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While the wild world of global trading means that we now have access to many fruits and vegetables year round, somehow fruits and vegetables just taste better when you purchase them in season and literally days after its been picked!
The following is a list of vegetables (and a couple fruits that couldn’t be missed!) that will be hot this summer season:
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.
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