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Eat Seasonal

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SUMMER FRUIT

Summer offers a perfect opportunity to enjoy a bounty of delicious, fresh fruits. Like other plant foods, fruits are packed with vitamins, minerals, enzymes and antioxidant. Fruits and vegetables don’t just stop health problems; they can also be useful in ensuring you receive all of the vitamins and nutrients your body needs to work properly and

Fruits and vegetables, taste the best when eaten during their season. So, since its summer, you should consume vegetables that efficiently are grown in summer. The summer season is blessed with a myriad of fruits and vegetables, and you should not miss eating these vegetables.    

Apricots: Low fat, saturated fat free, cholesterol free, sodium free, excellent source of vitamin A and vitamin C, good source of potassium and fiber.

Blackberries:
Pick from the hedgerows at the end of summer, rinse thoroughly before use. Perfect stewed with apples, alone or in crumbles and pies.

Blackcurrants:
Their intense flavor is best mixed with other fruits like strawberries, raspberries or apples.

Blueberries:
Sweet enough to eat raw without sugar.

Cherries:
Sweet varieties are good raw and can be added to salads and fruit salads. Eating a handful of cherries before bedtime may help you sleep better. The cherry is one of the few food sources of melatonin, a compound involved in the regulation of the body's natural sleep-wake cycle.

Plums: Lots of different varieties, available right through the summer. Most are sweet enough to eat raw, or you can bake them, or make them into crumbles, pies or tarts. Fresh plums, especially yellow Mirabelle type, are very good source of vitamin A and beta carotene
. Plums are rich in minerals like potassium, fluoride and iron. Rich in B-complex group of vitamins such as niacin, vitamin B-6 .

Raspberries:
Eat raw, mix with other summer fruit in red fruit salads or compotes,

Strawberries: favorite of all the summer fruit.

 SUMMER VEGETABLES

Asparagus: Trim off ‘scales’ and tough root end, poach, steam, or roast with a little olive oil.

Eggplant

Broad beans :if you grow your own, you can enjoy the beans whilst tiny and tender

Broccoli:
Cut into florets and steam or stir-fry briefly to preserve nutrients. Makes excellent soup.

Carrots:
The smaller, the sweeter. Remove feathery green leaves before storing. Use raw, steam, stir-fry or roast.

Cauliflower:
Can be used raw in salads, steamed or stir-fried. Cook lightly for best flavor.

Celery:
Cut into sticks for snacking, chop into salads, use to add flavor to soups and stocks.

Zucchini :
Young, small ones have best flavor, and are less watery.

Cucumbers:
Peel and cut into fingers for snacks, slice or chop into salads.

Fennel:
Aniseed flavor is most pronounced when raw. Chop finely into salads, cook on barbecue, or bring out the sweet flavor by braising gently in a little olive oil until lightly browned.

Globe artichoke:
Remove stalks, then sit artichokes in a pan of boiling water and cook for 30-40 mins, until a leaf can be easily pulled away. Cool, pick off leaves and dip bases in dressing to eat. The central heart is the best bit.

Herbs:
Buy tender varieties, like dill, basil, coriander, in bunches and chop them generously into salads, stuffing’s, omelets, rice and grain dishes.

Leeks:
Look out for baby leeks, to steam and serve whole. To clean leeks, remove root and tough green leaves, then slash vertically from the top and wash under running water, separating the layers to remove all traces of dirt.

Lettuce :
Dozens of different types, so you can try them all over the summer. Wash and spin dry, shred or tear. Most usually eaten raw.

snow peas

Peas:
Best when young and small. Pop them out of the pods, use raw in salads, or lightly steamed.

Peppers:
Red, yellow, orange, green, even purple. Flavor is enhanced with char grilling.

Potatoes:
Tiny new potatoes are excellent in salads, or can be steamed or roast in their skins in a hot oven for 20 min.

Radishes:
Longer, white-tipped varieties are less fiery than the round red ones. Good in salads and chopped into stir fries.

Spinach:
Choose young, tender leaves. Wash thoroughly and remove tough stalks. Use raw in salads or steam and chop.

Swiss chard :
Dark green leaves and red stems. Use as for spinach. Stems can also be cooked on their own.

Tomatoes:
Serve raw in salads.

Watercress: Peppery flavor is good in a mixture of other leaves. Good in egg sandwiches and omelet’s, or in soup.

 

 

 

 

 Broccoli

Another cruciferous vegetable, broccoli is a potent cancer fighter. And, it fights heart disease, prevents cataracts, helps build strong bones, protects against ulcers, rheumatoid arthritis and birth defects and boosts the immune system.

This versatile vegetable is great raw or cooked, cold or hot, in soups, salads, casseroles, stews or just by itself. Cream of broccoli soup is always a fall favorite.

  • Notable Nutrients: vitamin C, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega-3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc, vitamin E

 

 Eggplant

Eggplants contain phytonutrients that have antioxidant activity, which makes them anti-cancer, antimicrobial, anti-viral and good for lowering bad (LDL) cholesterol. They're also good for the heart and contain an anthocyanin phytonutrient called nasunin in their skin, which is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

Eggplant can be baked, roasted or steamed, and can be eaten with or without the skin. Try it sautéed with other vegetables, in curries, or make your own Middle Eastern babaganoush out of roasted eggplant, tahini, lemon juice, olive oil and garlic.

  • Notable Nutrients: fiber, potassium, manganese, vitamin B1, vitamin B6, folate, magnesium, tryptophan, vitamin B3

 

 Spinach

Popeye was right all along! Spinach is a nutrition powerhouse; researchers have found at least 13 different flavonoid compounds in it that function as antioxidants and anti-cancer agents. It also contains lots of vitamin K for your bones, is protective of the heart and against eye diseases such as age-related macular degeneration and cataracts, contains lots of anti-inflammatory nutrients and may help protect the brain from oxidative stress and reduce the effects of age-related declines in brain function.

Spinach can be added to just about any meal for an easy nutrient boost. Try it with eggs, pasta, fish -- even pizza -- and use it instead of (or mixed with) lettuce in your salad.

  • Notable Nutrients: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, protein, phosphorus, zinc, vitamin E, omega-3 fatty acids, vitamin B3, selenium

 

 Sweet Potatoes

Sweet potatoes have much more nutrition than regular potatoes. They're rich in antioxidants and anti-inflammatory nutrients, and are classified as an anti-diabetic food. They received this title because animal studies have found they help stabilize blood sugar levels and lower insulin resistance. The vitamin A they contain also makes them protective against emphysema.

Use sweet potatoes in place of regular potatoes in all your recipes. They're even good cold or as mashed potatoes and oven-baked fries. Or, try them for dessert in sweet potato pie, muffins or bread.

  • Notable Nutrients: vitamin A, vitamin C, manganese, copper, fiber, vitamin B6, potassium, iron

 

 Apples

Apples are a traditional fall favorite, and one of the healthiest, too. They're loaded with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, protect against breast and colon cancers, prevent kidney stones, and help to lower bad cholesterol while raising the good kind. Studies have also found that eating at least two apples a week reduces the risk of asthma and type 2 diabetes, and promotes lung health.

Apples are an easy snack to take with you on-the-go, or try them cut up with peanut butter, cheese or in salads, or in homemade apple sauce.

  • Notable Nutrients: fiber, vitamin C, vitamin K

 

 Pears

Pears contain antioxidants that help protect the body from free radical damage, help promote heart and colon health, and protect against macular degeneration. Interestingly, they're also thought of as a hypoallergenic fruit (one that's not likely to cause an allergic reaction) and are often recommended as the first fruit to give to infants.

Pears can, of course, be eaten as is, but they can also be poached or added to salads and oatmeal.

  • Notable Nutrients: fiber, vitamin C, copper


Important note: remember that everyone reacts differently to different foods; some of the above fruits and vegetables may not be right for your body. If you have any questions about what foods are right for you or are considering a change in diet, we always recommend that you consult a doctor before making any changes.

 

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