LWN070821

6
WEEKLYNEWS.NET - 978-532-5880 JULY 8, 2021
Kristen Reed
Complete guide to summer produce
Summer has begun and a
rainbow of fresh summer produce
is ready to prepare and eat,
including a few of my favorites
like watermelon, strawberries,
cucumbers and peppers.
It’s prime season for simple,
delicious foods requiring minimal
to no prep, bursting with
flavor! Below is some of the best
summer produce you can find at
your local farmers market, plus
tips and delicious, easy recipes
for each. Happy Summer!
BLUEBERRIES
These plump little superfood
berries are packed full of antioxidants,
vitamins C and K, and
manganese. They help with cognitive
function and memory and
may help prevent heart problems,
too! Ever wonder what makes
blueberries blue? A phytochemical
called anthocyanin contained
in the skin which helps protect
from free radicals and UV light,
and attracts insects, too. Pretty
cool, right?
As with all berries, buy organic
if possible to avoid pesticides.
Blueberries are especially great
with lemon (juice and zest). I love
them in smoothies, baked goods
and salads!
Tip: To store, make sure berries
are completely dry. Store them on
a paper towel in a non-metal container
with small holes to allow
for ventilation. Freeze extras on
a single layer baking sheet then
store in a zip-top bag (great for
smoothie additions).
Try this recipe
Healthy Blueberry Cobbler:
4 cups fresh or frozen
blueberries
1 tbsp fresh lemon juice
1 tsp cinnamon
1/3 cup pure maple syrup
2 tsp vanilla
1 tbsp cornstarch
1 tbsp water
1 cup rolled oats + optional: an
additional few tbsps of chopped
nuts/seeds
3 tbs pure maple syrup
1 tsp cinnamon
3 tbsp melted butter or coconut
oil
1) Preheat oven to 350 degrees.
2) Grease an 8×8 baking dish.
3) Add the blueberries, cinnamon,
vanilla, syrup and lemon
juice to a mixing bowl. Stir.
4) Mix the cornstarch and
water in a small bowl. Add to the
mixing bowl and stir.
5) Transfer the blueberry mixture
to the bottom of the baking
dish.
6) Combine the oats, syrup,
cinnamon and melted butter in a
separate bowl.
7) Spread the crumble on top.
8) Bake for 25-30 min, until
the top of the crisp is crunchy and
golden brown.
TOMATOES
Tomatoes are available yearround
but extra-sweet and special
in the summer. Coming in
many shapes and sizes, summer’s
heirloom tomatoes are magical.
Cherry tomatoes are also great for
snacking and salads. Tomatoes
are brimming with antioxidant
vitamins A and C, plus folate, potassium,
lycopene, and fiber.
Tip: To safely slice cherry tomatoes,
place them on a deli
lid with another deli lid on top.
Holding the top lid down with
one hand, slice horizontally all the
way through to cut the tomatoes.
PEACHES
Fresh, juicy peaches are the
epitome of summer. They’re full
of fiber, antioxidants, vitamins
and minerals. New studies show
they also may help reduce allergies
with an antihistamine effect.
You can bake or grill pitted and
halved peaches for salad or dessert.
You can also find nectarines
this time of year!
Tip: Look for peaches that feel
heavy for their size and that give
just a bit when pushed. Avoid
fruits that have green near the
stem.
Try this recipe
Grilled Peaches:
1) Halve peaches and remove
pit.
2) Brush cut side with olive oil
and sprinkle with a little salt.
3) Grill over medium heat for
about 4 minutes on each side.
Optional: top with whipped coconut
cream (the hardened cream
from a can of coconut milk) or a
drizzle of honey and a sprinkle of
cinnamon. Enjoy!
CUCUMBERS
Cool, crisp cucumber is so
refreshing. They come in many
varieties with different skins, and
are vitamin-rich and very hydrating.
One of my favorite ways
to eat them is simply sliced with
sea salt and black pepper, the way
I’ve had them since elementary
school lunches!
Cucumber water is also a treat;
just soak cucumber and lemon
slices (and mint, too) in a pitcher
of water.
Tip: Store them in a plastic bag
in the warmest part of your fridge
for up to 10 days.
WATERMELON
On a hot summer day, there’s
nothing better than biting into
a cold slice of watermelon.
Watermelon contains more than
90 percent water, making it super
hydrating in the summer heat,
and is also filled with vitamins A
and C, potassium and lycopene.
Tip: When picking out the perfect
watermelon, it should feel
heavy, have no stem, be deep
green in color with a large and
creamy yellow area on the bottom
called the “field spot” (the darker
and larger this creamy spot is, the
riper the watermelon).
CORN
“Knee high by the fourth of
July!” It means if stalks of corn
don’t rise to your knees by the
time the fireworks go off, then
we know it’s going to be a late
season.
Such a simple summertime
staple — grilled corn on the
cob. Corn is best right when
it is picked from the stalk, so
it is to buy locally. Look for
tightly closed, fresh-looking
husks, fresh-looking tassels, and
fresh-cut stem ends. Buy organic
to avoid GMOs, but know that organic
corn is very likely to have
a worm or two, so simply pick it
out; the rest of the corn is safe to
eat.
Tip: To cut corn off the cob
more easily (and less messy),
anchor the cob on a center of a
bundt pan, then slice down. The
pan catches the kernels and keeps
the cob sturdy as you cut!
CHERRIES
This delicious mini stone fruit
comes in tart and sweet varieties.
Fresh cherries are great to snack
on fresh, right off the stem — or
you can roast them for salads,
desserts and drinks. Cherries are
packed with antioxidants, vitamin
C, fiber and potassium and
can help ease muscle soreness
(tart cherry juice is often used
by athletes). They also contain
melatonin which helps you sleep
better!
Tip: If you don’t have a cherry
pitter, you can use a clean, bent
paper clip to pit them, and it’s
helpful to do it inside a brown
paper bag laid on its side as the
splashes can stain.
PEPPERS
Did you know that all bell
peppers start out green and eventually
turn red, orange or yellow
on the vine? The longer a pepper
stays on the plant the sweeter it
is. They are delicious eaten raw
or cooked! And they contain potassium
and folate and are high in
vitamins A and C. In fact, one cup
of red pepper contains 167 percent
of the daily recommended
amount of vitamin C!
Tip: Cut the top and bottom of
the pepper off, and cut a slit down
the side. “Unroll” the pepper flat
and scrape the white ribs and
seeds off and slice easily into
strips or dice!
HERBS
Fresh herbs often make the
dish! They not only lend a
brighter, more robust flavor to
a dish, but they make it prettier,
too. Now is a great time to plant
your herb garden, even on your
counter. Herbs that are coming
into season now include basil,
cilantro, dill, green onions, lavender,
oregano, parsley, mint,
sorrel, rosemary and thyme.
FILE PHOTO | REBA M. SALDANHA
Vegetables are always welcome additions to summer menus.
Tip: Chop extra herbs, place in
ice cube trays with olive oil and
freeze. You can use a cube or two
for sautés, soups and all of your
cooking throughout the year.
Try this recipe
Mean Green Sauce
Fresh herbs: I love cilantro,
parsley and dill, but use whatever
you have
Garlic: 3-5 cloves
Onion: 3 green onions or ¼
onion
Creaminess: 1/3 c tahini or 2
tbsps avocado oil mayo
Acid: juice of 1 lemon or 1/3 c
apple cider vinegar
¼ c extra virgin olive oil
1 tsp sea salt
(optional: any other spices or
seasonings such as crushed red
pepper flakes)
Blend all together and enjoy on
salads, veggies, fish, chicken or
anything!
ZUCCHINI
Zucchini and summer squash
are delicious on their own, raw or
cooked, but also can absorb and
take on the flavors of your dish,
making them very versatile. They
are one of the easiest vegetables
to grow in your garden, so if you
haven’t already, give them a try to
have plenty around at all times!
Zucchini is high in several
antioxidants, vitamins A and C,
fiber, potassium, lutein and carotenoids
(help with heart function).
Try them spiralized or
shaved with a veggie peeler for a
fun and healthy base for protein
or side dish in place of pasta, or
slice them in place of traditional
lasagna noodles.
Tip: You can cook the yellow
zucchini blossoms, too, which are
best eaten right after picking!
Try this recipe
Zucchini Mini Pizzas
2 large zucchini, sliced in 1/4”
thick rounds
1/2 cup pizza, marinara, or tomato
sauce
1 teaspoon oregano
2 cups mozzarella cheese
1/4 cup parmesan cheese
pizza toppings
1) Preheat oven to 450°F. Line
a baking pan with foil or use a silicon
mat.
2) Arrange zucchini on pan.
3) Top zucchini slices with
pizza sauce, oregano, cheese and
your favorite pizza toppings.
4) Bake 4-5 min or until zucchini
is tender (you don’t want it
too soft). Broil 4-5 min or until
cheese is bubbly. Enjoy!
Lynnfield resident Kristen
Reed, RN, BSN, BA, HN-
BC, is a multiple award-winning,
board-certified Holistic
Registered Nurse and National
Certified Holistic Health Coach.
She is the founder and CEO at
Nursing Your Way to Wellness,
LLC.