous supply of this nutritious vegetable. Growing tomatoes at home ensures that families have direct access to fresh, nutrient-rich produce, improving dietary diversity, particularly in regions where access to fresh vegetables is limited.

By growing their own tomatoes, families can reduce their reliance on market purchases, leading to significant savings, especially during lean seasons when prices may soar. The surplus produce can also be sold in local markets, providing an additional income stream for households.

While tomato backyard gardens offer numerous benefits, they also face certain challenges, particularly in urban areas and regions with limited resources. Addressing these challenges can help maximize the potential of backyard gardening. In densely populated urban areas, space for gardening can be a major constraint.

Solutions include vertical gardening, container gardening, and the use of rooftops or balconies for growing tomatoes. Obtaining high-quality seeds and necessary inputs like organic fertilizers can be difficult for some households. Governments and NGOs can support backyard gardening by distributing seeds, providing training, and promoting the use of locally available resources.

Illegal mining, known as “galamsey” is another major threat, that has severe repercussions on tomato and other vegetable backyard gardens. These activities often lead to deforestation, soil degradation, and water pollution, which directly impact agricultural productivity. The use of harmful chemicals like mercury and cyanide in mining contaminates water sources, making them unsafe for irrigation and leading to the accumulation of toxic substances in the soil.

This contamination affects plant growth and can result in lower yields and poor-quality produce. Additionally, the destruction of land for mining reduces the available space for cultivation, further threatening food security. In Ghana, regions heavily affected by illegal mining have seen significant declines in agricultural output, highlighting the urgent need for sustainable practices and stricter enforcement of environmental regulations.

In Summary

Tomatoes are more than just a staple in Ghanaian dishes; they are a key component of a nutritious diet and a sustainable food system. By maximizing tomato utilization and promoting backyard gardens, communities can enhance food security and nutrition.

Also, challenges such as limited gardening space and the impact of illegal mining must be addressed to fully realize the benefits of tomato cultivation and utilization. Despite these challenges, be sure to make the most of them while they are still in season.

Are tomatoes in season in your area? How are you utilising them? Share with us via email on fullproofnutrition@gmail.com or via WhatsApp on +233(0)-530-542-013.

Written by Laurene Boateng (PhD, RD)

Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.