The summer is full of unique seasonal finds that you probably wouldn’t have expected to include in your grocery list. Check out our list and experiment with a recipe of choice for a FUN way to enjoy them!
Chard – Chard is related to the spinach and beets family. It’s probably not a green that you immediately think of incorporating into your recipes, but take note that one cup of cooked Swiss chard supplies more than a third of your daily value of vitamin C. Swiss chard contains phytonutrients known as carotenoids, which helps maintain eye health and may reduce the risk of cataracts. **1 cup cooked is only 35 calories
Cherries – Hidden fact: There’s nearly as much potassium in 1 cup of sweet cherries as there is in a small banana. Cherries contain the antioxidants called anthocyanins that fall under the same category targeted by aspirin. As a result, eating cherries may help reduce pain in arthritis and gout sufferers. *Cherries are usually only available between July – August. **I cup contains 97 calories
Figs –A summer treat that provides a solid source of potassium and fiber. One of the most popular varieties includes the black mission figs, most commonly seen at grocery stores and fruit vendors. For best preparation before consumption, wash them under cool water and then gently remove the stem. **1/2 lb of figs is roughly ~37 calories
Green Beans – Primarily contain Vitamin C, K and A. Green beans have been shown to have greater overall antioxidant capacity as compared to others in its family. Most people don’t think about green beans as a complementing vegetable side to a lean protein but for the summer season, it’s a delicious way to get your micronutrients. Check out this recipe. **1 cup raw contains ~31 calories
Nectarines- This fruit is an easy, on-the-go fruit snack! 1-cup serving of nectarines supplies 2.4 g of fiber and 1.5 g of protein not to mention calcium, magnesium and potassium. **1 medium nectarine is ~ 60 calories
Planning ahead with your grocery list will help you incorporate the above into your meals for the week! Let us know if you have a favorite recipe.