Summer Seasonal Produce

Texas produce takes center stage during the summer months as there are so many different types of crops being ready-to-pick! Fruits such as strawberries, blueberries, raspberries, cherries, and most melons are all in season. Vegetables like zucchini, squash, corn, and tomatoes are also at their peak. There is no shortage of ways to use these items and we love this for us. Be it sweet or savory, breakfast to dinner getting in more produce is the goal. Ideally we suggest getting 5-9 servings and are fully aware this is a big ask for the traditional western diet. So let’s talk about a few ways to include a few of these in your day!

Cherries

1 cup of cherries boasts a nutrient profile of 90 calories, 22g of carbohydrates, 3g of fiber, 2g of protein, and 15% of your daily value (DV) of calcium. Studies span the board for the benefits of cherries' anti-inflammatory properties due to their polyphenols and vitamin c content. Some other things these nutrients do outside of protecting against inflammation are protecting against cardiovascular disease (CVD), heart disease, diabetes, lowering blood pressure, cancer, and obesity. Here are a few recipe ideas:

Whipped Cottage Cheese With Balsamic Cherries

Chocolate Covered Cherries

Stuffed Cherry Rosemary Pork Tenderloin

Melons

Coming in at a whopping 64 calories per cup, 16 grams of carbohydrate, 1.4 grams of fiber and about 90% water using this local and seasonal fruit brings a powerful bang for your buck when creating meals and snacks. May help reduce blood pressure with it’s high potassium and low sodium content. Here are a couple recipe ideas:

Melon Mint Spritzer

Melon Pico

Zucchini

Per one cup cooked zucchini has roughly 17 calories, 3 grams of carbohydrates, 1 gram of fiber, 1 gram of protein and 40% of your vitamin A intake. This veg is unique in that it offers both types of fiber, soluble and insoluble which can contribute to aid in keeping you regular. It is often used to replace higher carbohydrate items like pasta which can aid in helping manage blood sugar spikes. Be sure to eat your carbs though since they are the preferred source of energy used in the body! Here are a few recipe ideas:

Mexican Spiced Zucchini

Chicken Zucchini Enchiladas

Grilled Pork Cherry Zucchini Salad

Tomatoes

In a small raw tomato (about 100 grams) it has 18 calories, 1 gram of protein, 4 grams of carbohydrate, 1 gram of fiber and is 95% water! Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Be it fresh (which taste so delicious right now), frozen, or canned tomatoes are extremely valuable dietary adds. Here are a few recipe ideas:

Mediterranean Pita Chicken Nachos

BLT Pasta Salad

Low Cook Orzo Pasta Salad