Summer vegetables are in their prime right now, popping with color and flavor. They’re also among the season’s most nutrient-rich foods, making summer an ideal time to incorporate more produce into everyday recipes.
University of Delaware registered dietitian and clinical nutrition instructor Sharon Collison has selected her summer all-star team: tomatoes, eggplant, cucumbers, corn, zucchini and red peppers
These seasonal favorites are naturally high in water content, low in calories and rich in vitamins, minerals, fiber and plant compounds that support overall health.
Collison also notes that some of the compounds found in summer vegetables — including lycopene, carotenoids, flavonoids and polyphenols — have been studied for their potential role in protecting cells from oxidative stress and supporting cardiovascular, metabolic and overall health.
With many families looking for affordable ways to eat well, Collison says seasonal produce can offer both nutrition and value when incorporated into meals. She can provide recipes along with her selections.
- Tomatoes: A source of vitamin C and lycopene, a powerful antioxidant compound that gives tomatoes their red color. Collison recommends an easy one-pan roasted fish with cherry tomatoes recipe that highlights tomatoes in a Mediterranean-inspired meal.
- Eggplant: A fiber-rich vegetable containing nasunin, a compound found in the purple skin that acts as an antioxidant. A Greek-inspired melitzanosalata (eggplant dip) recipe showcases eggplant’s versatility.
- Cucumbers: A refreshing summer vegetable made up of more than 95% water and a source of vitamin K. Collison can provide a cool cucumber soup recipe designed for hot summer days.
- Corn: A summer favorite that provides more than carbohydrates, including lutein and zeaxanthin — plant compounds important for eye health — as well as fiber. A roasted corn and edamame salad is ideal for summer gatherings and barbecues, Collison says.
- Zucchini: A low-calorie, high-water-content vegetable containing plant compounds such as lutein, zeaxanthin and beta-carotene. A simple roasted zucchini recipe with herbs and spices highlights the vegetable’s flavor.
- Red peppers: A low-calorie, high-water-content vegetable packed with vitamin C and antioxidants such as beta-carotene and lycopene, which have been studied for their role in supporting heart health, immune function and eye health. A roasted red pepper dish highlights their natural sweetness and vibrant color.
