Who doesn’t want to save money? Food that is in season is more available and tends to come from farmers that live closer to where you live. This increases supply and drives down the cost per pound. Producers also save money on transportation costs helping to drive the cost down further. In season produce is often a dollar or more less per pound than when it is out of season. This can quickly add up, leaving you with more money to do the things that make you happy! The benefits don’t stop there. In season foods are also healthier for you. Here’s why!
Buying local, in season, food not only reduces the carbon footprint (helping to save the environment), but also provides food that has higher nutritional content than food that has traveled thousands of miles to reach you. When food is transported long distances, it is exposed to temperature changes and artificial lights. It is also exposed to gasses, chemicals and waxes that help to preserve the food over the long distances. All of this lowers the food’s nutritional value.
Out of season American produce takes about five days to reach your grocery store. Food from outside the United States can take several weeks. Add the time the food sits on the grocery shelves before it reaches your table, and you are left with a food that has often lost a significant amount of its nutritional value. Buying local, in season food, shaves considerable time off this schedule leaving you with higher quality produce to feed your family. This summer try some of these delicious foods to boost your family’s health and save money!
Vitamins and antioxidants in some types of produce may be more than 100 percent higher in local crops compared to imported ones.
Gardentech.com
10 Healthy Summer Foods
- Watermelon is thought to help fight heart disease and cancer, improve metabolic syndrome and high blood pressure, and protect your eyes from macular degeneration. There are even studies that show the citrulline in watermelon helps with erectile dysfunction. Watermelon seeds are high in antioxidants so try to avoid the seedless varieties. Feeling dehydrated? Watermelon is 92% water, so it helps you to stay hydrated in the hot summmer sun.
Try this yummy Watermelon Banana Sorbet recipe to cool down and stay healthy!
- Stone fruits like peaches, plums, apricots, nectarines and cherries are high in antioxidants, protect against cell damage as well as fight against numerous types of illnesses, including cancer. Also high in vitamin A and fiber they help to protect our eyes and lower cholesterol and high blood pressure.
- Enough can’t be said about the benefits of berries. So much so that I’ve written an entire article on them. Considered to be a superfood, berries provide us with numerous benefits. Making them a part of your daily diet will help your memory, protect against cancer, lower blood pressure, increase good HDL cholesterol, lower the likelihood of developing type-2 diabetes, and provide many other benefits. An easy way to make sure you are eating enough berries is to start each morning with a half a cup. They’re quick to eat and a delicious way to start your day!
- Green beans are ane of the rare foods that become healthier when cooked. Cooking them by all methods except boiling and pressure cooking increases their antioxidant power. Additionally, they are also high in vitamin K and calcium and help us maintain strong bones and reduce our chances of fractures. Have a green thumb? They are easy to grow yourself and delicious picked straight from the plant!
- In season tomatoes can be found everywhere you look. High in anti-oxidants and lycopene, tomatoes help to protect your brain and heart, fight against aging, build strong bones, and protect against cancer. Twenty-six separate studies of over a half-million participants found that those who consumed higher daily levels of lycopene reduced their chance of developing prostate cancer. In addition, other studies found links between lycopene and protection against liver and lung cancer. Tomatoes are another of the few foods that have more nutritional value when cooked. While cooking does result in a lower level of vitamin C, lycopene levels increase once they have been cooked.
” Dark green leafy vegetables are the healthiest food on the planet.”
-Dr. Michael Greger
- The chlorophyll in dark leafy greens protects our DNA and against cancer. “Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20% reduction in risk for both heart attacks and strokes for every additional daily serving.” (How Not to Die) Unfortunately, not all greens are the same. It is important to stick with the dark green leafy vegetables vs those that are light green.
- Full of vitamins A and C, summer squash are high in water content and low in calories. As with most foods cooking it reduces its nutritional value and it can be enjoyed raw. Yellow squash is often considered the healthiest of the squash family. Packed full of vitamin B, fiber, magnesium, potassium, iron and folate, yellow squash protect our body from free radicals, slow cognitive decline, our immune system and helps keep our tissues, hair and skin healthy! Try sauteing patty pan squash with leeks, garlic and add a little feta right before you serve. It’s delicious!
- Grapes provide us with copper, vitamins K and B6 and potassium. The nutrients in grapes are thought to help provide us with energy, growth and develpment and help to protect against heart disease. While all types of grapes are rich in vitamins and minerals, the darker varieties have more nutritional value. Additionally, the seeds hold a lot of value so try and avoid seedless grapes.
- Cucumbers are a good source of Vitamin K, calcium, fiber, magnesium and potassium. The skin also contains Vitamin A, so this is a good one to buy organic if you are eating the skin. Cucumbers help with the symptoms associated with osteoarthritis, help to balance cholesterol, reduce complications associated with diabetes, and may lower the risk of a stroke. Made up of 95% water, they are a great way to help stay hydrated in the summer months.
- Many people think of Corn as synonomouos with summer. An outdoor barbeque with good friends and an ear of corn to complement the meal is often the perfect day. Fortunately, it is also good for us! Corn is a good source of folate and potassium and has a fair amount of vitamins A and C. These nutrients protect our cells from damage, helps to protect our eyes and can help keep diseases like cancer and heart disease at bay. Most corn in the United States has been genetically modified (GMO). If this is something you avoid for your family, make sure your corn is organic or labeled ‘non-gmo’.
- More common in the south, okra is a delicious summer vegetable! Low in calories and carbs and packed full of vitamins A, C, B6, and K along with magnesium, fiber and folate. These nutrients help build a healthy immune system, fight off free radicals that can damage cells and helps our bodies clot blod. Additionally, while most fruits and vegetables lack protein, okra contains some making it unique. Our favorite is to slice it lengthwise, toss it with olive oil, a little salt and pepper and bake it. Yum!
Watermelon Banana Sorbet
Ingredients
- 2 large ripe bananas, peeled and thinly sliced
- 3/4 cup watermelon cubes
- 1/2 cup freshly squeezed orange juice
- 1/3 cup lime juice
Instructions
- Spread the bananas and watermelons in a shallow metal dish. Pour the orange juice and lime juice over the fruit and freeze for at least 4 hours.
- Let the fruit thaw on the countertop for about 15 minutes. Break into small pieces and process in a food processor until smooth and creamy. If it is still too frozen to fully blend, let it sit 5 minutes and try again.
- Spoon into small cups and serve immediately or return to the freezer for no more than an hour. If you freeze the sorbet for longer than one hour, process it again in the food processor before serving.
I hope these delicious foods help to make your summer a wonderful one full of happy days with the ones you love! Interested in more? Click here or email me directly at healthcoach@healthyhappyeating.com.
-Happy Eating