Seasonal eating: Summer fruits and vegetables

Sunshine, beach days, camping, cooking—There is so much to love about summer. My favorite part of the summer is when the seasonal summer vegetables hit my community farmers market. Strolling table after table filled with freshly picked strawberries, heirloom tomatoes, and loads of greens makes me feel happy deep inside.

Summer is also ripe (no pun intended) to go outside and dig up the soil in your backyard or your patio planter box. Even if you don’t have a lot of space or don’t have a lot of greenery, you can start with a small herb garden or a tomato plant. There’s something incredibly satisfying about eating food you’ve grown, even if it’s just sprinkling fresh parsley on top of your chicken parmesan pasta. You will feel like you are participating in your own cooking demonstration as you master the technique of sprinkling herbs and salting from above onto the plate. Bam!

The point is, fresh fruit and vegetables are one of the highlights of the season, so make the most of what these summer months have to offer.

8 Summer Fruits and Veggies We Love

Asparagus

Depending on where you live, you can harvest asparagus anywhere from late winter to early summer. Green asparagus is the most popular, but don’t miss the chance to try the purple or white varieties if you find them. All types of asparagus can be grilled, sautéed, or roasted, but don’t overcook. Soft asparagus is less appealing. Ot, try grated raw asparagus into a salad with a vegetable peeler.

• How to store asparagus: Trim the spear, then stand the asparagus upright in a jar of water in the refrigerator. Asparagus only keeps for a few days, so the sooner the better.
• How to store asparagus: Asparagus can be frozen or pressure canned, although both change the texture significantly (and not always as pleasant). Also try soaking it.
• How to freeze asparagus: Cut off the stem before freezing. Optionally cut the spear into two or three pieces. Blanch asparagus for two minutes for thin spears or up to four minutes for thick spears. Freeze a layer on a baking tray, then transfer to an airtight container.

Try this recipe: Asparagus dip

Berry

Fresh berries are one of the absolute highlights of summer. Even people following low-carb and keto diets enjoy eating berries due to their high nutritional value and relatively low carbohydrate content compared to many other fruits. You’ll find all sorts of berries at your summer farmers market, including blueberries, strawberries, and “brambles,” the berry family that includes raspberries, blackberries, and blackberries. , huckleberries and marigolds, among others.

• How to store berries: To wash or not to wash, that is the question… and there is no clear answer. Some people argue that you shouldn’t wash berries until you’re ready to eat them. Others suggest that you soak them in a 3:1 solution of water and white vinegar to kill mold spores and extend their shelf life. (Except for raspberries – everyone seems to agree that you shouldn’t wash raspberries until just before you eat them.) If you take a vinegar bath, soak them for a minute or two, rinse, and dry. on kitchen towels. Either way, store the berries in the refrigerator in a box lined with a thin towel to absorb the moisture. Reuse plastic mussel shells from the store or use a glass container that seals but keeps the lid from cracking. Change the towel if it is damp. Store different berries in separate containers, as some spoil faster than others.
• How to store berries: Freezing is the best way to preserve berries. You can also juice them as preserves or jellies, but look for recipes that don’t contain too much sugar.

Try the following recipes: Keto Cheesecake Parfait, Keto Blueberry Muffins

Cucumber

Cucumbers have a long history and are considered one of the first plants to be domesticated. What is your favorite kind of cuke? It may depend on whether you grew up eating the thicker-skinned cucumbers most common in the US, the British cucumbers with their thinner skin and fewer seeds, the smaller and more delicate Persian cucumbers, or all of these. others. There are nearly 100 varieties to choose from.

• How to store cucumbers: Cucumbers are happier in the drawer than in your fridge.
• How to store cucumbers: Pickles!

Try this recipe: Greek Salad with Cucumber

Eggplant

Eggplant, also known as eggplant, is a staple food in diets around the world. Fun fact: despite their vegetal flavor, eggplants are actually fruit – berries, to be more precise, because they grow from a single flower.

• How to store eggplant: Eggplants don’t last long after they’ve been harvested and they don’t like the cold. You can keep them in the fridge for a day or two, but they will start to wither after that.
• How to store eggplant: You can try frozen or pickled, but it’s best to eat fresh eggplant.

Try this recipe: Grilled eggplant stuffed with lamb

Green bean, aka Bean Snap

Yes, chickpeas are legumes, but before you toss that chickpea casserole, I have good news. Chickpeas are always considered proto-friendly as long as you don’t have a problem eating them. Fresh chickpeas don’t have the same phytate concerns as dried beans, and many people who avoid dried beans can enjoy chickpeas without problems, at least occasionally.

• How to store green beans: Keep in the storage bag in the drawer more crisp. Try to use within three days or so.
• How to store green beans: Frozen and home-canned chickpeas are both great, or try soaking them.

Try this recipe: Green Beans Air Fryer

Herbs (basil, cilantro, parsley, chives, etc.)

Herbs not only make food delicious, but they also offer many health benefits from antioxidant properties to treating digestive disorders. All herbs bloom in summer. They are easy to grow indoors or outdoors, in small containers or large garden beds. Perfect for beginner gardeners or those who want to grow a small garden in the kitchen.

• How to store herbs: When possible, wait to chop fresh herbs until you’re ready to use. If you buy it at the market, remove the dead leaves, trim the bottom of the stem, and place the bundles of herbs in the water like a bouquet. Store jars of soft-stemmed herbs such as parsley and parsley in the refrigerator, optionally covering with a food storage bag. Woody herbs like rosemary, oregano, and thyme may be on the counter. Basil should also be on the counter; Cold temperatures cause the leaves to turn black. Refresh water as needed. Most herbs will keep for several weeks or more with this technique.
• How to preserve herbs: When it comes to preserving herbs, you have two main options. The first is dcompost – use a dehydrator or dry fresh herbs in the sun. You can even use the microwave to dry herbs! The second is fRenewable – mix herbs in olive oil, avocado oil or water, then freeze in ice cube trays. Fatty sauces such as basil sauce and Chimichurri can also freeze well jars or ice cube trays. Or do mixed butter, can also be frozen wrapped in frozen paper. (Tip, slice it before freezing so you can defrost individual pieces of butter if needed.)

You can also use fresh herbs soaked in oil, salt, or spirits like vodka or gin.

Try the following recipes: Cauliflower Steak with Chimichurri, Salmon with Pistachios

Tomato

What’s better than summer besides a garden of fresh tomatoes? There are a million and one ways to enjoy summer tomatoes, so eat your best! (And yes, on record, a tomato is a fruit.)

• How to store tomatoes: If your tomatoes aren’t fully ripe when you get them home from the farmers market, you can place them in a sealed paper bag on the counter to encourage ripening. For ripe tomatoes, there is a lot of debate about whether the counter or crisper is the right place to keep them. Some people say that deep fryers lose their flavor, so you should only store them in the refrigerator if you want them to stay fresh longer than a few days.
• How to store tomatoes: Be it whole-grain tomatoes, chopped tomatoes, or one of the many salsa and sauce recipes featuring these delectable fruits. Salsa or sauce is also frozen. Dry the tomatoes and store in oil.

Try the following recipes: Chicken pan with garlic sauce with cherry tomatoes, Caprese lettuce

Zucchini (and other summer squash)

Like eggplant, zucchini is botanically classified as a berry (cucumbers and pumpkins too!) Zucchini are prolific, which is why the neighbor has a green thumb. Your plants are always trying to cut off excess zucchini that come in late summer. They’re also incredibly versatile as an ingredient in everything from salads to desserts, so accept any and all offers from free zucchini!

• How to store zucchini: Keep in the oven and try to use within a few days.
• How to store zucchini: You can freeze zucchini, but perhaps the best way to preserve it is by making fries in the fridge or zucchini muffins or bread in the freezer.

Try the following recipes: Keto Zucchini Brownies, Zucchini Fries

Hope you’re enjoying a large amount of summer vegetables right now! What is growing in your garden?

Information about the Authors

Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and co-author of three keto cookbooks.

As a writer for Mark’s Daily Apple and leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn what, why, and how to lead a centered life. health. Prior to joining the Primal team, she earned her master’s and doctoral degrees. in Social and Personality Psychology from the University of California, Berkeley, where she also works as a researcher and instructor.

Lindsay lives in Northern California with her husband and two athletic sons. In her spare time, she enjoys running, triathlon, camping, and playing nights. Follow on Instagram @theusefuldish as Lindsay tries to juggle work, family, and endurance training, all while maintaining a healthy balance and, above all, having fun in her life.

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