A few weeks ago, we highlighted some super tasty spring seasonal fruits, but what about the seasonal veggies?
It is recommended to enjoy 2-3 cups of vegetables daily. This could look like:
- Adding spinach in your morning eggs
- Blending up some kale into your smoothie
- Stir frying bell peppers for tacos
- Grilling zucchini for your summer BBQ
The options are truly endless.
By maintaining the proper quantities of vegetables, there are several health benefits that come along with it. It can help reduce the risk of chronic diseases including heart disease and a variety of cancers, and provides important nutrients the body needs to function.
Check out these summer seasonal veggies and the nutritional benefits that come along with them!
- Corn: Although many believe that corn comes along with little to no nutritional value, corn is actually nutrient dense! Corn is a good source of fiber, vitamin C, folate, phosphorus, manganese, vitamin B1, and B5.
- Eggplant: An eggplant is high in natural sugars, fiber, and many vitamins – a good way to get the color purple into your meals. One mineral in particular found in this vegetable is manganese which is great for bone health and reducing disease risk.
- Bell peppers: There are several vitamins and minerals found in bell peppers including vitamin C, B6, K1, E, A, and potassium. Did you know a raw pepper is 92% water? By including peppers in our daily intake, we can see benefits in bone health, muscles, vision, skin, and heart health.
- Tomatoes: One tomato can provide nearly the recommended amount of vitamin C consumed. Tomatoes are also a great source of vitamin A which supports the immune system, vision, and skin as well as vitamin A and potassium which support bones, heart function, muscles, and blood pressure.
- Zucchini: Zucchini is high in vitamin A, C, and potassium. Also rich in antioxidants that benefit eyes, skin, and the heart. With the proper consumption our blood sugar levels can be reduced from the high fiber content.
Here at Culinart we have several great healthy recipes to incorporate summer’s seasonal vegetables! Check out the summer salad recipe below.
Chopped Summer Vegetable Salad
Ingredients (makes 1 salad):
- 3oz Grilled Chicken
- 1 cup baby spinach, roughly chopped
- 1 oz chickpeas
- 2 oz bell peppers, diced (mix red and green for more color!)
- 1 oz red onion, diced
- 1 oz zucchini, diced
- 1 oz roasted corn
- 1 oz steamed green beans
- 1 oz blue cheese dressing
In a bowl, combine all ingredients, until dressing is dispersed well. Serve and enjoy!