Summertime equals fresh produce at your local farmers market or in your backyard garden. Reap the benefits of the season by filling your fridge with these nutrient-rich foods.
Beets
This garnet-colored root vegetable is typically available from May to July. Beets contain betalains, a phytonutrient that reduces inflammation and helps the body detox naturally. Serve beets steamed as a side, or pickle them for a summertime condiment for sandwiches or accompaniment for protein.
Blueberries
Available from May through July, these dark blueberries rich in antioxidants can improve memory and reduce fat in the body. Add this fruit to whole-grain pancake batter or sprinkle them on a spinach salad.
Collard Greens
Who doesn’t like a pot of collard greens? This green is available year-round and contains vitamin K, which positively impacts bone health. Collard greens are a sensible choice for people with diabetes because the alpha-lipoic acid in them can lower glucose levels. Throw a bunch of greens in your slow-cooker for Sunday supper or use raw collards as a wrap for chicken or tuna salad.
Cucumbers
In-season from June to August, cucumbers are actually 95 percent water, which means crunching on this veggie can help keep you hydrated in the hot summer months. This vibrant green veggie is also a good source of lignans, which may increase cardiovascular health while decreasing cancer risk. Consider making a batch of refrigerator pickles by adding vinegar, sugar, and pickling seasoning to thinly sliced cucumbers. Add fresh slices of cucumber to sandwiches or toss a couple of pieces in your next glass of water instead of lemon.
Sweet Corn
Corn on the cob has a place at weekend picnics and the classic low-country boil. This veggie is a great source of fiber as well as vitamins C and B. To enjoy this summer crop, lightly coat fresh corn in olive oil before roasting it on the outdoor grill. Cut cooked corn off the cob and mix with black beans or chopped tomatoes for a veggie-based appetizer. For homemade burgers, add corn for a touch of sweetness and extra servings of veggies.
Tomatoes
This ruby-red fruit is bountiful in the summer months, starting in June and continuing all the way to October. Tomatoes contain carotenoids that may slow the progression of certain types of cancer, such as prostate and pancreatic cancer. Looking for something beyond the tried and true tomato sandwich? Try cooking up a savory tomato tart or making a homemade batch of marinara that can be enjoyed in the colder months.
Peppers
Peppers are another warm-weather vegetable that grows from June through August. Bell peppers are mild and sweet, while smaller, spicier varieties such as banana and jalapenos add tang and heat to any meal. These crunchy veggies are a great source of calcium, magnesium, and iron. Dip sliced peppers in hummus, add to stir fry, or roast on the grill or in the oven.