Continued From: 10 Beautiful Summer Produce & Recipes – 1
#6. Avocados
Since they are grown stateside in the summer months in Florida and California, buying them now is more eco-friendly than purchasing the imports from Mexico or Central or South America. Now one more reason for eating this heart-healthy fruit.
Nutritional information; 1 avocado: 324 calories, 29g fat, 17g carbohydrates, 13g fiber, 4g protein
Recipe: Mini Turkey-Avocado Wrap
Ingredients
1/4 ripe Hass avacado
1/2 teaspoon minced scallion
1/2 teaspoon fresh lemon juice
Salt and black pepper
1 8-inch multigrain wrap
1 slice smoked turkey
Directions
1. In a bowl, mash the avocado with the scallion and lemon juice.
2. Sprinkle with salt and pepper to taste.
3. Spread mixture on the wrap, top with the turkey, and fold like a burrito. (Can be refrigerated, well wrapped, for up to 1 day.)
#7. Cucumber
This edible beauty tool keeps skin looking radiant because it contains vitamin C and caffeic acid — both of which help soothe swelling and irritation. And cucumbers make any light summer dish a delightful relish, in a word, delish!
Nutritional information; 1 cucumber: 45 calories, 0g fat, 11g carbohydrates, 2g fiber, 2g protein
Recipe: Fish With Fresh Dill
Ingredients
2 6-oz white fish fillets, such as tilapia, halibut or flounder
1 tablespoon olive oil
1 teaspoon snipped fresh dill
1/2 teaspoon dried Lemon pepper
1 cucumber, peeled and thinly sliced
Reduced-fat plain yogurt
Directions
1. Preheat oven to 400°F.
2. Rub fillets with oil and season with lemon pepper to taste.
3. Cover each fillet with cucumber slices and sprinkle with dill.
4. Put the prepared fillets in heavy-duty foil; bake for 15 to 20 minutes, or until fish flakes easily with a fork.
5. Serve topped with a dab of plain yogurt.
#8. Cantaloupe
Did you know : 50% of your daily needs of vitamins A and C can be met with just one 1/2 cup of cantaloupe? Plus, cantaloupe yields the most beta-carotene in the entire melon family. But much like many munchables at the farmers’ market, when selecting cantaloupe make sure it doesn’t have cracks, dark spots, or bruises, which signal that the fruit has lost some of its nutrients.
Nutritional information; 1 cup: 54 calories, 0g fat, 14g carbohydrates, 1g fiber, 1g protein
Recipe: Spinach, Ham, & Cantaloupe Salad
Ingredients
1/2 of a small cantaloupe
1 cups torn fresh spinach
1 cup cubed cooked lean ham
1/2 cup pecan halves, toasted
1/2 of a medium red onion, thinly sliced
1/3 cup Orange-Poppy Seed Dressing
Directions
1. Use a melon baller to scoop out the cantaloupe pulp into balls.
2. In a large bowl toss together cantaloupe balls, spinach, ham, pecans, and red onion slices. Pour dressing over salad. Toss lightly to coat.
#9. Figs
This Mediterranean diet fixture contains soluble fiber which has been shown to lower levels of bad cholesterol. But they’re ultra-delicate, so avoid bruising them by handling the fruit as little as possible when choosing which figs to purchase. Instead, use smell as your guide or ask for a taste.
Nutritional information; 1 medium fig: 37 calories, 0g fat, 10g carbohydrates, 1g fiber, 0g protein
Recipe: Fresh Fig Salsa
To top fresh turkey breast or a summer turkey burger
Ingredients
2 1/2 cups fresh California figs, diced
1/2 cup yellow bell pepper, diced
1/4 cup finely minced red onion
1/4 cup dried cranberries (raisins can be substituted)
1 jalapeno, seeded and minced, or 2 teaspoon dried red chili flakes
2 tablespoon fresh lemon juice
2 tablespoon olive oil
1 tablespoon fined minced or grated fresh ginger
Directions
Combine salsa ingredients and chill for approximately two hours to meld flavors.
#10. Summer Squash
Squash your childhood memories of vegetables as boring, because the many shapes and sizes of this healthy winner will keep things interesting. Be it short, long, skinny, or bulbous, what’s catching your eye in any formation is a low-calorie treat that’s high in beta-carotene, fiber, potassium, magnesium, and other nutrients. Choose summer squash that has a glossy exterior and is firm to the touch and heavy for its size.
Nutritional information; 1 cup, sliced: 18 calories, 0g fat, 4g carbohydrates, 1g fiber, 1g protein
Recipe: Summer Salad with Herbs
Ingredients
1/4 cup olive oil or salad oil
3 tablespoons white wine vinegar
1 thinly sliced green onion (2 tablespoons)
2 tablespoons snipped fresh parsley
2 tablespoons mayonnaise or salad dressing
1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
1 tablespoon snipped fresh dill or 1/2 teaspoon dried dill
1 teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
1/4 teaspoon salt
1/8 teaspoon black pepper
1 clove garlic, minced
2 medium yellow summer squash and/or zucchini, cut into 1/4-inch slices (2 1/2 cups)
2 small tomatoes, cut into wedges
1 cup packaged sliced fresh mushrooms
Directions
1. For dressing, in a screw-top jar combine oil, vinegar, green onion, parsley, mayonnaise, basil, dill, oregano, salt, pepper, and garlic. Cover and shake well.
2. In a salad bowl combine squash slices, tomato wedges, and mushrooms. Drizzle dressing over squash mixture; toss to coat.
Who said, summer is all about boring green salads? It could also be about fun-filled nutritious salsa, along with grilled fish and much much more. So let sun shine through your kitchen and fill it with goodness of these fresh summer produce.
