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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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July 08, 2008

Top 10 Summer Vegetables

By Worker Bee
36 Comments

While the wild world of global trading means that we now have access to many fruits and vegetables year round, somehow fruits and vegetables just taste better when you purchase them in season and literally days after its been picked!

The following is a list of vegetables (and a couple fruits that couldn’t be missed!) that will be hot this summer season:

1. Arugula

Arugula

A fixture of many-a-bistro salad, arugula is an excellent source of folate and vitamin C as well as a good source of calcium. Although arugula is typically mildly flavored, larger leaf varieties can have a more peppery, almost hot taste than the smaller, softer leaf variety, so choose your arugula accordingly! Arugula is typically best served in a salad with olives, hard-boiled eggs, onions and salty cheeses and is most flavorful when paired with lemon juice or vinaigrettes with a strong acid content, such as aged red wine.

2. Avocados

Avocado

Although available year round, California’s Hass avocados are at their peak in the summer months! Touted most frequently for their high quantity of good fat (or oleic, mononunsaturated and therefore heart-healthy fat), avocados are also an excellent source of potassium, folate and vitamins C and B6, and are considered a good source of thiamin, riboflavin, niacin and magnesium. In addition, avocados also contain a compound that helps with the absorption of healthy carotenoids from vegetables, making them a welcome addition to a seasonal chopped salad (or when combined with store-bought salsa for a quickie guacamole) To pick the perfect avocado, look for those that have a uniform and unblemished skin that gives gently when pressed.

3. Blueberries

Blueberries

Although technically a fruit, blueberries are just too darn delicious to pass up for the summer season. Relatively low in calories and carbohydrates, blueberries boast a ridiculously high level of antioxidants that protect against free-radical activity that can cause cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. In addition, blueberries also boast a high level of vitamin C, manganese and dietary fiber. When selecting blueberries, look for those that are firm, deeply hued and are stored in containers that allow them to move freely and do not appear moist (both of which can lead to premature molding). Store in a cold, dry place and wash only when ready to serve as moisture can damage the berries or spur the degeneration process. Blueberries can be eaten alone, added to breakfast smoothies or protein shakes, sprinkled on top of a salad or served as a desert with fresh cream.

4. Cucumbers

Cucumbers

A member of the squash family, cucumber’s high water content makes it a refreshing (and hydrating) addition to summer menus. Although comprised primarily of water, cucumber is also a good source of vitamin C and silica, which is important for connective tissue health and also does wonders for the skin (both when ingested or applied topically to reduce swelling or redness). In addition, the skin of the cucumber is a great source of fiber, potassium and magnesium. When selecting a cucumber, look for slender cucumbers (which are a sign of their tender age) and those with dark green, firm skins. Cucumbers can be added raw to salads, sandwiches, soups or dips and are most flavorful when paired with chives, dill, mint and salt and vinegar.

5. Eggplant

Eggplant

Although it is almost always assumed that an eggplant would have a purple skin, eggplants can come in just about any shade from black to a near-translucent white (and just about every color in between!) Eggplants are revered for their excellent fiber content as well as several phytonutrients that play an important role in antioxidant activity. Although selecting an eggplant is easy enough – again, just look for those with smooth, taut skin and those that feel heavy for their size –cooking can be a little bit more complicated. If the eggplant is young, the skin is edible, but if it’s a little bit older, the skin will taste bitter and is best removed. If this is the case, cut or slice the eggplant, salt it and set it out to “weep” for 20 minutes, a process that will remove any residual bitterness. Eggplant is tasty grilled and seasoned with oregano, salt and pepper or as a casserole when combined with tomatoes, olives, peppers, onions and fresh oregano.

6. Hot Peppers

Hot Peppers

Hot peppers may have made Oprah’s list of top super foods (you know how we feel about the term super foods!) but there is a lot to be said for good ol’ hot peppers. Chief among its benefits, hot peppers boast a hefty dose of capsaicin, a compound that can alleviate the symptoms of migraine headaches, arthritis, inflammation, gastric ailments (really!), reduce the risk of cancer AND serve as a thermogenic agent to speed metabolic activity. In addition, hot peppers are high in antioxidant carotenes and flavonoids, and contain about twice the amount of vitamin C as oranges. Due to the intense flavor of the peppers, they are best used to spice up everyday soups, stews, chili dishes, stir fries, salads and salsas.

7. Kohlrabi

Kohlrabi

Often referred to as cabbage turnip, this green vegetable looks almost like an oversized radish, complete with a ball-like bulb and bushy sprouting leaves. When selecting a kohlrabi, look for smallish, firm bulbs less than 3 inches in diameter (the larger ones tend to be woody and have a more earthy taste). So why stock up? First, kohlrabi is an excellent source of vitamin C as well as potassium. When raw, it can be added to salads and vegetable platters or served as relish. When cooked, it can be steamed for inclusion in casseroles or hollowed out, stuffed with a meat or vegetable filling and oven baked much like a stuffed pepper.

8. Mushrooms

Mushrooms

Although there are different types of mushrooms available year round, summer is the season for chanterelles and porcinis varieties. With a low sodium and fat content and high levels of fiber and riboflavin, niacin, potassium and riboflavin, mushrooms are an excellent way to add bulk to a meal without dramatically changing the nutrition content of foods. When shopping for mushrooms, they should be dry and firm and, if open, should have gills that are intact and appear fresh. Mushrooms will generally keep for several days if stored in a paper bag in a refrigerator and should be cleaned – preferably with a damp cloth – before cooking. Mushrooms can be served raw, added to salads or sautéed, grilled or broiled for inclusion in any number of dishes.

9. Shallots

Shallots

Of all the vegetables in the onion and leek family, shallots have one of the highest concentrations of antioxidants. In addition, they have also shown to have anti-bacterial, anti-inflammatory, and anti-allergic properties. As such, shallots are associated with a reduction in risk for several cancers, including those affecting the liver and colon as well as heart disease and diabetes. If you’re thinking of trading in your regular white onion for a shallot, choose those that are firm and appear dry. When cooking, separate similar to a garlic clove and use as a base for sauces or to add taste and texture to casseroles, stir fries or other dishes where onions are common.

10. Zucchini

Zucchini
Freshest – and most plentiful – among local growers between May and July, zucchinis are an excellent source of vitamin C and manganese and a good source of dietary fiber, magnesium, vitamin A, potassium, copper, folate, phosphorus, omega-3 fatty acids, protein and several B vitamins. When shopping for zucchini, look for those that resemble a cucumber in size and shape and have a smooth, thin skin that is either green or yellow in color. To enjoy, cut in half, drizzle with oil, salt and pepper and bake at 350 degrees for 20-25 minutes. If you’d prefer your zucchini raw consider chopping julienne and serving as part of a vegetable platter or add grated to salads, sandwiches and other summer salads.

Our top summer produce picks will change from one summer to the next. In fact, ask us what our top 10 veggie recommendations are next week and we are likely to serve up a different list entirely. There are so many delicious veggie options it is difficult to be too partial to any item for too long.

What are your favorite summer veggie dishes? Hit us up with a comment!

monkeycat!, The Rocketeer, gari.baldi, Nick Atkins Photography, Thai Food Blog, Lisa Norwood, daisybush, pumpkinoodle, sean dreillinger Flickr Photos (CC)

Further Reading:

Top 10 Winter Vegetables

Top 10 Spring Vegetables

10 “Veggies” You Shouldn’t Be Eating

More Tuesday 10s

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36 Comments on "Top 10 Summer Vegetables"

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Clint
8 years 2 months ago

My OCD nature can’t allow me to pass this up and in all fairness you opened the door with blueberries.

Technically, the avocado is a fruit as well. Sorry for the nitpicking, I just can’t help myself. The list is topnotch however.

patrick
patrick
8 years 2 months ago

Not OCD enough to actually read the post. And I quote, “The following is a list of vegetables (and a couple fruits that couldn’t be missed!) that will be hot this summer season:”

Yes, Clint. MDA knows blueberries aren’t vegetables.

Adam
Adam
5 years 4 months ago

technically all vegetables are fruits….

hi man
4 years 22 days ago

no ther not

Janis
Janis
3 years 8 months ago

Botanically speaking, vegetables do not exist. We eat roots, leaves and fruits as “vegetables” But, technically, no.. all vegetables are not fruits.

Huckleberry
8 years 2 months ago

Nice list. Last summer I fell in love with
tromboncino squash and romano beans. I love anything pickled, beets, purslane, carrots, fresh peas, garlic, tender broccoli, watercress, mushrooms…

I’m glad it’s summer

Food Is Love

Melissa
Melissa
8 years 2 months ago

Just a side note, but the zucchini/squash there looks like the Lebanese variety called Cousa, which is absolutely worth looking for. It has a delicate nutty flavor and cooks up perfectly tender.

Clint
8 years 2 months ago

I know, just having a little fun. It’s OK.

Naomi
8 years 2 months ago

I’m such a zucchini fan, have to stop myself from eating it every single day… (or do i?)

Amanda
Amanda
8 years 2 months ago

There is nothing better than splitting open a juicy red watermelon on a hot day. Mmmmm. I’ve also been eating butternut squash from my mom’s garden. I know it’s more a fall/winter fruit but they’re good any time. =)

Ehsan Khalid
Ehsan Khalid
7 years 10 months ago

I want to recieve information on the vegetables and fruits on which the pesticide is sprayed so that i can analyze the residues of pesticides in these commodities

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[…] Top 10 Summer Vegetables […]

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[…] yesterday when I went to the farmers’ market set on buying a bundle of large kohlrabi that I intended to hollow out and stuff with ground buffalo. I wandered from stall to stall but […]

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[…] for visiting!Cool as a cucumber. In the summer months, this phrase takes on a literal meaning. Cucumbers are primarily composed of water, making them the perfect summer thirst-quencher. Look for cukes […]

Carol Banker
7 years 1 month ago

we are having a summer of celebrating summer seasonal eating on our podcast “homegrown” (live at 3 pm sunday’s on talkshoe.com, also archived on talkshoe, itunes and homegrownlocal.com) and stumbled upon this site reading about summer vegetables. look forward to reading more of Mark’s daily apple.

Christina
Christina
7 years 1 month ago

Favorite summer veggie: my mom’s garden green beans. Favorite summer fruit: my garden cherry tomatoes. While I’m at it, favorite summer herb: my Italian neighbor’s amazing fresh basil. These come together to make a fabulous pesto green bean dish that just sings of summer!

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[…] the actual growing seasons for many veggies.  Also take a look at Mark’s Daily Apple for his top 10 summer veggies.  Trying new produce is a great way to keep from dietary […]

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[…] nothing like living Primal in summer. Certain aspects just come easier: the copious fresh produce, unlimited outdoor exercise, long daylight, ample sunshine. True, those of us in the warmer states […]

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[…] nothing like living Primal in summer. Certain aspects just come easier: the copious fresh produce, unlimited outdoor exercise, long daylight, ample sunshine. True, those of us in the warmer states […]

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[…] nothing like living Primal in summer. Certain aspects just come easier: the copious fresh produce, unlimited outdoor exercise, long daylight, ample sunshine. True, those of us in the warmer states […]

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5 years 2 months ago
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[…] the actual growing seasons for many veggies.  Also take a look at Mark’s Daily Apple for his top 10 summer veggies.  Trying new produce is a great way to keep from dietary […]

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[…] veggies!” Interested in knowing what the top 10 veggies are for the season? Check out this interesting little veggie blog (OK, he threw a few fruits in there as well.) Eat your veggies […]

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4 years 1 month ago

[…] with lemon juice or vinaigrettes with a strong acid content, such as aged red wine. Read more: http://www.marksdailyapple.com/top-10-summer-vegetables/#ixzz22DHtKwYX Workout of the day: July 31st […]

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[…] Summer […]

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[…] Preferably you want to eat fresh, locally grown vegetables but the really important thing here is that you just eat vegetables. Don’t worry about exactly how much vegetables you need to eat, however add a portion to every meal. If you think it’s a struggle to eat vegetables for breakfast make a shake and drink both the juice and the pulp from the vegetables.  Alternatively, skip the vegetables for breakfast and eat more during the rest of the day. It’s preferable to eat vegetables that are prepared with butter, oils, dressings etc. Not only does it add great taste… Read more »
RIA
3 years 7 months ago

this is a very good website which provides you with all the detail which are needed

RIA
3 years 7 months ago

i think this is a very good website only if maybe needing some information on fruits and vegetables as this website says the vegetables and fruits which can grow in the weather summer

Gabriele Hill
Gabriele Hill
3 years 2 months ago

I eat Kale, carrots, apple, blueberries daily.

organic box
2 years 11 months ago

It is nice to know which vegetables are best in the summer. Mmm, blueberries.

Michael Everson
2 years 10 months ago

Mark, could you change “Eggplant” to “Eggplant – Aubergines” above? The E name is common in North America, but in Britain and Ireland they’re called Aubergines! (It’s pronounced like “OH-bur-zheen”.)

Thanks!

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[…] peppers – _mg_1689 Image by sean dreilinger used here, […]

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Crystal Manuel
1 month 7 days ago

Hi does anyone know a good website or blog that gives simple step by step instructions on putting together a vegetable & fruit garden for my back yard? Thanks

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