Bathing suits, beach trips, backyard soirées and beautiful weather. The summer season comes with many joys. But for us, one stands out from the rest: gardens and farmer’s markets bursting with crisp vegetables and juicy fruits in their prime.
From sweet corn, green beans and summertime squash to stone fruits, heirloom tomatoes, blackberries and more, the abundance of fresh produce this season makes it easy to eat your way to better health. Filling your plate with plenty of fruits and vegetables may help prevent chronic diseases and all of the nutrients will help you feel energized and ready to take on the day.
Here’s the scoop on how to choose, store and use your colorful summer’s bounty:
Corn
Nothing says summer quite like sweet corn. Sweet corn straight from the cob is a whole grain, is high in fiber, packed with antioxidants and is downright delicious. Sweet corn will stay fresh for about five days if stored properly in the refrigerator, and it can be grilled, boiled, or even microwaved. Aramark Chef Scott Zahren loves sweet corn tossed with a small amount of light mayonnaise, lime juice, smoked paprika and cayenne pepper for a quick and easy version of Elotes or Mexican Street Corn. We’re a fan of adding it to our lunch grain bowls, too!
Cucumbers
Crunchy cucumbers can help us hydrate and stay, as the saying goes, cool as a cucumber. Plus, cucumbers couldn’t be easier to eat! They are best eaten raw and can be enjoyed with or without the peel, making prep a breeze. For a simple, no-fuss dish Aramark Chef Scott Zahren recommends a fresh cucumber salad made with cucumbers, onion, fresh dill, a dash of sugar, salt, and pepper and a splash of cider vinegar. In the mood for something creamy? Take on Tzatziki, he says. This yogurt-based sauce, traditionally used in Greek-style meals like Gyros, utilizes fresh cucumber, onion and garlic. You can even sub in Greek yogurt for regular for some added protein.
Peaches
Peaches have more than 20 micro and macronutrients, including fiber, vitamins, A, C, E, and potassium. They also contain the antioxidant beta-carotene. While they are delicious with no preparation, sometimes peaches bruise, but fortunately there are plenty of ways to use up those not so pretty ones. Try Aramark Chef Bill Allen’s Fired Up Peaches, a zesty hot sauce that you can use to add a bit of bang to your burger. To make it, put peeled peaches and tomatoes, chilis, salt, sugar and a little water in a sauce pan, bring it to a boil and reduce. Cook it until the peaches are soft, and then cool the mixture for a bit and puree. Store it in the refrigerator or enjoy immediately! Other peach options include drying slices for a nutritious, chewy snack or grilling with cinnamon or nutmeg for a tasty, healthy dessert.
Tomatoes
Tomatoes have plenty of nutrients, including vitamins A and C and the antioxidant lycopene. And, with so many varieties to choose from, it’s easy to include tomatoes in lots of dishes like this Fresh, Garden-Grown Gazpacho. Just remember to store your tomatoes stem end up on the counter to prevent bruising and to keep them tasty. The cold temperature in the fridge weakens the flavor and prevents tomatoes from fully ripening. Aramark Chef Scott Zahren is a fan of using tomatoes in Israeli Salad. He combines Israeli couscous, fresh tomato, cucumber, herbs, and a lite vinaigrette dressing. The wonderful thing about this dish is that it’s so versatile! Try parsley, mint, or chives for the herbs. For additional nutrients throw in bell peppers and spinach. You can even swap out the couscous for another grain, like quinoa.
Watermelon
Don’t know how to select a watermelon? Look for a firm, symmetrical melon that doesn’t have bruises, cuts or dents. Lift the watermelon, and select one that is heavy for its size with a creamy yellow spot on the underside from where it sat on the ground. Watermelon is tasty and easy to enjoy sliced, but there are plenty of other ways to eat it, too. While we love a good watermelon feta or cotija salad, we’re also big fans of Aramark Chef Bill Allen’s savory Watermelon Prosciutto Salad. Mix cubed watermelon, arugula or other greens, a small amount of thinly sliced prosciutto and parmesan cheese, and olive oil and balsamic vinegar for his Italy-inspired dish. Another option is to make watermelon ice cubes. Watermelon is 92% water, so you can cut it into cubes and freeze it on wax paper. Then, use the cubes for added color and flavor in lemonade and iced tea!
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.