I’m a big believer in eating in season as much as possible, if for no other reason than nature is clearly more intelligent than me. I figure if I eat what nature provides, I’ll probably be relatively healthy without much extra effort. The farmer’s market is like a cheat sheet for lazy shoppers.
Case in point: Foods in season in the summer tend to have a cooling effect on our bodies. And – coolest thing ever – many spring and summer fruits and vegetables – like tomatoes, carrots, berries, and dark leafy greens – even protect our skin from the sun! (Thanks to my brother-in-law for calling my attention to this video about “SPF Foods.”) The pigments that give veggies such lovely and bright colors (ie, phytochemicals) also give our skin some degree of sun protection when we eat them. No one’s saying “skip the sunscreen,” but it’s nice to have yet another reason to include a rainbow of fruits and veggies in our diets.
Here are a few recipes for incorporating cooling foods and SPF foods into your diet this summer.
Tomato and Watermelon Salad
{cooling watermelon+cucumber+SPF tomatoes}
Adapted from Epicurious.com. Serves 4 to 6.
Ingredients
3 or 4 small to medium tomatoes, cored and cut into chunks
1 small cucumber, peeled, seeded, and cut into cubes
1 cup seedless watermelon, cubed
1 avocado, cubed
1 tablespoon basil and cilantro
1/4 teaspoon coriander
3 tablespoons extra virgin olive oil
3 tablespoons balsamic vinegar
Sea salt and freshly ground black pepper
Preparation
In a bowl, combine tomatoes, cucumber, watermelon, avocado, basil, cilantro, and coriander.
In another small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper. Pour over tomato mixture and toss until coated. Adjust seasoning to taste before serving.
Coconut Mint Cucumber Cooler
{cooling coconut+mint+cucumber}
Serves 2.
Ingredients
2 cups coconut water
1 teaspoon agave nectar
2 – 4 tablespoons mint leaves, crushed
Cucumber slices
Preparation
Mix coconut water, agave, and mint leaves well. Pour over ice. Add cucumber slices.
Zucchini Pasta
{SPF summer squash+tomatoes}
Adapted from Whole Living. Serves 2.
Ingredients
8 ounces cherry tomatoes, sliced
1 clove garlic, thinly sliced
1/4 cup raw walnuts, chopped
2 tablespoon fresh basil, chopped
2 tablespoon extra virgin olive oil, plus more for drizzling
1 zucchini, thinly sliced lengthwise
Sea salt
Preparation
Cut zucchini slices into long, thin strips. Set aside.
In a bowl, combine tomatoes, garlic, walnuts, basil, and olive oil. Add salt to taste. Let stand 20 minutes. Toss with zucchini and garnish with additional basil leaves.
Swiss Chard with Mushrooms and Bell Peppers
{SPF dark leafy greens+bell peppers}
Serves 4.
Ingredients
2 large bunches Swiss chard, cut into long strips
4 ounces button or baby bella mushrooms, chopped
1 small red bell pepper, chopped
1 small orange bell pepper, chopped
1 clove garlic, minced
3 tablespoons extra virgin olive oil
Sea salt
Preparation
Sauté garlic in olive oil until golden. Add bell pepper and mushrooms. Cook for about 3 – 4 minutes. Add Swiss chard and sauté for another minute. Put lid on pan and steam vegetables until chard is bright green and tender. Add salt to taste.
