Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
8 Jul

Top 10 Summer Vegetables

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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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Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. 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.

    Clint wrote on July 8th, 2008
  2. 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.

    patrick wrote on July 8th, 2008
    • technically all vegetables are fruits….

      Adam wrote on May 18th, 2011
      • no ther not

        hi man wrote on September 6th, 2012
      • Botanically speaking, vegetables do not exist. We eat roots, leaves and fruits as “vegetables” But, technically, no.. all vegetables are not fruits.

        Janis wrote on January 9th, 2013
  3. 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

    Huckleberry wrote on July 8th, 2008
  4. 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.

    Melissa wrote on July 8th, 2008
  5. I know, just having a little fun. It’s OK.

    Clint wrote on July 9th, 2008
  6. I’m such a zucchini fan, have to stop myself from eating it every single day… (or do i?)

    Naomi wrote on July 9th, 2008
  7. 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. =)

    Amanda wrote on July 12th, 2008
  8. 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

    Ehsan Khalid wrote on November 18th, 2008
  9. 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.

    Carol Banker wrote on August 9th, 2009
  10. 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!

    Christina wrote on August 10th, 2009
  11. this is a very good website which provides you with all the detail which are needed

    RIA wrote on February 25th, 2013
    • 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

      RIA wrote on February 25th, 2013
  12. I eat Kale, carrots, apple, blueberries daily.

    Gabriele Hill wrote on July 15th, 2013
  13. It is nice to know which vegetables are best in the summer. Mmm, blueberries.

    organic box wrote on October 25th, 2013
  14. 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!

    Michael Everson wrote on November 16th, 2013

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