Summer’s Bounty
Seasonal Fruits & Vegetables
The Centers for Disease Control (CDC) 2013 State Indicator Report on Fruits and Vegetables states that the average
adult in the United States consumes 1.1 servings of fruit and 1.6 servings of vegetable per day. The percent of adults
who report that they consume less than one serving of fruit per day comprises 37.7% and those that consume less
than one serving of vegetable per day is 22.6%. These are unimpressive numbers given that five servings of
vegetables and fruits per day are considered the minimum recommended intake by many health organizations and
professionals. Fruit and vegetable consumption generally equates to improved health and less obesity. To determine
your optimal intake, enter your age, gender and activity level into CDC’s Fruit & Vegetable Calculator
(http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html).
Sorting through Seasonal
Seasonal options vary across the globe and from region to region; hence, if the area you live offers interesting local
alternatives to the chart below take advantage of your backyard bounty. The list below represents an array of produce
that often makes its debut during the summer months.
Vegetables
Cucumber
Okra
Summer Eggplant
Onion
Produce Garlic
Summer squash
Green bean Tomatoes
Herbs
Fruits
Berries
Figs
Melons
Nectarine
Peach
Plum
Shopper’s Guide to Pesticide in Produce 2014
This spring the Environmental Working Group (EWG) released the 2014 version of the Shopper’s Guide to Pesticide in
Produce which aims to help consumers make choices that minimize exposure to pesticide residues. Pesticides have been
linked to cancer, hormone disruption, abnormal brain and nervous system function among other health issues. If you can
afford and locate organic sources of the Dirty Dozen Plus listed below, it will help you minimize your exposure and hence,
risk, to these health concerns.
2014 Shopper’s Guide to Pesticide in Produce
Dirty Dozen Plus
Clean Fifteen
Apples
Avocados
Strawberries
Corn
Grapes
Pineapple
Celery
Cabbage
Peaches
Frozen sweet peas
Spinach
Onions
Sweet bell peppers
Asparagus
Imported nectarines
Mangoes
Cucumbers
Papaya
Cherry tomatoes
Kiwi
Potatoes
Eggplant
Imported snap peas
Grapefruit
Leafy greens – kale, collard Cantaloupe
Hot peppers
Cauliflower
Sweet potatoes
Fresh Ideas with Summer Produce
Berries
• Buy fresh and freeze into individual freezer bags for easy add-ins and add-ons to steel cut oatmeal and yogurt
parfaits all year long.
• Serve over cooked whole grains sprinkled with cinnamon, nuts and dried fruit.
• Dehydrate for a great snack.
Cucumber
• Chop cucumbers and combine with red onion, tomato and feta cheese; drizzle with red wine vinegar and olive oil.
Let flavors combine for approximately 30 minutes before serving.
• Slice and eat with a dip made with 4 parts non-fat or low-fat Greek yogurt to part pesto
Eggplant
• Skip the pasta and make eggplant rollatini by rolling a ricotta cheese and herb mixture into pre-baked eggplant slices;
top with marinara sauce and bake.
• Cut into thick slices or cubes which can be skewered, drizzle with olive oil and balsamic vinegar and grill.
Figs
•
•
Cut figs in half and place on baking sheet, drizzle with honey and broil; serve with a dollop of mascarpone, crème
fraiche or ice-cream.
Make a fig coulis in a blender or food processor by combining figs with a splash of balsamic vinegar, olive oil and
fresh ground black pepper and salt to taste; heat gently and serve with pork tenderloin or skinless poultry.
Garlic
• Puree garlic with rinsed and drained canned white beans, onion and a splash of lemon juice; use for crudité dip,
bruschetta topping or sandwich spread.
Onion
• Chop a large quantity of fresh onions, sauté and simmer with olive oil and a hint of sugar to make a batch of
caramelized onions which you can refrigerate and use on demand; a great addition to homemade pizza with chevre.
Peach
• Make a tropical smoothie by blending peaches, mango, pineapple with apple juice and low-fat Greek vanilla yogurt.
Summer squash
• Shred summer squash in a food processor; combine with shredded potatoes, eggs, bread crumbs and herbs; form
into patties and pan-fry with a small amount of canola oil.
Tomato
• Dice fresh tomatoes and simmer over low heat with olive oil, parmesan cheese, dried basil and oregano for a chunky
pasta or bruschetta topper.
Search the internet, food preservation books and blogs for interesting ideas for preserving your fresh food finds for all year
eating pleasure…it will bring you back to the flavors and memories of summer and be a welcome addition to your dinner table
during times where there are limited local produce options.
For more information contact us at [email protected]