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.
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.
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.
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.
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.
Our top summer produce picks will change from one summer to the next. In fact, ask us what our top 10 veggie recommendations are next week and we are likely to serve up a different list entirely. There are so many delicious veggie options it is difficult to be too partial to any item for too long.
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