Summer Fruits and Vegetables
BOK CHOY: Bok choy has it all. Pulsating with antioxidant power, this leafy green works overtime combating free radicals. And it’s overloaded with vitamins and nutrients - iron, folate, zinc and vitamins B6, C & K - all the good stuff that aids in sleep, reduces blood pressure, strengthens memory and improves skin. Easy to prep and incredibly versatile, this year-round veggie is a fabulous addition to your recipe repertoire.
Recipe : Spicy Sautéed Bok Choy
CANTALOUPE: Although it’s not easy to cut into the thick-skinned gourd descendant, it’s well worth the effort. The oftentimes-overlooked, nutrient-dense cantaloupe has more beta-carotene than oranges, an exhaustive supply of vitamin C, a plethora of B’s and a healthy dose of K. Not to mention it’s refreshingly sweet, juicy, high in water content and can be used in a loaf, smoothie, sorbet, soup or salad. And if you’re feeling adventurous, it can also be used as a vessel!
Recipe: Cantaloupe + Charcuterie
CHERRY TOMATO: This sweet, portable, low-cal, nutrient rich fruit is packed with vitamins A, C and E and is good for the waistline. At 30 calories a cup, this tiny, carotenoid-rich sphere is an outstanding antioxidant, an immunity booster, and a natural skin protector thanks to lycopene, the plant nutrient that gives tomatoes their vibrant red hue.
Recipe: Cherry Tomato + Pesto Pasta
CUCUMBER: There’s a reason this common, nutrient-packed, vine plant steals the show at the spa: it promotes hydration, reduces swelling and aids in weight loss. On top of that, it’s a great snack (one cup = 16 calories). Try them on your eyes in the morning, your salad in the afternoon and your water (or cocktail) in the evening.
Recipe: Cucumber + Tomato Salad
EGGPLANT: Be prepared to fall in love with this aubergine-colored fruit. Roasted, breaded or stir-fried, it lends itself to an extensive array of culinary options. You can kabob-it for an easy night at the grill or add curry for an unexpected edible adventure. Oh, and let’s take a moment to obsess over the powerful antioxidant found in the fruit, nasunin - it’s an anthocyanin that helps facilitate blood flow to the brain. Now that’s real brain power.
Recipe : Roasted Eggplant + Olive Pasta
ESCAROLE: There are so many ways to use this pleasantly bitter veggie: in a salad mix (above), braiseed, grilled or sautéed. Add it to soups and stews or use it in lieu of your traditional sandwich wrap. The unexpected extra: the abundance of fiber aids in digestion and weight loss. It’s extra special when spicy.
Recipe: Spicy Sautéed Escarole
GREEN BEANS: Healthier nails. Healthier skin. Healthier bones. And the biggest bonus: they’re an instant energy booster. The high levels of Vitamin K (bones), silicone (hair and skin) and iron (energy) are beautifully integrated making this skinny veggie a nutritional powerhouse.
Recipe: Green Bean Salad
WATERMELON: Watermelon is the ultimate hydration hero. It’s power-packed with high-quality antioxidants and skin-feeding nutrients like vitamins A, B1, B6 and the infamous collagen-producing-vitamin C. And there’s added allure for sun-lovers: it contains an antioxidant called lycopene which acts like an internal sunscreen, neutralizing free-radicals and protecting your cells from damage.
ZUCCHINI: Here’s a little secret: zucchini is actually a fruit. But don’t let that discourage you from using this versatile hydro-induced multitasker. This courgette can be stuffed, boiled, grilled, sautéed, breaded, fried, roasted, spiraled or baked into your Sunday morning muffins. And with ample amounts of Vitamin A + iron, it keeps your eyes and your immune system healthy.
Recipe: Roasted Zucchini