Many Reasons to Enjoy the Season
Fruits and vegetables are an essential part of a healthy diet – no matter what form they are consumed. Different versions of produce, including frozen, canned, dried and fresh, help ensure nutritional adequacy and provide convenience year-round. But eating locally grown, fresh produce in season offers additional benefits, including increased nutrition, less environmental impact and better taste. In this article, originally published in the August 2020 edition of Atlanta Track Club’s member magazine, Wingfoot (page 22-23) I explore the wide variety of seasonal fruits and vegetables available in Georgia during the summer months, highlight their nutritional benefits, and share ideas for preparing and enjoying them.
Summer Squash and Zucchini:
Why? Both summer squash and zucchini are high in vitamin C, an antioxidant that supports the immune system, enhances the absorption of plant-based iron, and is involved in collagen synthesis needed for healthy skin, hair and nails. They also provide dietary fiber, which helps regulate cholesterol and blood sugar levels, promotes bowel regularity, and keeps us feeling full. Additionally, both are good sources of potassium, a key electrolyte essential for heart and muscle contraction that is lost in sweat, and which runners must replenish, especially during the hot summer months.
How? Slice length-wise and grill with a little olive oil, salt and pepper. Cut into strips and enjoy raw with your favorite dip. Make “boats” and roast in the oven with ground turkey, tomato sauce and mozzarella cheese. Spiralize and enjoy as “zoodles” with your favorite marinara or pesto sauce in place of, or in addition to, traditional pasta.
Tomatoes:
Why? Tomatoes owe their bright red color to lycopene, a powerful carotenoid antioxidant that is associated with reduced risk for prostate and other cancers, as well as cardiovascular health.
How? Slice thick and enjoy on your sandwiches and burgers. Dice and combine with onions to make your own salsa. Layer with slices of fresh mozzarella cheese, basil and balsamic reduction for a flavorful summer salad – or pair mozzarella balls with cherry tomatoes on toothpicks or skewers for a finger-friendly appetizer.
Cucumbers:
Why? Due to the high water content, cucumbers fill you up with very few calories and are great way to add to your daily hydration, which is especially important when running in the summer heat. They also contain fiber and potassium.
How? Slice (optionally leave peel on for extra fiber) and enjoy raw as a vehicle for your favorite dip. Chop and combine with tomatoes, red onions, feta cheese and olives for a nutrient-rich, Greek-style salad. Dice and combine with plain Greek yogurt, garlic, and fresh herbs for a flavorful tzatziki dip or sauce. Make your own pickles by storing in brine for a salty and hydrating post-run (or anytime!) snack.
Bell Peppers:
Why? Red, orange and yellow bell peppers are all excellent sources of vitamins C and A, both of which are antioxidants with a range of health benefits, including supporting a strong immune system. The plant form of vitamin A, beta-carotene, is also associated with good vision and preventing eye-related diseases.
How? Make stuffed peppers by cutting in half, filling with lean ground beef or turkey, farro or your favorite grain, and cheese, and then baking in the oven. Enjoy on the grill by simply brushing with olive oil and a touch of salt and pepper. Dice and use to add nutrients, flavor and texture to a variety of recipes, from omelets to meatballs. Or just slice thin and enjoy raw.
Asparagus:
Why? Like other green veggies, asparagus is high in vitamin K, an important nutrient for blood clotting, folate, an antioxidant with key roles in cell growth, and plant-based iron, which transports oxygen during aerobic exercise, such as running. It also contains prebiotics, which promote gastrointestinal health by fueling the growth of beneficial gut bacteria known as probiotics.
How? Roasted – asparagus is the perfect veggie complement to the protein and potatoes in your “one sheet pan” meals made in the oven. It is also great and easily made on the grill, with a little olive oil, salt and pepper. Cut into small pieces and sauté with other veggies and your favorite marinade on the stove top. Dice and pair with tomatoes and cheese in an omelet or quiche.
Corn:
Why? Corn gets a bad rap, but it’s an excellent source of complex carbs, essential fuel for runners and other endurance athletes. It also contains dietary fiber, plant protein, and a variety of vitamins and minerals that are involved in energy production, blood pressure regulation, cell growth, bone health and more.
How? Enjoy on the cob, steamed with a touch of butter, salt and pepper, or even plain (when in season, sweet corn is delicious all on its own!) Corn on the cob is also great on the grill. Shave and use the kernels in a summer salad, combined with black beans and diced tomatoes.
Arugula:
Why? Similar to better known leafy greens such as spinach, arugula is high in antioxidant vitamins C and A, dietary fiber, vitamin K, folate, and magnesium, which offers mood and cardiovascular benefits.
How? This spicy green is a perfect way to add volume, nutrition and texture to wraps and sandwiches. As a base for salads, it pairs well with tomatoes, parmesan, and balsamic, as well as seasonal fruit such as peaches and blueberries. Try it wilted on top of eggs with avocado and toast for a flavorful, colorful nutrient boost.
Edamame (Soybeans):
Why? Soybeans are an excellent source of heart healthy, plant-based protein, dietary fiber and compounds called isoflavones, which are associated with reducing cancer risk.
How? Steam in pods and top with sea salt, as you would get in a Japanese restaurant. Remove from pods and combine with corn kernels, diced bell peppers and a lemon vinaigrette for a colorful, seasonal side dish. Blend with olive oil and garlic in a food processor to make your own edamame hummus. Toss with olive oil, salt and pepper and roast on a sheet pan in the oven for a crunchy, protein and fiber-rich snack or salad topper.
Watermelon and Cantaloupe:
Why? These popular summer fruits are excellent sources of potassium, plus vitamins C and A. Due to their high water content, both watermelon and cantaloupe can help you meet your nutrition and hydration needs.
How? Slice into triangles and enjoy as a refreshing pre or post-run treat. Cut into cubes and combine with other seasonal produce for a colorful fruit salad. Pair cubes with cottage cheese or Greek yogurt plus a sprinkle of nuts for a balanced, satisfying snack or breakfast. Serve slices along with traditional desserts at your summer parties.
Peaches and Nectarines:
Why? In addition to being naturally sweet and refreshing, these Georgia favorites pack a powerful punch of antioxidant vitamins A and C, dietary fiber, and potassium.
How? Enjoy whole for a naturally sweet and refreshing snack. Bake into a dessert. Add to arugula or other salad greens. Try grilled with a little olive oil for a change of pace. Blend into a smoothie or chop into yogurt for breakfast.
Cherries:
Why? While all fruit offers a host of nutrients that help runners and other athletes thrive, cherries may be particularly beneficial due to their anti-inflammatory compounds, which research suggests can reduce exercise soreness and improve recovery.
How? Wash and enjoy raw as a snack. Blend into smoothies. Chop and combine with plain or vanilla Greek yogurt. Bake into dessert.
Berries, such as blueberries, strawberries, blackberries and raspberries:
Why? Berries, especially blueberries, are considered among the most nutritious fruits available. In addition to dietary fiber and host of vitamins and minerals, they are high in a class of antioxidants called anthocyanins, which help reduce oxidative damage, promoting recovery, decreasing cancer risk and optimizing health.
How? Enjoy for breakfast with Greek yogurt, mixed into cottage cheese or on top of oatmeal. Blend into a smoothie with your favorite protein powder and leafy greens. Pair with angel food cake and whipped cream for a seasonal dessert. Add to a spinach or arugula salad for a naturally sweet boost of flavor and nutrients.
Herbs and Aromatics:
In addition to vegetables and fruit, many herbs and aromatics come into season during the summer months. While dried herbs and spices are a convenient way to boost the taste of meals year-round, using the fresh versions – such as basil, mint, thyme and oregano – elevate your dishes and make healthy eating more enjoyable. Similar to herbs, aromatics such as shallots, garlic, onions and chives, add flavor and depth to recipes, allowing you create delicious meals while using less salt and/or fat in the cooking process. Due to their plant compounds, aromatics also offer unique health benefits such as lowering cancer risk, decreasing inflammation, supporting a strong immune system and prebiotics for gut health.
Ready to Start Eating Seasonally this Summer?
While incorporating different forms of produce offers convenience and ensures nutritional adequacy, taking advantage of seasonal produce benefits your health, your taste buds and the environment – plus it’s a great way to support Georgia farms. Check out a farmer’s market in your neighborhood or order produce online directly from a local farm, which can often be delivered to your door or arranged for pick-up at a local market. Many farmers markets not only accept EBT payments, but through a program called Wholesome Wave, allow SNAP recipients to double their dollars, increasing access to fresh, seasonal produce for everyone and supporting Georgia farmers - a win-win!
