Summer Fresh Eating
This guest blog post comes to you from Dana Taylor, a Nutrition Intern with Wholesome Health this summer. Dana and I will be collaborating on some great content to support you throughout this vibrant season - stay tuned for more!
In June, we discussed the many benefits of eating seasonally. In this post, we’ll delve deeper, highlighting the specific ways your favorite mouth-watering summer foods are amazing for the body, share some quick and easy recipes, and how to inspire a love of fresh food for your whole family.
Food as medicine: summer foods are super nourishing
Here in the Pacific Northwest, we’re just starting to hit our stride with the plentiful fresh foods now available from our local farmers. The phrase “eat the rainbow” applies directly to our plates – there’s so much goodness to eat and these foods are also exceptionally nutrient-dense. Here’s a handful of what’s in season and the unique nutritional properties of these powerhouse plants:
Tomatoes: These beauties are the primary dietary source of lycopene, which is a powerful antioxidant that aids in disease prevention. Tomatoes are also rich in vitamin C (boosts immunity and supports our skin), potassium (crucial for the nervous system, muscles, and heart), and much more.
Zucchini: This versatile plant is also rich in antioxidants, which stave off disease and slow the aging process. Zucs also support digestion due to their high water and fiber content. If you’re mindful of your carbohydrate intake, zucchini is a wonderful substitute for pasta due to its low carb content.
Berries (blackberries, blueberries, strawberries): Berries are another nutritional superhero, rich in an antioxidant called anthocyanin. These pigments are found in richly colored blue and red foods, and they serve a powerful purpose – they are associated with disease prevention, cardiovascular health, and play a beneficial role in lowering inflammation.
Stone fruits (peaches, cherries): These gems are another great source of potassium and vitamin C. Alike their brightly colored counterparts above, they have potent antioxidants and strengthen eyesight, digestion, teeth, and bones.
Cucumbers: This fresh food is fantastic in supporting proper hydration due to its large water content and is extremely low in calories, fat, cholesterol, and sodium. It also contains vitamin K, which supports blood clotting and bones. Cucs are another plant rich in fiber and contain antioxidants that promote eye health.
After learning more about these amazing plants, you may notice a theme – brightly colored red, orange, blue, and green plants are some of the healthiest foods on the planet. Their vibrant shades indicate a wide array of disease-fighting plant compounds, not to mention countless other benefits to the body, including your skin, eyes, and immunity. To learn what’s in season near you, check out the Seasonal Food Guide. Go enjoy the rainbow!
It's summertime and the eating’s easy
After learning about the many ways summer food is amazing for the body, it’s time to dig in, enjoy, and reap the benefits of fresh, vibrant, seasonal plants. Here are several quick and easy, yet balanced recipes, which feature summer fruits and veggies. You’ll have these on your table in no time:
Caprese salad - serve with your favorite grilled protein, and some crusty bread for the perfect summer meal
Overnight oats with summer berries or peanut butter banana berry smoothie - make your busy mornings easier (and more nutritious) by preparing these portable breakfasts ahead of time
Grilled chicken and peach salad - easy enough for a weeknight, but festive enough for a dinner party or out-of-town guests
Summer squash frittata - serve this at any meal of the day; it is savory, flavorful, and feels fancy without being fussy
Chickpea Panzanella - enjoy this plant-based spin on an easy summer salad; top with a fried egg if you’re looking for more protein
Grilled veggie skewers - mix and match your favorite summer veggies, or add on a protein and serve with rice to make a complete meal
Make fresh food a family affair
It is our goal to inspire you to try some new foods this summer, which are sure to please your taste buds and benefit your body in countless ways. Creating new habits, such as trying and cooking new foods, can be more fun (and easy to do) when you share it with others, especially your little ones. In fact, hands-on experiences with fresh food, such as gardening and cooking, improve kids’ interest in eating and trying different types of food. Further, providing them with abundant access to fruits and veggies may also positively impact their long-term eating behavior.
Some simple ways of bringing your family into seasonal eating:
Start an herb or veggie garden together; pick out seeds or starts for your favorite plants and dream up what you will create with your harvest.
Visit a local farmers market or farm stand. Encourage your kiddo to pick out a new food to try and find a new family recipe for it. For fellow Oregonians, check out the Oregon Farmers Markets Association Market Finder – there’s a market virtually every day of the week!
Invite kids to help you in the kitchen, to experience the tactical joys of smelling, slicing (where age-appropriate!), and tasting as you prepare a summer-fresh meal. Help them to develop knowledge and enjoyment of fresh foods from a young age and make meals something the whole family looks forward to.
After learning about the many benefits of summertime produce, what foods or recipes are you excited to try? Share with us in the comments. We encourage you to check out your local farmers market or farm stand to enjoy the freshest food around. Bring a friend, partner, kiddo, or pet and enjoy some wholesome family fun.
