According to recent reports, tomatoes -- whether fresh, in sauce or even cooked into ketchup -- could be one of the best defences against cancer.

Researchers said that a review of 72 different studies revealed the more tomatoes and tomato products people consume, the lower their risks of many different kinds of cancer.

Tomatoes are also rich in vitamins C and A, as well as vital nutrients like folic acid and potassium. Here are a few recipes to help you enjoy nutritious, juicy tomatoes.

HOME-DRIED TOMATOES 900 grammes or two pounds ripe plum tomatoes Olive oil Salt 2 or 3 pinches of oregano PREHEAT the oven to 150 degrees C/300 degrees F. and lightly grease some baking trays with the oil.

Cut the tomatoes in quarters and remove the pith and seeds. Arrange the tomato quarters hollow side up on the baking sheets, sprinkle with oregano and put in the oven for about 50 minutes to 1 hour until quite dry.

Allow to cool and use as they are, or store in a jar of olive oil.

FRESH TOMATO SALSA 2 beef tomatoes, skinned and chopped 1 red pepper, deseeded and chopped 1 fresh chili, deseeded and chopped Salt and black pepper PUT all the ingredients in a blender and blend until you have a sauce which still has some texture to it -- ie, don't over-blend.

Note: you can add extra flavourings to this sauce to suit your own taste: eg.

a small amount of fresh garlic, a dash of wine vinegar for more piquancy or balsamic vinegar for more depth.

TOMATO SAUCE 1 tablespoon olive oil 1 medium onion, finely chopped 1 big garlic clove, chopped 425 grammes or 15 ounces ripe tomatoes, skinned and chopped, or one 400 gramme or 14 ounce can chopped tomatoes (with liquid) 1 tsp chopped parsley 1 tablespoon tomato puree 1 level teaspoon brown sugar 1 tsp lemon juice 1 bay leaf 1 tsp chopped basil Tomato juice as required Salt and black pepper HEAT the oil in a heavy-based non-stick pan and saute the onion gently until very soft, adding the garlic towards the end of this time.

Add the rest of the ingredients, except the basil and tomato juice. Simmer for 30 minutes, uncovered. Remove the bay and add the basil.

If the sauce is too thick for your needs, thin it down with a little tomato juice or passata. Taste and adjust the seasoning, if necessary.

Note: Instead of the basil you can flavour this sauce with many other herbs, such as oregano or tarragon; or try adding some fresh green chilies or half a can of red peppers at the beginning of simmering time.

Recipes from Slim & Healthy Vegetarian PASTA VEGETABLE SALAD 1 12-ounce can vegetable juice 1/4 cup finely chopped onion 3 tablespoons tarragon-flavoured vinegar 2 tablespoons vegetable oil 1/2 teaspoon dried basil leaves, crushed between your fingers 1/4 teaspoon salt 1/2 teaspoon minced garlic 1/8 teaspoon black pepper 3 cups cooked drained spiral macaroni 2 cups broccoli florets 2 cups halved cherry tomatoes 1/2 cup sliced pitted black olives IN a jar with a screw-on top, combine the vegetable juice, onion, vinegar, oil, basil, salt, garlic, and pepper. Shake until thoroughly mixed.

In a large bowl, combine the remaining ingredients. Pour the dressing over the macaroni mixture and toss to coat. Cover and refrigerate at least 6 hours, tossing occasionally.

RED RICE 6 slices lean bacon 1 cup finely chopped onion 1/2 red bell pepper, seeded and finely chopped 1 cup uncooked rice 1/8 teaspoon Tabasco sauce 1 teaspoon sweet paprika 1 teaspoon sugar 1 teaspoon salt 1 cup chopped drained canned tomatoes 1 1/2 cups cold water IN a heavy skillet, fry the bacon until crisp and brown. Drain on paper towels, then rumble and set aside.

Pour off all but 4 tablespoons of the fat remaining in the skillet and add the onion and red bell pepper. Cook over medium heat, stirring frequently, for about 5 minutes. The onion should be soft but not brown.

Add the rice and stir to coat the grains with the fat. Stir in the Tabasco sauce, paprika, sugar, salt, tomatoes, and water. Bring the mixture to a boil over high heat, cover tightly, and reduce the heat to very low. Simmer about 20 minutes, or until all the liquid has evaporated and the rice is tender.

Remove the skillet from the heat and set aside, covered, for 10 minutes. Serve the rice in a bowl with the crumbled bacon on top.

GHANA BAKED FISH WITH TOMATO SAUCE 2 bay leaves 2 black peppercorns 2 cloves garlic, chopped 1/4 cup peanut oil plus 1 tablespoon 1 red snapper, whole, about 1 pound of fish per serving 2 tablespoons lemon juice preferably fresh 1 1/2 medium onions, chopped, about 1 cup 1/2 teaspoon cayenne pepper 2 large tomatoes, peeled and chopped 2 teaspoons ketchup 1 teaspoon salt 1 teaspoon black pepper TO prepare the fish: Soak the bay leaves, peppercorns, and garlic in the peanut oil at room temperature for 1 hour. Preheat the oven to 350 degrees.

Strain the peanut oil and discard the solids. Wash and dry the fish and rub with the seasoned oil, lemon juice, and half the chopped onion. Sprinkle the fish with the salt and cayenne pepper. Bake until the flesh of the fish is opaque at the thickest part (test by inserting the tip of a knife into the thick part), about 50 minutes.

To prepare the tomato sauce: Heat the oil until it is hot but not smoking and saute' the tomatoes and remaining onion until the onion is soft. Add the ketchup, salt, and pepper. Simmer for 10 minutes, stirring. Spoon sauce over the baked fish.

The African-American Kitchen