Seasonal Eating: Summer Fruits and Vegetables

by | Jun 29, 2022 | Health Blog | 0 comments


Sunshine, seaside days, tenting, cookouts—there’s so much to like about summer season. My favourite a part of summer season is when the seasonal summer season greens hit my group farmer’s market. Strolling previous desk after desk laden with freshly picked berries, heirloom tomatoes, and inexperienced greens galore makes me pleased deep in my soul. 

Summer season’s additionally ripe (no pun meant) for getting out and digging within the grime in your individual yard or patio planter packing containers. Even should you don’t have loads of house or a inexperienced thumb, you will get began with slightly herb backyard or a single tomato plant. There’s one thing extremely satisfying about consuming meals you grew, even when it’s simply sprinkling recent parsley over your spaghetti squash chicken parmesan. You’ll really feel such as you’re starring in your individual cooking present when you grasp that strategy of sprinkling herbs and ending salt from excessive above the plate. Bam!

The purpose is, recent vegetables and fruit are one of many highlights of the season, so take full benefit of what these summer season months have to supply.

8 Summer season Fruits and Greens We Love


Relying on the place you reside, you would possibly be capable to harvest asparagus anyplace from late winter to early summer season. Inexperienced asparagus is most typical, however don’t miss the chance to strive the purple or white varieties should you discover them. All sorts of asparagus are scrumptious grilled, sautéed, or roasted, however take care to not overcook it. Limp, slimy asparagus is lower than interesting. Ot, strive shaving uncooked asparagus into salads utilizing a vegetable peeler.

  • retailer asparagus: Trim the ends off the spears, then stand the asparagus upright in a jar of water within the fridge. Asparagus solely retains for just a few days, so use it asap.
  • protect asparagus: Asparagus might be frozen or strain canned, although each change the feel considerably (and never all the time pleasantly). Additionally strive pickling it.
  • freeze asparagus: Trim off the woody ends earlier than freezing. Optionally chop the spears into two or three items every. Blanch the asparagus for 2 minutes for skinny spears or as much as 4 minutes for thick spears. Freeze in a single layer on a baking sheet, then switch to an hermetic container.

Do that recipe: Asparagus Dip


Freshly picked berries are one of many absolute highlights of summer season. Even low-carb and keto of us make allowances for berries resulting from their excessive dietary worth and comparatively low carbohydrate content material in comparison with loads of different fruits. You’ll discover all method of berries at your summer season farmer’s market, together with blueberries, strawberries, and “brambles,” the household of berries that features raspberries, boysenberries, blackberries, huckleberries, and marionberries, amongst others.

  • retailer berries: To scrub or to not wash, that’s the query… and there’s no clear reply. Some individuals argue that you just shouldn’t wash berries till you’re able to eat them. Others declare that it is best to give them a dunk in a 3:1 answer of water and white vinegar to kill mildew spores and extend shelf life. (Besides raspberries—everybody appears to agree that you just shouldn’t wash raspberries till simply earlier than consuming.) For those who go the vinegar bathtub route, allow them to soak for a minute or two, give them rinse, and lay them out to dry on a kitchen towel. Both method, retailer berries within the fridge in a container lined with a skinny towel to soak up moisture. Reuse plastic clamshells from the shop or use a coated glass container, however maintain the lid cracked. Change out the towel if it turns into damp. Retailer several types of berries in separate containers, as some spoil sooner than others.
  • protect berries: Freezing is the easiest way to protect berries. You can too strain can them as preserves or jelly, however search for recipes that don’t comprise heaps of added sugar.

Strive these recipes: Keto Cheesecake Parfait, Keto Blueberry Muffins


Cucumbers have an extended and storied historical past as one of many first domesticated crops. What’s your favourite sort of cuke? It in all probability will depend on whether or not you grew up consuming the thicker-skinned slicing cucumbers most typical in America, English cucumbers with thinner skins and fewer seeds, smaller and extra delicate Persian cucumbers, or one thing else altogether. There are virtually 100 varieties to select from.

  • retailer cucumbers: Cucumbers are pleased hanging out within the crisper drawer in your fridge.
  • protect cucumbers: Pickles!

Do that recipe: Greek Salad with Spiralized Cucumber


Eggplants, aka aubergines, are a dietary staple around the globe. Enjoyable truth: regardless of their vegetably style, eggplants are literally fruit—berries, to be extra exact, as a result of they develop from a single flower.

  • retailer eggplant: Eggplants don’t final lengthy after harvesting, and so they don’t like chilly. You’ll be able to maintain them within the fridge for a day or two, however they’ll begin to wither after that.
  • protect eggplant: You’ll be able to strive freezing or pickling, however it’s actually greatest to eat eggplant recent.

Do that recipe: Roasted Eggplant Stuffed with Lamb

Inexperienced Beans, aka Snap Beans

Sure, inexperienced beans are legumes, however earlier than you toss that green bean casserole, I’ve excellent news. Inexperienced beans are, and have all the time been, thought of Primal-friendly so long as you don’t have any points consuming them. Contemporary inexperienced beans don’t have the identical phytate considerations as dried beans, and many people who keep away from dried beans can get pleasure from inexperienced beans with out situation, at the very least sometimes.

  • retailer inexperienced beans: Hold in a storage bag within the crisper drawer. Attempt to use inside three days or so.
  • protect inexperienced beans: Frozen and home-canned inexperienced beans are each unbelievable, or strive pickling them.

Do that recipe: Air Fryer Green Beans

Herbs (Basil, Cilantro, Parsley, Chives, and many others.)

Herbs don’t simply make meals style good, additionally they provide quite a lot of health benefits from antioxidant properties to treating digestive misery. All herbs flourish in the summertime. They’re simple to develop indoors or out, in small containers or massive backyard beds. Good for starting gardeners or of us who wish to plant a small kitchen backyard.

  • retailer herbs: When doable, wait to chop recent herbs till you’re prepared to make use of them. For those who purchase them from the market, pull off any useless leaves, trim the underside of the stems, and place bundles of herbs in jars of water like flower bouquets. Retailer jars of tender-stemmed herbs like parsley and cilantro within the fridge, optionally coated loosely with a meals storage bag. Woody herbs like rosemary, oregano, and thyme can keep on the counter. Basil also needs to keep on the counter; chilly temps make the leaves flip black. Refresh the water as wanted. Most herbs will maintain for a pair weeks or extra with this method.
  • protect herbs: With regards to preserving herbs, you could have two essential choices. The primary is drying–utilizing a dehydrator or let recent herbs dry within the solar. You’ll be able to even use a microwave to dry herbs! The second is freezing– mix herbs in olive oil, avocado oil, or water, then freeze in ice dice trays. Oil-based herby sauces like pesto and chimichurri additionally freeze effectively jars or ice dice trays. Or make compound butter, which will also be frozen wrapped in freezer paper. (Tip, slice it earlier than freezing so you’ll be able to thaw particular person pats of butter as wanted.)

You can too use infuse recent herbs into oil, salt, or spirits like vodka or gin.

Strive these recipes: Cauliflower Steaks with Chimichurri, Salmon with Pistachio Pesto


Is there something extra quintessentially summer season than backyard recent tomatoes? There are 1,000,000 and one methods to get pleasure from summer season tomatoes, so eat up! (And sure, for the report, tomatoes are a fruit.)

  • retailer tomatoes: In case your tomatoes aren’t fairly ripe once you get them dwelling from the farmer’s market, you’ll be able to place them in a loosely closed paper bag on the counter to encourage ripening. For ripe tomatoes, there’s appreciable debate about whether or not the counter or the crisper is the suitable place to maintain them. Some say the crisper saps them of taste, so it is best to solely refrigerate them should you want them to remain recent for longer than just a few days.
  • protect tomatoes: Can entire tomatoes, chopped tomatoes, or one of many many salsa and sauce recipes that includes these delectable fruits. Salsa or sauces freeze effectively, too. Dry tomatoes and retailer them in oil.

Strive these recipes: Garlic Balsamic Chicken Skillet with Cherry Tomatoes, Caprese Salad

Zucchini (and Different Summer season Squash)

Like eggplants, zucchini are botanically labeled as berries (as are cucumbers and pumpkins!) Zucchinis are prolific, which is why your neighbor with the inexperienced thumb is all the time attempting to pawn off extra zucchini come late summer season. They’re additionally extremely versatile as an ingredient in every thing from salads to desserts, so settle for any and all affords of free zucchini!

  • retailer zucchini: Hold within the crisper and attempt to use inside just a few days.
  • protect zucchini: You’ll be able to freeze zucchini, however in all probability greatest methods to protect it are to make zucchini chips within the dehydrator or zucchini muffins or bread to stay within the freezer.

Strive these recipes: Keto Zucchini Brownies, Zucchini Fries

Hope you’re having fun with a bounty of summer season greens proper now! What’s rising in your backyard?


Concerning the Writer

Lindsay Taylor, Ph.D., is a senior author and group supervisor for Primal Vitamin, a licensed Primal Well being Coach, and the co-author of three keto cookbooks.

As a author for Mark’s Day by day Apple and the chief of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to assist individuals study the whats, whys, and hows of main a health-focused life. Earlier than becoming a member of the Primal group, she earned her grasp’s and Ph.D. in Social and Persona Psychology from the College of California, Berkeley, the place she additionally labored as a researcher and teacher.

Lindsay lives in Northern California along with her husband and two sports-obsessed sons. In her free time, she enjoys extremely operating, triathlon, tenting, and recreation nights. Observe alongside on Instagram @theusefuldish as Lindsay makes an attempt to juggle work, household, and endurance coaching, all whereas sustaining a wholesome stability and, most of all, having enjoyable in life.

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