Might 9, 2019
In this Guide to Summer season Meals, we’re showcasing ten of the most well known seasonal components for Summer season: blueberries, leafy greens, corn, mango, peaches, bell peppers, tomatoes, okra, green beans, and figs. You will find out about the wellness positive aspects of In Season Create AND we’ve rounded up 100 scrumptious Summer season recipes that will support you beat the heat!
Summer–the season of sunshine, thunderstorms, flip flops and backyard BBQs–is a single of my favored seasons.
Yes, it is hot (in particular right here in Atlanta!). Yes, it is humid. But beach vacations, spending further daylight hours outdoors with close friends and family members, and the truth that there’s a plethora of summer time make all make me super pleased!
Summer season officially begins June 21st and it is the most abundant time of the year for farmer’s markets and regional make, with fruits and veggies galore.
In addition to the ten components highlighted in this guide, other seasonal Summer season fruits and veggies incorporate berries of all varieties, cucumbers, melons, cherries, summer time squash and zucchini, watermelon, pineapple, and additional!
There’s absolutely nothing like finding fresh fruits and vegetables from your regional farmer’s market place or CSA to inspire clean, healthful consuming.
Study on to find out some recipes that are bound to come to be some of your favorites this Summer season!
SEASONAL Summer season Meals + 100 NOURISHING Summer season RECIPES
SEASONAL Summer season Meals: BLUEBERRIES
Blueberries, a superfood filled with anti-inflammatory properties, are properly identified to be a single of the finest sources of antioxidants, which protect against cell harm and can support fight chronic illness. There have been several research suggesting that consuming blueberries could also enhance memory and cognition, as properly as market heart wellness. (supply)
Insanely scrumptious when fresh in the summer time, berries also freeze properly so luckily can be enjoyed year-round!
Summer season RECIPES: BLUEBERRIES
SEASONAL Summer season Meals: LEAFY GREENS
Summer season greens are diverse and plentiful, creating the great base for a fresh salad, blended into a green smoothie, or tossed into a veggie stir fry. Leafy greens are veg superstars identified to help our cognitive function and play a part in cardiovascular illness and cancer prevention.
There are the familiar leafy greens like lettuce, spinach, arugula, swiss chard, romaine, collards and mustard greens, and the significantly less familiar like watercress, purslane, lamb’s quarters, dandelion and beet greens. Go ahead–branch out and give your palette the present of attempting some new varieties of greens this summer time!
Summer season RECIPES: LEAFY GREENS
SEASONAL Summer season Meals: CORN
A staple in human diet’s for centuries, corn has gotten a undesirable rap these days due to the fact of the proliferation of GMO corn and corn-derived components discovered in a wide variety of packaged and processed foods like corn oil and higher fructose corn syrup.
However, fresh summer time corn (ideally organic or at least non-GMO) is not only sweet and scrumptious, but also has some wellness positive aspects. It is wealthy in Vitamin C, magnesium and carotenoid antioxidants, which support the immune system and defend the eyes and skin against pressure.
Bottom line? Do not be afraid to love an organic CORNucopia this summer time!
Summer season RECIPES: CORN
SEASONAL Summer season Meals: MANGOS
Did you know that mangos are the most extensively consumed fruit in the globe? Abundant in tropical locales and in population dense places like India and Southeast Asia, mangos are not just well known but are also nutritional powerhouses.
Loaded with Vitamin C, Vitamin A, magnesium and potassium, consuming mangos is a organic way to reduced blood stress, as properly as blood sugar in obese adults. (supply) Mangos are also effective for sustaining brain wellness due to their higher Vitamin B6 content material.
Summer season RECIPES: MANGO RECIPES
SEASONAL Summer season Meals: PEACHES
Getting from Georgia, this post would not be total without the need of providing some important kudos to the renowned Georgian fruit: peaches!
Super higher in antioxidants and anti-inflammatory nutrients, peaches (as properly as other stone fruits like apricots and plums) can be employed in the therapy of metabolic syndromes like diabetes, higher cholesterol, inflammation and weight achieve.
They’ve also been shown to be some of the finest cancer-fighting foods due to their polyphenols, which can inhibit the development of cancer cells. (supply)
Summer season RECIPES: PEACHES
SEASONAL Summer season Meals: BELL PEPPERS
There’s absolutely nothing pretty like the bell pepper that is sweet when sauteed however crunchy and tangy when raw. Green bell peppers are the most bitter and red are the sweetest, with yellow and orange falling in the middle.
Just a single of bell pepper will give additional than twice the everyday advisable quantity of Vitamic C, and 3-fourths of your daily recommended Vitamin A but the colors do make a difference–for instance, a red bell pepper consists of more than eight occasions the quantity of vitamin A than a green bell pepper. (supply)
Mainly because of their higher vitamin, antioxidant and carotenoids count, bell peppers may possibly support minimize the danger of cancer and no cost radicals in the physique, as properly as support enhance eye wellness.
Summer season RECIPES: BELL PEPPERS
SEASONAL Summer season Meals: TOMATOES
A further nightshade like bell peppers, tomatoes are the important dietary supply of the antioxidant lycopene, which has been linked to several wellness positive aspects, like lowered danger of heart disease and cancer.
They are also a terrific supply of Vitamin C, potassium (effective for blood stress manage and heart illness prevention), Vitamin K (vital for blood clotting and bone wellness), and folate (vital for typical tissue development and cell function, in particular for pregnant ladies).
Bring on the tomato soup, Caprese salads, and bolognese sauce!
Summer season RECIPES: TOMATOES
SEASONAL Summer season Meals: OKRA
An uncommon vegetable, okra has a undesirable rep for getting slimy and gross. But getting from the south, I really like me some okra!
The secret is cooking it complete to make what’s referred to as the “mucilaginous juice” (appetizing huh?) significantly less apparent. This mucilage is said to bind cholesterol and bile acid, collecting toxins from the liver and carrying them out of the physique.
Okra is also higher in fiber, folate, and vitamin K, as a result advertising heart wellness, powerful bones, and defending against cancer. (supply)
Summer season RECIPES: OKRA
SEASONAL Summer season Meals: GREEN BEANS
Did you now that nearly 60% of the world’s green beans are grown in the U.S.?
If you are searching for a vegetable with copious amounts of antioxidants and flavonoids, appear no additional than the green bean: flavonoids like catechins (also discovered in green tea) in green beans support minimize physique fat and can prevent obesity epicatechins enhance heart wellness and support protect against cancer and diabetes and procyanidins give even additional antioxidants. (supply)
But green beans are not just meant for a casserole at Thanksgiving–they’re essentially in season all through the summer time, so get your hands on some crisp, snappy green beans this season!
Summer season RECIPES: GREEN BEANS
SEASONAL Summer season Meals: FIGS
Hailing initially from the Middle East and Europe, there are now some figs domestic to the USA grown in California, Texas, Utah, Oregon, and Washington the most widespread wide variety is the Black Mission fig, followed by the Brown Turkey fig, and lastly the Green Kadota fig.
The initial season for fresh figs is the initial handful of weeks in June, although the second season usually runs from August by means of October.
Fresh figs are extremely sweet and generally eaten raw, but are also excellent sautéed, baked or grilled. Figs are a excellent supply of potassium, manganese and dietary fiber, so expand your horizons and get some fresh figs at your subsequent farmer’s market place check out!
Summer season RECIPES: FIGS
What are some of your favored approaches to prepare these summer time foods? Let us know in the comments beneath!
Photo Credit: Heidi Geldhauser
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