Let’s just start by saying that in summer, just about ALL fruits and vegetables are at their peak. With all the rain we had in California last winter, the quality of the local produce is more spectacular than usual. The summer months are the best time of year for enjoying produce prepared in the simplest methods.
These fruits and vegetables are not only refreshing and delicious during hot summer days but also often have high water content, which can help keep you hydrated. Remember to choose fresh, locally sourced produce whenever possible for the best flavor and nutritional value.
Chutney is a sweet-spicy condiment associated with Indian cuisine. It can be chunky or smooth, mild or hot. Chutney can be served with meat, chicken, kebabs or to give a new twist to grilled burgers.
This tomato-apricot version is full of nutrition from the cooked tomatoes. Cooking brings out more lycopene for optimal nutrition. Research indicates lycopene reduces the risk of cancer, improves heart health, and enhances neurological function. Interestingly, cooking carrots (which are already full of vitamins and other nutrients) releases carotenoids that convert into vitamin A, which helps restore and regenerate damaged collagen. Apricots contain high amounts of vitamin A for healthy eyes and skin and vitamin C, which helps support immunity as well as dietary fiber and potassium.
¾ lb. fresh apricots
¾ lb. fresh tomatoes
½ lb. fresh carrots
½ cup white vinegar
⅔ cup apricot juice or nectar
1 tsp. ground ginger
1 tsp. ground cardamom
½ tsp. ground turmeric
¼ tsp. ground cayenne pepper
1 cup fine sugar
Salt and white pepper to taste
Fresh sweet cherries are really the taste of summer. As an added bonus, they are a certified superfood. The flavonoids in cherries help fight inflammation and free radicals that cause cell damage, which can contribute to chronic diseases like cancer, diabetes, and heart disease. They promote better sleep due to their melatonin content. Their anti-inflammatory properties can ease sore muscles and arthritis, all with just 75 calories per cup.
This delicate, crisp dessert or snack is quick to make and shows off the juicy cherries perfectly.
2 Tbs. plus 2 tsp. sugar
¼ tsp. ground cinnamon
6 sheets phyllo dough, trimmed to 11 x 16 inches
¼ cup extra-virgin olive oil
1 lb. (about 3 ½ cups) sweet cherries, pitted
Watermelon is another one of those foods that typifies summer. Though classic, tomato-based gazpacho is always a summer favorite, the addition of watermelon gives the soup a subtle sweetness. The juicy, bright fruits and veggies in this no-cook soup makes it unique and refreshing.
There’s evidence that regularly eating watermelon may help promote
good health by reducing your risk of chronic diseases such as diabetes, obesity, cardiovascular disease, and cancer. This can be attributed to its antioxidants, which help protect the body from stress and prevent or slow cell damage.
1 medium English cucumber, peeled and seeded
½ red bell pepper, finely chopped
2 cups of tomatoes, cored and roughly chopped
2 cups roughly chopped seedless watermelon
¼ cup extra-virgin olive oil, plus more for drizzling
1 Tbs. plus 1 tsp. sherry vinegar
1 Tbs. honey
1-to-2 Tbs. fresh jalapeño pepper, seeded and chopped
3 Tbs. finely chopped shallot, divided
Freshly ground black pepper
Sliced basil, cilantro leaves
Did you know that eggplant is a berry? Yes, it’s a fruit that grows on a short bush with big leaves. The berries hide beneath those leaves, hence the term “nightshade.” Tomatoes are members of the nightshade family and are also botanically berries, as are avocados. Go figure!
Eggplants are high-fiber, low-calorie, and rich in nutrients. Its many health benefits include reducing the risk of heart disease, helping with blood sugar control, and maintaining a healthy weight.
Eggplant’s peak season runs from summer to early fall. There are several varieties like big globe eggplants, long and skinny Japanese eggplants, and fairy tale eggplants, which have beautiful striped skin. They all have a mild flavor and soak up whatever they’re cooked with, whether that’s spices like cumin, marinara sauce, or simply olive oil.
And who doesn’t love avocados? The buttery fruit is loaded with healthy, non-saturated fats and vitamin E that help keep your skin smooth and your nerves firing on all cylinders.
8 Tbs. extra virgin olive oil, divided
1 medium shallot, chopped, divided
3 Tbs. buttermilk, plain yogurt, or crème fraiche
2 Tbs. white wine vinegar
1 tsp. Dijon mustard
1 tsp. honey
Freshly ground black pepper
4 Tbs. finely chopped chives, divided
12 oz. Japanese eggplant (about 2 medium), halved lengthwise, sliced crosswise on a diagonal ¼ inch thick
2 Persian cucumbers, halved lengthwise, thinly sliced crosswise on a diagonal
¼ cup Italian (flat) parsley leaves with tender stems
¼ cup fresh mint leaves, torn
Zest from 1 lemon or lime, divided
2 Tbs. fresh lemon or lime juice
1 avocado, cut into ½-inch pieces