February 8, 2023


Keep Fit & Healthy

Seasonal Eating: Summer Fruits and Vegetables

8 min read


Fruits and Vegetables at Farmer's MarketSunshine, beach front days, tenting, cookouts—there’s a great deal to adore about summer time. My favored element of summer season is when the seasonal summer greens strike my neighborhood farmer’s market. Strolling earlier desk after desk laden with freshly picked berries, heirloom tomatoes, and green greens galore helps make me pleased deep in my soul. 

Summer’s also ripe (no pun supposed) for getting out and digging in the grime in your own yard or patio planter containers. Even if you really don’t have a good deal of room or a green thumb, you can get started out with a minor herb back garden or a single tomato plant. There’s a little something extremely enjoyable about taking in food items you grew, even if it’s just sprinkling fresh new parsley more than your spaghetti squash rooster parmesan. You are going to truly feel like you’re starring in your have cooking demonstrate when you learn that strategy of sprinkling herbs and ending salt from higher over the plate. Bam!

The issue is, clean fruits and veggies are a single of the highlights of the period, so consider entire gain of what these summer months have to offer you.

8 Summertime Fruits and Greens We Appreciate


Depending on where you reside, you could possibly be in a position to harvest asparagus everywhere from late winter season to early summer. Green asparagus is most popular, but really don’t pass up the possibility to try out the purple or white types if you obtain them. All types of asparagus are tasty grilled, sautéed, or roasted, but get treatment not to overcook it. Limp, slimy asparagus is much less than pleasing. Ot, try out shaving raw asparagus into salads utilizing a vegetable peeler.

  • How to keep asparagus: Trim the ends off the spears, then stand the asparagus upright in a jar of drinking water in the fridge. Asparagus only keeps for a number of days, so use it asap.
  • How to protect asparagus: Asparagus can be frozen or strain canned, even though each modify the texture considerably (and not often pleasantly). Also test pickling it.
  • How to freeze asparagus: Trim off the woody finishes in advance of freezing. Optionally chop the spears into two or 3 parts every. Blanch the asparagus for two minutes for slim spears or up to 4 minutes for thick spears. Freeze in a single layer on a baking sheet, then transfer to an airtight container.

Try out this recipe: Asparagus Dip


Freshly picked berries are 1 of the complete highlights of summertime. Even very low-carb and keto people make allowances for berries thanks to their large dietary worth and reasonably lower carbohydrate material in comparison to a great deal of other fruits. You will come across all fashion of berries at your summer season farmer’s current market, together with blueberries, strawberries, and “brambles,” the household of berries that consists of raspberries, boysenberries, blackberries, huckleberries, and marionberries, among the many others.

  • How to retail outlet berries: To wash or not to clean, that is the question… and there is no apparent remedy. Some people argue that you shouldn’t wash berries until finally you’re completely ready to eat them. Others assert that you must give them a dunk in a 3:1 resolution of water and white vinegar to destroy mold spores and prolong shelf everyday living. (Except raspberries—everyone appears to agree that you should not clean raspberries till just prior to consuming.) If you go the vinegar tub route, allow them soak for a moment or two, give them a good rinse, and lay them out to dry on a kitchen area towel. Both way, store berries in the fridge in a container lined with a thin towel to soak up dampness. Reuse plastic clamshells from the retail store or use a lined glass container, but preserve the lid cracked. Adjust out the towel if it turns into damp. Retail store different forms of berries in different containers, as some spoil quicker than many others.
  • How to protect berries: Freezing is the best way to protect berries. You can also tension can them as preserves or jelly, but look for recipes that don’t incorporate heaps of added sugar.

Consider these recipes: Keto Cheesecake Parfait, Keto Blueberry Muffins


Cucumbers have a very long and storied history as a person of the to start with domesticated plants. What’s your beloved form of cuke? It in all probability depends on whether or not you grew up taking in the thicker-skinned slicing cucumbers most common in America, English cucumbers with thinner skins and less seeds, smaller sized and extra fragile Persian cucumbers, or one thing else completely. There are practically 100 kinds to decide on from.

  • How to retailer cucumbers: Cucumbers are satisfied hanging out in the crisper drawer in your refrigerator.
  • How to protect cucumbers: Pickles!

Test this recipe: Greek Salad with Spiralized Cucumber


Eggplants, aka aubergines, are a nutritional staple all around the world. Fun fact: even with their vegetably style, eggplants are truly fruit—berries, to be additional specific, mainly because they improve from a solitary flower.

  • How to keep eggplant: Eggplants never past very long right after harvesting, and they really do not like cold. You can preserve them in the fridge for a working day or two, but they’ll start out to wither soon after that.
  • How to protect eggplant: You can test freezing or pickling, but it is really greatest to try to eat eggplant refreshing.

Consider this recipe: Roasted Eggplant Stuffed with Lamb

Inexperienced Beans, aka Snap Beans

Yes, inexperienced beans are legumes, but prior to you toss that green bean casserole, I have fantastic information. Inexperienced beans are, and have normally been, regarded Primal-helpful as long as you really don’t have any concerns taking in them. Fresh environmentally friendly beans never have the exact phytate concerns as dried beans, and a lot of individuals who steer clear of dried beans can appreciate inexperienced beans without challenge, at the very least at times.

  • How to shop green beans: Preserve in a storage bag in the crisper drawer. Consider to use inside of 3 days or so.
  • How to maintain environmentally friendly beans: Frozen and household-canned eco-friendly beans are both equally wonderful, or consider pickling them.

Check out this recipe: Air Fryer Green Beans

Herbs (Basil, Cilantro, Parsley, Chives, etc.)

Herbs really do not just make food items taste excellent, they also present a wide variety of overall health benefits from antioxidant attributes to dealing with digestive distress. All herbs prosper in the summer. They’re effortless to mature indoors or out, in tiny containers or significant garden beds. Perfect for beginning gardeners or folks who want to plant a compact kitchen area back garden.

  • How to retail outlet herbs: When attainable, hold out to slash clean herbs until eventually you are ready to use them. If you get them from the market place, pull off any useless leaves, trim the bottom of the stems, and location bundles of herbs in jars of h2o like flower bouquets. Store jars of tender-stemmed herbs like parsley and cilantro in the fridge, optionally coated loosely with a food stuff storage bag. Woody herbs like rosemary, oregano, and thyme can continue to be on the counter. Basil should really also keep on the counter cold temps make the leaves turn black. Refresh the water as essential. Most herbs will continue to keep for a couple months or far more with this approach.
  • How to preserve herbs: When it will come to preserving herbs, you have two main options. The initial is drying–using a dehydrator or let refreshing herbs dry in the solar. You can even use a microwave to dry herbs! The 2nd is freezing– blend herbs in olive oil, avocado oil, or water, then freeze in ice cube trays. Oil-based herby sauces like pesto and chimichurri also freeze very well jars or ice cube trays. Or make compound butter, which can also be frozen wrapped in freezer paper. (Suggestion, slice it ahead of freezing so you can thaw person pats of butter as wanted.)

You can also use infuse clean herbs into oil, salt, or spirits like vodka or gin.

Consider these recipes: Cauliflower Steaks with Chimichurri, Salmon with Pistachio Pesto


Is there something much more quintessentially summer months than backyard garden clean tomatoes? There are a million and 1 ways to enjoy summer time tomatoes, so eat up! (And indeed, for the file, tomatoes are a fruit.)

  • How to retail outlet tomatoes: If your tomatoes are not rather ripe when you get them dwelling from the farmer’s current market, you can place them in a loosely closed paper bag on the counter to persuade ripening. For ripe tomatoes, there’s substantial discussion about whether the counter or the crisper is the ideal location to keep them. Some say the crisper saps them of taste, so you really should only refrigerate them if you have to have them to keep refreshing for extended than a handful of days.
  • How to protect tomatoes: Can full tomatoes, chopped tomatoes, or one of the several salsa and sauce recipes that includes these delectable fruits. Salsa or sauces freeze well, much too. Dry tomatoes and retail outlet them in oil.

Test these recipes: Garlic Balsamic Chicken Skillet with Cherry Tomatoes, Caprese Salad

Zucchini (and Other Summertime Squash)

Like eggplants, zucchini are botanically classified as berries (as are cucumbers and pumpkins!) Zucchinis are prolific, which is why your neighbor with the green thumb is always striving to pawn off excessive zucchini occur late summer. They’re also very multipurpose as an ingredient in every little thing from salads to desserts, so acknowledge any and all offers of free zucchini!

  • How to keep zucchini: Continue to keep in the crisper and consider to use inside of a handful of days.
  • How to preserve zucchini: You can freeze zucchini, but almost certainly finest techniques to maintain it are to make zucchini chips in the dehydrator or zucchini muffins or bread to adhere in the freezer.

Test these recipes: Keto Zucchini Brownies, Zucchini Fries

Hope you’re enjoying a bounty of summer veggies ideal now! What is developing in your yard?

Primal Kitchen 7 Days, 7 Salads Challenge

About the Author

Lindsay Taylor, Ph.D., is a senior writer and neighborhood manager for Primal Diet, a licensed Primal Well being Mentor, and the co-writer of 3 keto cookbooks.

As a author for Mark’s Each day Apple and the chief of the thriving Keto Reset and Primal Endurance communities, Lindsay’s task is to enable folks study the whats, whys, and hows of top a well being-targeted everyday living. In advance of joining the Primal staff, she earned her master’s and Ph.D. in Social and Character Psychology from the University of California, Berkeley, where she also worked as a researcher and teacher.

Lindsay lives in Northern California with her partner and two sports-obsessed sons. In her totally free time, she enjoys extremely operating, triathlon, camping, and recreation nights. Abide by along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance teaching, all though preserving a balanced balance and, most of all, getting enjoyable in existence.

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