1. Arugula
A fixture of many-a-bistro salad, arugula is an excellent source of
folate and vitamin C as well as a good source of calcium. Although
arugula is typically mildly flavored, larger leaf varieties can have a
more peppery, almost hot taste than the smaller, softer leaf variety, so
choose your arugula accordingly! Arugula is typically best served in a
salad with olives, hard-boiled eggs, onions and salty cheeses and is
most flavorful when paired with lemon juice or vinaigrettes with a
strong acid content, such as aged red wine.2. Avocados
Although available year round, California’s Hass avocados are at their
peak in the summer months! Touted most frequently for their high
quantity of good fat (or oleic, mononunsaturated and therefore
heart-healthy fat), avocados are also an excellent source of potassium,
folate and vitamins C and B6, and are considered a good source of
thiamin, riboflavin, niacin and magnesium. In addition, avocados also
contain a compound that helps with the absorption of healthy carotenoids
from vegetables, making them a welcome addition to a seasonal chopped
salad (or when combined with store-bought salsa for a quickie guacamole)
To pick the perfect avocado, look for those that have a uniform and
unblemished skin that gives gently when pressed.3. Blueberries
Although technically a fruit, blueberries are just too darn delicious to
pass up for the summer season. Relatively low in calories and
carbohydrates, blueberries boast a ridiculously high level of
antioxidants that protect against free-radical activity that can cause
cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart
disease and cancer. In addition, blueberries also boast a high level of
vitamin C, manganese and dietary fiber. When selecting blueberries, look
for those that are firm, deeply hued and are stored in containers that
allow them to move freely and do not appear moist (both of which can
lead to premature molding). Store in a cold, dry place and wash only
when ready to serve as moisture can damage the berries or spur the
degeneration process. Blueberries can be eaten alone, added to breakfast
smoothies or protein shakes, sprinkled on top of a salad or served as a
desert with fresh cream.
4. Cucumbers
A member of the squash family, cucumber’s high water content makes it a
refreshing (and hydrating) addition to summer menus. Although comprised primarily of water,
cucumber is also a good source of vitamin C and silica, which is
important for connective tissue health and also does wonders for the
skin (both when ingested or applied topically to reduce swelling or
redness). In addition, the skin of the cucumber is a great source of
fiber, potassium and magnesium. When selecting a cucumber, look for
slender cucumbers (which are a sign of their tender age) and those with
dark green, firm skins. Cucumbers can be added raw to salads,
sandwiches, soups or dips and are most flavorful when paired with
chives, dill, mint and salt and vinegar.
5. Eggplant
Although it is almost always assumed that an eggplant would have a
purple skin, eggplants can come in just about any shade from black to a
near-translucent white (and just about every color in between!)
Eggplants are revered for their excellent fiber content as well as
several phytonutrients that play an important role in antioxidant
activity. Although selecting an eggplant is easy enough – again, just
look for those with smooth, taut skin and those that feel heavy for
their size –cooking can be a little bit more complicated. If the
eggplant is young, the skin is edible, but if it’s a little bit older,
the skin will taste bitter and is best removed. If this is the case, cut
or slice the eggplant, salt it and set it out to “weep” for 20 minutes,
a process that will remove any residual bitterness. Eggplant is tasty
grilled and seasoned with oregano, salt and pepper or as a casserole
when combined with tomatoes, olives, peppers, onions and fresh oregano.
6. Hot Peppers
Hot peppers may have made Oprah’s list of top super foods (you know how we feel about the term super foods!)
but there is a lot to be said for good ol’ hot peppers. Chief among its
benefits, hot peppers boast a hefty dose of capsaicin, a compound that
can alleviate the symptoms of migraine headaches, arthritis,
inflammation, gastric ailments (really!), reduce the risk of cancer AND
serve as a thermogenic agent to speed metabolic activity. In addition,
hot peppers are high in antioxidant carotenes and flavonoids, and
contain about twice the amount of vitamin C as oranges. Due to the
intense flavor of the peppers, they are best used to spice up everyday
soups, stews, chili dishes, stir fries, salads and salsas.
7. Kohlrabi
Often referred to as cabbage turnip, this green vegetable looks almost
like an oversized radish, complete with a ball-like bulb and bushy
sprouting leaves. When selecting a kohlrabi, look for smallish, firm
bulbs less than 3 inches in diameter (the larger ones tend to be woody
and have a more earthy taste). So why stock up? First, kohlrabi is an
excellent source of vitamin C as well as potassium. When raw, it can be
added to salads and vegetable platters or served as relish. When cooked,
it can be steamed for inclusion in casseroles or hollowed out, stuffed
with a meat or vegetable filling and oven baked much like a stuffed
pepper.
8. Mushrooms
Although there are different types of mushrooms available year round,
summer is the season for chanterelles and porcinis varieties. With a low
sodium and fat content and high levels of fiber and riboflavin, niacin,
potassium and riboflavin, mushrooms are an excellent way to add bulk to
a meal without dramatically changing the nutrition content of foods.
When shopping for mushrooms, they should be dry and firm and, if open,
should have gills that are intact and appear fresh. Mushrooms will
generally keep for several days if stored in a paper bag in a
refrigerator and should be cleaned – preferably with a damp cloth –
before cooking. Mushrooms can be served raw, added to salads or sautéed,
grilled or broiled for inclusion in any number of dishes.9. Shallots
Of all the vegetables in the onion and leek family, shallots have one of
the highest concentrations of antioxidants. In addition, they have also
shown to have anti-bacterial, anti-inflammatory, and anti-allergic
properties. As such, shallots are associated with a reduction in risk
for several cancers, including those affecting the liver and colon as
well as heart disease and diabetes. If you’re thinking of trading in
your regular white onion for a shallot, choose those that are firm and
appear dry. When cooking, separate similar to a garlic clove and use as a
base for sauces or to add taste and texture to casseroles, stir fries
or other dishes where onions are common.
10. Zucchini
Freshest – and most plentiful – among local growers between May and
July, zucchinis are an excellent source of vitamin C and manganese and a
good source of dietary fiber, magnesium, vitamin A, potassium, copper,
folate, phosphorus, omega-3 fatty acids, protein and several B vitamins.
When shopping for zucchini, look for those that resemble a cucumber in
size and shape and have a smooth, thin skin that is either green or
yellow in color. To enjoy, cut in half, drizzle with oil, salt and
pepper and bake at 350 degrees for 20-25 minutes. If you’d prefer your
zucchini raw consider chopping julienne and serving as part of a
vegetable platter or add grated to salads, sandwiches and other summer
salads.