Upgrade your summer diet with these 6 healthy foods

Enjoy Summer's Delicious Fruits and Vegetables 

Summertime brings with it a delightful array of mouthwatering foods that are both refreshing and nutritious. The season's warmth and longer days create the perfect ambiance for indulging in scrumptious meals filled with fresh fruits and vegetables. Let's embark on a culinary journey through the tantalizing flavors of summer and explore the vibrant produce that awaits us.

Locally Grown Goodness

Eating fruits and vegetables that are grown near where we live is not only delicious but also good for us. Local fruits and veggies have more nutrients and taste better than the ones that come from far away. And the best part is, choosing local options can even save us money!

Fantastic Summer Foods

Here are some special summer foods that we should try:

Raspberries:

Raspberries: Get ready for a burst of flavor! Raspberries are juicy berries that we can enjoy from June to September. These little fruits are not only delicious but also very good for us. Raspberries have something called ellagic acid, which helps our bodies fight against cancer. Wow! They also have something called anthocyanins, which is a big word that means they help reduce inflammation in our bodies and make our immune systems strong. Raspberries are also a great source of fiber, vitamin C, calcium, potassium, and folate. We can add raspberries to our oats, yogurt, salads, and baked goods, and even make yummy smoothies with them!

Leafy greens:

Let's talk about some yummy greens that we can find from June/July to September. We have kale, Swiss chard, and different types of lettuce. These greens are not only tasty but also really good for our brains! They are packed with important nutrients like folate, which helps our bodies make new cells, vitamin K, which is important for our blood, beta-carotene, which helps keep our eyes healthy, and lutein, which is another special thing that helps our brains stay sharp. We can use these leafy greens in salads, smoothies, pasta sauces, stir-fries, and even on the grill! 

Sweet Corn:

Sweet corn is a popular vegetable known for its sweet taste and tender kernels. It is rich in essential nutrients such as dietary fiber, B vitamins (including thiamine and folate), vitamin C, and minerals like magnesium, phosphorus, and potassium. These nutrients support digestion, energy metabolism, immune function, and various bodily functions. Sweet corn is relatively low in calories but contains carbohydrates, including natural sugars. It can be cooked in various ways, including boiling, grilling, and roasting, and is used in dishes like corn on the cob, chowder, salads, and cornbread. In summary, sweet corn is a versatile and nutritious vegetable that adds flavor and beneficial nutrients to meals.

Gooseberries: 

These little berries are available from late June to August. They come in different colors and flavors, ranging from sweet to tart. Gooseberries are not only yummy but also very healthy! They are rich in fiber, which is good for our tummies, and vitamin C, which helps keep us strong. They also have other important nutrients like potassium, calcium, B vitamins, and something called flavonoids that help our bodies fight inflammation. We can enjoy gooseberries in fruit salads, yogurt parfaits, pies, jams, and so much more!

Snow peas: 

Snow peas, also called sugar peas or mangetout, are legumes with thin, flat pods and small, undeveloped peas. They are harvested when the pods are young and tender. Snow peas are prized for their crisp texture and delicate, slightly sweet flavor. They are commonly used in stir-fries, salads, soups, and various Asian cuisines.

In terms of nutrition, snow peas are low in calories and fat, making them a healthy choice. They are a good source of dietary fiber, vitamin C, vitamin A, vitamin K, iron, and potassium. Snow peas also contain antioxidants that help protect the body from free radicals.

To enjoy snow peas, they can be lightly blanched, steamed, or stir-fried to maintain their crunch and vibrant green color. They can be added to salads, pasta dishes, and vegetable medleys, and they pair well with ingredients like mushrooms, carrots, bell peppers, and chicken.

Watermelon: 

Watermelon is a super refreshing fruit that is perfect for hot summer days. It has a juicy, sweet taste and is loaded with hydration. Watermelon is also packed with vitamins A and C, which help keep our bodies healthy. We can enjoy watermelon by slicing it into yummy, juicy wedges or blending it into a refreshing smoothie.

So, don't forget to include watermelon in your list of amazing summer foods!

These are just some of the delicious and healthy foods that we can enjoy during the summer. Make sure to try a variety of fruits and vegetables to have a super tasty and nutritious summer!