Midsummer is a great time for fresh produce, and farmer’s markets are overflowing with the bounty of sweet fruits and local veggie favorites alike. North CarolinaÕs gentle climate supports three seasons of food productivity, so thereÕs always a new option coming out. While this is a huge positive, it can be hard to keep track of what’s flourishing when. Not to worry! Here is a list of the seasonal foods you should be buying right now:
Vegetables:
Butterbeans Ð also known as Lima beans, these powerful legumes pack vitamins C, B3, B5, folate, copper, potassium, zinc, manganese and fiber into every sleek green shell.
SEE ALSO: Incredible Summer Smoothie Recipes: Turn An Abundance Of Wilmington Produce Into Satisfying Smoothies!
Cabbages Ð Red cabbage offsets the greens that are in most salads. Napa and Bok Choy have different shapes and textures. Brussels sprouts are cute little mini cabbages all on their own. Whatever the species, each cabbage leaf contributes great Vitamin C nutritional value as well as fun crunch to slaws, wraps and salads.
Collard Greens Ð Adding Vitamins A and C, calcium and folate, these greens look beautiful and taste great in sandwiches, salads or just sauteed with a little garlic and oil.
Okra Ð Can be fried, pickled or grilled so it can compliment almost every meal. This versatile vegetable goes well in creoles, casseroles, or just fried and served with a dip; it’s also a source of Vitamin C, magnesium, folate and fiber,.
Peppers – Another great Vitamin A and C option, green, red, orange and yellow peppers add flavor and color to every dish. Stuffed with seasoned meats and rice, theyÕre also delightful serving dishes that are eaten instead of washed. Adventurous diners will seek out hot peppers, ranging from a mild sting to a ÓHoly COWÓ flame.
Squash + Zucchini Ð The squash family offers so many fun and tasty varieties that can be cooked in so many ways. Summer squashes provide good doses of zinc and manganese; grilled with a little oil, they are meaty versions of a vegetable.
Tomatoes Ð the foundation of so many great dishes, seasonal tomatoes bring a bold flavor that dwarfs canned versions. In salads, sauces, sandwiches, a fresh tomato brings a sweet counterbalance to other ingredients.
Fruits:
Blueberries Ð For some experts, these are considered one of the world’s healthiest fruit, second only to strawberries. Packed with an 5 extremely high level of antioxidants, as well as Vitamins C and K, they can be eaten raw off the bush, or cooked into both savory and sweet dishes.
Melons – Sweet and juicy, the tang of fresh melon is a hallmark of a great summer. Straight up, chopped into salads or blended into smoothies, these summer fruits bring an excellent supply of Vitamins A and C in every bite.
Stone Fruits Ð Peaches and plums are the juiciest options of the season. Biting into a fresh peach bathes both your mouth and your chin with syrup. Grilling these fruits seals their flavor into a delightful savoy-sweet addition to the barbecue menu. High Vitamins A and C and potassium content make these fruits nutritionally valuable, too.
Extras:
Other freshly harvested recipe ingredients are available too, bringing additional minerals and antioxidant capacity to the table.
Herbs Ð Cilantro and mint are foundational flavors in far-east recipes. Mint comes in a variety of flavors for unique twists in favorite recipes. Basil (also in many varieties) and oregano bring Italy home. Garlic, parsley, dill, rosemary, thyme and many other fresh botanical herbs are available to add distinctive and fresh flavors to every meal.
Nuts – Peanuts, walnuts and almonds provide great sources of minerals, and add a fun crunch to every dish. They also make great, low-calorie snacks and are easy to tote to the beach or park.
This summer, add some or all of these delicious fresh fruits and vegetables to your summer menu planning. Your family and friends will enjoy the fresh seasonal flavors, and you’ll enjoy knowing that you’re putting a healthy variety of vitamins and minerals in every bite.
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