Summer Produce

I don’t know about you, but the abundance of colorful fruits and veggies is one of my favorite parts about summer. Did you know that produce of different colors contain different vitamins and minerals? For example:

• Green (broccoli, Brussels sprouts, and spinach) - great source of folic acid, which can help prevent neural tube defects in pregnancy

• Orange (carrots and sweet potatoes) - contain beta carotene, which keeps the eyes and skin healthy

• Dark red and purple (eggplant, beets, purple cauliflower, and blackberries) - important source of antioxidants and may protect against certain types of cancers

• White (cauliflower, onion, and garlic) - keeps the immune system functioning like it should (more important now than ever!)

The saying “eat the rainbow” really rings true here, with the goal being to get as much variety and color in your diet as possible each day.

My colorful CSA veggies for the week!

What are your favorite fruits and veggies to eat during the summer?

I would have to say mine is a toss up between zucchini and beets; I’ve just recently discovered how much I enjoy beets as long as they are cooked the right way! A CSA is a great way to branch out and try new foods that you wouldn’t normally buy at the grocery store. Choosing produce that is local and in-season tends to be less expensive and better for the environment because your food doesn’t have to travel as far to get to you. It is also more nutritious and tastes better!

Here’s a great tool that can show you which produce is in season where you are and any time of year. A few of my favorites that are in season right now in the Portland area are:

• Basil (and lots of other herbs)

• Beets

• Blackberries

• Cabbage

• Carrots

• Cauliflower

• Chard

• Cucumber

• Eggplant

• Garlic

• Green beans

• Kale

• Onion

• Peaches

• Peppers

• Potatoes

• Spinach

• Summer Squash

• Tomatoes

• Tomatillos

• Zucchini

Best cooking method:

My favorite way to cook most vegetables (beets included) is roasting them in the oven. It brings out a sweetness that you often miss out on when they are eaten raw, steamed, or boiled. Veggies that are roasted or steamed tend to retain more nutrients than those that are boiled because many of the nutrients are leached into the water during cooking.  

Perfectly Roasted Vegetables

Ingredients

• Vegetables of your choice - some of my favorites are broccoli, cauliflower, sweet potatoes, bell peppers, onion, and zucchini

Instructions

1. Preheat oven to 425 degrees Fahrenheit or 220 degrees Celsius.
2. Chop vegetables of your choosing to a similar size (they’ll cook more evenly this way).
3. Toss in a bowl with avocado oil (or any high-temperature neutral oil) and any desired seasonings (I like garlic powder, onion flakes, or Italian seasoning). Make sure everything is well-coated, then spread evenly on a baking sheet.
4. Baking time will vary depending on your oven and the veggies you are using, but you’ll typically need around 20 minutes for veggies like broccoli, bell pepper, zucchini, and onion, and as much as 30-40 minutes for potatoes and beets.
5. Let cool for a few minutes and then enjoy! Store any leftovers in the fridge.

This week, I hope you’ll challenge yourself to try a new fruit or vegetable. Next time, I’ll share one of my favorite green smoothie recipes, a great way to sneak in extra veggies!