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Summer ingredients

Eating in season is not only a cheaper option, but usually means the produce is fuller in flavour. These summer ingredients all have distinct nutritional values perfectly suited for the long, hot days of summer.

Summer ingredients

Eating in season is not only a cheaper option, but usually means the produce is fuller in flavour. These summer ingredients all have distinct nutritional values perfectly suited for the long, hot days of summer.

FRUIT

Tomatoes

There’s nothing quite like a ripe tomato – be it a grilled beefsteak at breakfast, a cheery tomato salad or a bowl of gazpacho – the sweet, succulent flavour is the taste of summer.  A great source of vitamin C, with a touch of vitamin A, potassium and fiber, tomatoes are also rich in Lycopene, an antioxidant that may slow down ageing of skin.  They’re not only fun to cook with, but are a wonderful edition to a healthy diet.

Try:

Spaghetti with Fresh Tomato, Capers and Olive Sauce

Gazpacho Soup

Blueberries

Of all the popular summer fruits, blueberries have a distinct advantage, nutritionally speaking. They’ve earned the distinction of one of the most potent source of antioxidants, which help counteract heart disease, cancers, and other types of illnesses

Blueberries are also full of fiber and high in vitamin C. To pick the best of the crop, look for powder-blue berries that are firm and uniform in size. Store them-in a single layer, if possible-in a moisture-proof container for up to five days, and don’t wash until you’re ready to use them.

Cultivated, or high-bush, blueberries are grown on tree-sized shrubs all over the country. Wild, or low-bush, berries grow on sprawling, ankle-high shrubs. These berries are about one-third the size of the cultivated ones. They are firmer, tangier, and more complex in flavor. In a field of wild blueberries, dozens of varieties grow-so you end up with a potpourri of sweet and sour tastes.

Try:

No-Bake Blueberry Cheesecake Bars

Vanilla-Flavoured Summer Berries with Vanilla Ice-Cream

VEGETABLES

Sprouts

Sprouts are a great addition to any sandwich or salad, adding a little crunch and texture.  Low in Kilojoules, fat and sodium Alfalfa also helps boost the immune system as a good source of Vitamin C and cancer reducing phtoestrogens.

Try:

Alfalfa Sprouts and Ham Rolls

Won Ton Cups with Alfalfa Sprouts and Chicken Salad

Parsley

Parsley is the richest vegetable-herb source of Potassium – the muscle mineral.  Potassium foods stimulate the kidneys to eliminate poisonous waste matter, they also help to preserve proper alkalinity of the blood and body fluids and they promote a healthy skin condition. The nutrient content of Parsley is one of the best medicines for day-to-day use.  One small clipping of Parsley per day will promote our health like no other food.  The mineral Potassium is easily destroyed in cooking and to ensure that you are protected from a deficiency of this mineral, regular use of raw Potassium foods is essential.

Try:

Chicken B’Stilla

Seared Tuna with Salsa Verde

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