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

• 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 

• Rich in Vitamin A, B and C and antioxidant flavonoids, electrolytes and potassium
• A great addition to salads, juices and smoothies.

• 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

• 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

• 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 

• 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

• 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. 

• 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

• 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