June 2021 Nutrition Blog
Time is Ripe
By - Ellen Levine, MS, RDN, EP
June is National Fresh Fruits and Vegetables Month and now is the time to stock up and enjoy the abundance of the season! There is a plethora of antioxidant-rich, anti-inflammatory options to add to your typical summer menus. Some fruits and vegetables are great all summer, others have their own “mini seasons” within the season.
Right now, pineapple season is wrapping up and golden kiwis s are in full swing and will remain in season through the fall. Summer squashes, such as yellow squash and zucchini, tomatoes and eggplant are good now and will only get better as we move through the summer. Cherries and berries are appearing more on the shelves, but they will be best in July and August. Peaches, nectarines, corn and string beans are usually best July 4 through Labor Day. Although they are not local to the Northeast
mangoes and avocados are also worth having this time of year. This list only scratches the surface, but you get the point.
Now, what do you do with all these gems? Since we often eat lighter in the summer any of these fruits and vegetables will nicely complement a grilled piece of wild caught fish or steamed shellfish. They are also a nice addition to a plant-based protein bowl, dried chickpeas, quinoa, walnuts, berries with cherries and a creamy goat cheese. Grilled corn and zucchini, chop up a tomato and make a delicious summer succotash! Layer grilled eggplant and a slice grilled beef steak tomato with a piece of fresh mozzarella and basil for a beautiful appetizer or a fresh spin on eggplant parmesan. If you’ve never tried “zoodles” or zucchini noodles now is the time, they are a more nutritious version of pasta and you can simply substitute them in any of your pasta dishes. Zoodle’s are also a fun and simple way for kids to get in more vegetables. Take advantage of the deep discounts that you can get on berries and cherries and extend their season by freezing them. For berries, just wash, dry and freeze (for strawberries also cut the leaves off) and cherries wash, dry and pit them, then freeze. You will be surprised how much more delicious these are than buying bag frozen fruit.
The time is right! Get out to the farm, farmers market or supermarket and celebrate the sweetness of summer while supporting your health and your goals!