As the days get longer and the air gets warmer, the summer season brings in a beautiful medley of colorful fruits and vegetables. When you think “summer vegetable”, you’ve likely got your usual suspects – crisp, juicy cucumbers, carrots of all shapes and varieties, and a salad’s best friend: lettuce.
But if you look at your plate and realize that all the same veggies are in frequent circulation, why not switch it up? Our friends at Virtua Health did some digging, and they found 5 fruits and vegetables that could use more love.
eggplant
Delicious and versatile, the eggplant is an often-overlooked vegetable that could easily add lots of color and flavor to your plate.
Nutrition-wise, it has a good amount of dietary fiber and potassium, and antioxidants such as vitamins A and C. It can certainly be a bit more daunting than your average carrot or cucumber, given that it takes a bit more time and attention to cook to perfection. However, once you master the art, you’ll have a delicious vegetable companion that can fill the role of side and main dish alike. It can even be a great stand-in for meat, with its complex umami flavor. Broil it for some delicious and crispy miso eggplant, blend it for a flavorful baba ghanoush, or grill it for a tasty eggplant steak dish!
okra
Okra can be a bit controversial in its texture, but there’s no doubt that it packs a punch with its nutritional value. It’s rich in vitamins K1 and C, magnesium, and folate, and like eggplant, it also provides a good amount of protein. Any way you slice or dice it, okra will amp up your diet with plenty of heart and blood sugar benefits. Go ahead and add it to your next vegetable roast and give it a nice char, or add it to a salad for a refreshing crunch. If the sliminess gets to you, add it to a large pot of gumbo, where its texture will give the dish a mouth-watering richness.
Beets
The lovely, vibrant color of a beet is second only to the nutrients contained within it. With folate, manganese, copper, and vitamins C and B6, beets are an excellent vegetable for heart health, digestive health, and reducing blood pressure, among other benefits. You might be a bit daunted by the root vegetable if it isn’t already in your summer rotation, but rest assured that there are plenty of ways to eat and prepare beets. Chop them and add them to salads, juice them with other fruits for a delicious earthy flavor, or toss them with salt, pepper, and olive oil for a delightful veggie roast.
Radish
Voted most likely to dangle gracefully from a shopping bag, the radish is a root vegetable that comes with a flavor kick. Radishes contain a good amount of vitamin C, and minerals such as folate, potassium, manganese, and calcium, making them a wonderful addition to a healthy mix of veggies. And – can we talk about the flavor again? They’re always the star of the show, whether it’s in a salad, a sandwich, or mixed into a stew or soup.
yellow squash
Sure, zucchini is on everyone’s radar come summertime, but don’t forget its cousin the yellow squash! Like other squash vegetables, yellow squash is very versatile and can add color and a bit of crunch to any dish. It contains vitamin C, folate, and iron, supporting your immune system and red blood cell production. It also boasts high concentrations of beta carotene and lutein, both of which support eye health. Yellow squash is always a treat when roasted, fried, or baked into a cheesy dish – the possibilities are truly endless!
Need some inspiration? Check out some of Virtua's favorite meal-planning recipes!
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