Best Summer Produce and How to Use it

Sweet Corn –

  • Excellent source of fiber and loaded with potassium
  • Great left on the cob and barbequed
  • Include the kernels in soups, risottos, pastas, curries, omelets, salads and fritters
Cherries –
  • Contain a vast amount of vitamins, minerals, antioxidants and anti-inflammatory compounds such as Vitamin C and E
  • Include cherries in salads, smoothies and in deserts
  • Great to simply snack on
  • Perfect to make into jams, chutneys and sauces 
Rock Melon / Cantaloupe –
  • Rich in Vitamin A, B and C and antioxidant flavonoids, electrolytes and potassium
  • A great addition to salads, juices and smoothies.
Mushrooms –
  • Low in calories, sugar and salt and are fat free and cholesterol free
  • Good source of fiber, Vitamin D, H and Vitamin B1, B2, B3, B5 and B9 and a multitude of minerals and antioxidants.
  • Perfect in Pastas, soups, salads, risottos, omelets and slow cooked dishes
  • Makes a beautiful sauce
  • Sautéed with garlic
  • Stuffed mushrooms
  • Great replacement for meat in burgers
  • Barbequed
Plums –
  • A great source of fiber and is great for the digestive system
  • Dried Plums are Prunes
  • A good source of Vitamin A, B, K and C, antioxidants, potassium, fluoride and iron
  • Use Plums in smoothies, deserts, salads, jams, chutneys and juices
  • Beautiful poached
Eggplant / Aubergine –
  • Contains iron, calcium and other minerals
  • Great source of fiber
  • Most of the goodness is in the skin of the eggplant
  • You can stuff, grill, bake, roast, stew, barbeque, panfry and chargrill eggplants
  • Make into healthy veggie chips
  • Turn it into dips, soups and mashes
  • Include in salads, stir-fries, pastas, risottos, slow cooked dishes and curries
  • Great replacement for meat in burgers 
Asparagus –
  • Contains B Vitamins, Folate, Vitamin C, Potassium, Sodium, Iron and Antioxidants
  • A good source of fiber
  • Include in salads, stir-fries, smoothies, spring/rice paper rolls, pastas, risottos and omelets
  • Make into soup, dips and mashes
  • Pan fry, boil and roast for sides
Beetroot –
  • Rich in fiber, vitamins, minerals and unique plant derived antioxidants
  • Great for blood pressure and detoxification
  • Both the leaves and the roots can be eaten
  • Can be eaten raw
  • Use in juices, smoothies, salads, risottos, deserts, pastas and slow cooked dishes
  • Turn into soups, dips, jams, chutneys and sauces
  • Pickle, roast, boil, bake and steam
  • Use the strong colour of the beetroot to colour other dishes and give vibrancy to your meals
  • You can cure fish with beetroot. 

Rhubarb –
  • The stalk contains high levels of dietary fiber, protein, Vitamin C, K and B, Calcium, Potassium, Manganese, Magnesium and other vitamins and minerals
  • The leaves cannot be eaten as they are toxic, they contain very high levels of oxalic acid which can cause sever illness
  • Stew and serve with yoghurt
  • Use in deserts, jams, chutneys, sauces, muffins, soups, salads, smoothies, juices and muesli
  • Stew, eat raw, grill and roast

Cauliflower –
  • Contains B Vitamins, Omega 3 Fatty Acids, Vitamin K, C, Protein, Manganese and Potassium
  • Great for detoxification, digestive support and is anti Inflammatory
  • Serve raw, baked, boiled, roasted, steamed, grilled and stir-fried
  • Use as a replacement for mashed potato, rice or pizza bases
  • Use in salads, soups, dips, pastas, sauces, curries and fritters

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