Seasonality Table

Summer

Eating seasonal means consuming fresh produce that is grown at the same time of the year that you buy, cook and eat them.

Not only it’s the easiest way to make sure that your fruit and veggies taste great but it’s also very environmentally and wallet friendly.

By keeping an eye on the seasonality table you get to experience a wide variety of flavours which changes from season to season as you incorporate new ingredients to your diet which makes cooking at home a fun, rejuvenating experience.

Let’s talk about summer produce!

Tomatoes

Tomatoes

Tomatoes grow from May to August enriching our meals with lycopene and their vibrant fiery red colour!

They are also a great source of vitamin C, potassium, folate, and vitamin K.

Fun fact: Botanically they are categorized as fruit, but they generally eaten and prepared like a vegetable.

A good source of fibre, tomatoes provide about 1.5 grams per average-sized tomato, they are low in carbs and rich in water content. They are great for heart health, they have been linked to reducing risk of many cancers and they are beneficial to your skin health as well.

TIP: They more red your tomatoes, the more lycopene you get. If you happen to have less ripe, green tomatoes, just speed up the ripening process by warping them in a newspaper sheet at room temperature!

One of our favourite recipes for summer is the refreshing Tomato Parfait!

Tomato Parfait

Zucchinis

Zucchini

Our favourite summery squash! So versatile and easy to add to almost every recipe, zucchinis are high in fibre and water while they are fat-free and diet friendly.

Botanically speaking, just like tomatoes, zucchinis are fruit, but they are culinary treated as vegetables.

They are rich in vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. They are known to lower blood sugar levels, help improving digestion and promote a healthy circulation as well as a good heart health.

Due to their antioxidants and phytonutrients, including vitamin C, beta-carotene, manganese, zeaxanthin, and lutein they are great for eyesight as well, so keep your eyes open for zucchinis, next time you are shopping for groceries.

How about some Zucchini Lasagna for lunch?

Zucchini Lasagna

Eggplants

Eggplant

Nutrient packed and delicious, eggplants are a late summer vegetable and a Mediterranean favourite.

The anthocyanins in eggplant as well as their fibre, potassium, vitamin C, vitamin B6, and phytonutrient content may protect heart health and lower blood pressure and cholesterol.

They are also really good for your liver as their anti-oxidants help protecting it from certain toxins. One cup of cooked eggplant (about 100 grams) has only 35 calories which makes them the perfect healthy filler for many recipes!

TIP: If you come across a batch of bitter eggplants, fix the problem by slicing the eggplant, salting it heavily and letting it soak the salt for 30 minutes. Rinse and proceed with the recipe.

Feeling adventurous? Try out Eggplant Pizza recipe!

Eggplant Pizza

Peppers

Pepper

Their peak season runs from July through September even though they are staples in our menus year round.

They are a great source of vitamin B6 and folate which are strong allies against anaemia while their crunchy texture and sweet palate make them incredibly popular and satisfying.

Raw or cooked, they add a little something to our dishes while providing us with substantial amounts of vitamins A and C.

Fun fact: Red bell peppers are actually green bell peppers that have been allowed to ripen more on the vine and they tend to have a sweeter flavour. Red peppers contain 1.5 times more vitamin C, 8 times more vitamin A and 11 times more beta carotene than green bell peppers. But don’t make us choose, we love them all!

Especially in our Guacamole Peppers recipe which has become an instant hit!

Paprika

Are you inspired to get in the kitchen and whip up something seasonally cool?

We’ll see you at Nutrient!

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