Summer is the perfect time to explore a variety of fresh fruits and vegetables that are not only delicious but also packed with essential nutrients. Discover these eight summer produce items that can add new flavors and health benefits to your meals.
As the seasons change, so does the availability of fresh produce. Summer brings a unique selection of fruits and vegetables that can enhance your diet with new flavors and nutritional benefits. Whether you're shopping at your local grocery store or farmer's market, keep an eye out for these eight summer produce items that you should definitely try.
Kohlrabi, a bulbous vegetable that resembles a cross between a cabbage and a turnip, is often overlooked. This member of the Brassica family, which includes broccoli and Brussels sprouts, is rich in vitamin C and potassium. You can enjoy kohlrabi raw in salads or veggie platters, or cook it by steaming, boiling, or roasting. For a healthy snack, try making kohlrabi fries with homemade raw ketchup.
Summer squash varieties, such as green zucchini, yellow crookneck, and round pattypan squash, are excellent sources of fiber, B vitamins, magnesium, and omega-3 fatty acids. These squashes help regulate blood sugar levels and support insulin metabolism. You can bake, sauté, or eat them raw in salads. For a creative twist, try making zucchini noodles or crispy zucchini cakes.
Shallots may not be the most exotic produce item, but they boast the highest concentration of antioxidants in the onion and leek family. They also have antibacterial, anti-inflammatory, and anti-allergic properties. Shallots can help reduce the risk of liver and colon cancers, diabetes, and heart disease. Use them to add bold flavor to sauces, stir-fries, or any recipe that calls for onions.
Daikon, a long white radish from East Asia, has a slightly sweeter flavor than regular radishes. It is packed with anthoxanthin, an antioxidant that helps lower cholesterol and blood pressure. Daikon is versatile and can be used in raw fries, Thai salads, or flavorful curries. When buying daikon, look for smooth, unwrinkled skin.
Arugula, a mild and peppery green, is a staple in many Italian salads. It is a great source of folate, vitamin C, and calcium. Enhance its natural flavors with lemon juice and extra virgin olive oil. Arugula is not just for salads; you can blend it into smoothies or make a delicious pesto with shallots.
Hen of the Woods, also known as Maitake, is a giant mushroom with immune-boosting minerals and B vitamins. Used in Chinese medicine for centuries, Maitake extract has been shown to boost the immune systems of breast cancer patients undergoing chemotherapy. You may find this mushroom at farmer's markets or Asian markets.
Pluots, a hybrid of plums and apricots, are juicy and delicious. They come in various colors and can be used in place of plums or apricots in recipes, or enjoyed on their own. Pluots improve digestion, relieve constipation, boost vision, and regulate metabolism.
Escarole is a nutrient-dense green rich in beta-carotene and vitamin K, which is essential for bone health. You can enjoy escarole in salads, sauté it, or blend it into smoothies. Treat it similarly to arugula for a nutritious addition to your meals.
Incorporating these eight summer fruits and vegetables into your diet can expand your culinary repertoire and provide new health benefits. Seasonal produce offers unique flavors and nutrients that are not available year-round, making summer the perfect time to try something new.
For more information on the benefits of seasonal produce, check out Harvard T.H. Chan School of Public Health and USDA Seasonal Produce Guide.
By exploring these summer fruits and vegetables, you can enjoy a variety of flavors and health benefits that will keep you feeling great all season long.
What Do Cravings Mean and Why Do You Have Them?
Do you crave pasta, chocolate, or even a burger and fries when you aren't hungry? Find out how you can start kicking cravings to the curb.
The Secrets of Juicing: How To Heal Your Organs
Are you trying to get more veggies in your diet? Perhaps your turning a healthy corner. Whatever the reason, juicing may be one of the best ways to help repair your body and keep you healthy.
What You're Breathing In When You Sit In Traffic
How much time do you spend in your car? Do you know what that time spent in traffic is doing to your health? Here's what you can do to help.
