Summer’s bounty is here! Many colorful and fresh summer vegetables are available at farmer’s markets, grocery stores, and backyard gardens. Sunshiny golden corn on a cob, deep purple eggplants, red beets, and peppers of all colors are just a few examples. There are also tomatoes, green beans, cucumbers, and many other vegetables. They can be placed on top of your summer feast with little preparation.

“Vegetables in our diet provide many benefits. They are also good for your health. If you make a meal around them, you can improve and maximize your overall health,” Liz Moore, a Harvard-affiliated registered dietitian at Beth Israel Deaconess Medical Center, says.

Healthy vegetables should be at the center of your plate.

The “veg-centric” movement teaches how to make vegetables stand out in a meal. This trend allows vegetables to have bold flavors through grilling, layering, and caramelizing them. These steps can be done with a stovetop skillet or backyard grill.

Summer vegetable meals offer many essential health benefits. Moore states that vegetables such as eggplants and beets are high in fiber. A high-fiber diet can lower cholesterol, improve digestion, and help maintain stable blood sugar levels. Vegetables are low in calories, high in volume, and can help you lose weight.

Summer vegetables contain many essential vitamins, minerals, and phytochemicals, including flavonoids. “For instance, cooked tomatoes are high in carotenoids, which can be associated with inhibiting cancer growth and improving the immune system. Moore also says that beets are an excellent source of folate and potassium.

Three simple summer vegetable recipes

What should I do with all the harvest? Moore suggests that you keep it simple and make a meal with vegetables, whole grains, legumes (beans or leeks), or a combination of both. These three meals will satisfy the cravings.

Grilled eggplant steak served with cucumber, tomato, and onion.

  1. Cut eggplant into three equal-length slices (root to stem). Drizzle olive oil and some black pepper on each side. Grill both sides until tender.
  2. Slice two tomatoes, one cucumber, and half of the red onion. Mix in a can of chickpeas that have been rinsed and drained. Mix in olive oil, red wine vinegar, and oregano.
  3. Serve the salad on top of the eggplant steak. Sprinkle with feta cheese if desired.

Veggie pita with gazpacho

  1. Blend a few tomatoes, cucumber, and half-red onion in a blender. Blend until smooth or coarser as desired. Blend for another few seconds. Allow chilling for 30 minutes.
  2. Spread a tablespoon of hummus on a whole-wheat pita. Slices of zucchini or carrots can be added, along with some arugula and salad greens.
  3. Half a cup of gazpacho can be served with the pita.
  4. Quinoa-stuffed red bell peppers
  5. It is based upon a recipe in the CardioVascular Institute’s Hungry Heart Cookbook from Liz Moore, RD LDN.
    1. Take the peppers and cut them in half.
    2. Cooked quinoa, diced tomatoes, and corn off the cob can be combined (or you can grill the corn first to remove the kernels). You can also add low-fat grated cheddar cheese, can (rinsed), black beans, one egg, and some spices such as cumin, chili powder, and salt.
    3. The mixture can be used to stuff the peppers. After that, cook them in a grilling pan for 30 minutes. They can also be baked in an oven at 350°F on a baking sheet or in a pan. Check them after 30 minutes to ensure they are cooked.
  6. You might also like these other ideas.
    • Grilled veggie kebabs made with chunks of zucchini, cherry tomatoes, mushrooms, and eggplant. Add a little goat cheese to the top and serve on lettuce.
    • Whole-wheat pasta made with sauteed vegetables and whole-wheat pasta.
    • Salad with raw green beans, green leaf lettuce, cherry tomatoes, Kalamata olives or black olives, and half of the hard-boiled eggs. Add a dressing that you like.
  1. Depending on your budget, taste preferences, and how much time you have to cook, you can choose which combinations of summer vegetables. A salad is the best option if you are in a rush. You can grill or sautee vegetables if you have more time.
  2. Be open to the inspiration you find at the market. Focus on obtaining a wide variety of vegetables. Moore states that you will eat more nutrients with colors on the plate. Try something new. Try new vegetables or cooking methods. It’s an excellent summer adventure.

 

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