Fruit and Veggie Tales
By Alexandra Egan | Photography by Michelle Kappeler

Tis the season for cooking with produce! Well, the produce that is in season, anyway. Not sure what that list is composed of, exactly? Have no fear, we’ve got your guide to the season’s freshest fruits and vegetables. Get the story straight on summer’s abundance of crops with fun facts, nutrition information, and even, a few recipe tips.

Cucumbers

Weighing in at 95 percent water, cucumbers are a hydrating vegetable with plenty of fiber and a variety of minerals, including silica, potassium, and magnesium. Cucumbers also contain ascorbic acid and caffeic acid, both of which can help soothe skin irritations and reduce swelling. Cucumbers don’t always need a lot of fuss to taste good, either. Rob Shenot of Shenot Farm Market says, “We put them in some ranch dressing and then put them in the fridge.” Sources: Shenot Farm Market,724.935.2542. www.shenotfarm.com, www.healthymeals.nal.usda.gov www.foodreference.com www.fruitandveggieguru.com

Okra

Packed with fiber, protein, vitamin A, vitamin C, folic acid, calcium, iron, potassium, and magnesium, mature okra is also used to make rope and paper. This 25-calorie-per-half-cup power veggie helps treat lung inflammation, sore throat, and irritable bowel syndrome. It also is believed to protect against forms of cancer expansion. According to Whole Foods Market’s Allen Tingley, okra can be pretty versatile. “You can do any of the same things with okra as you can with zucchini,” he says. “A lot of vegetarians and vegans will use it for substitutions, too.” Sources: Whole Foods Market,

412.441.7960. www.wholefoods.com www.foodreference.com www.vegrecipesofindia.com

Tomatoes

In France, the tomato is known as the “pomme d’amour,” which means “love apple,” for its aphrodisiac properties. In regards to health, tomatoes produce vitamin C, beta cartene, folate, potassium, and lycopene, which is known to fight cancer. Chef Bill Fuller of big Burrito Restaurant Group digs on tomatoes, especially in the month of August. “You should just shove your face full of tomatoes during August,” he says. “I just eat the heck out of ‘em.’” Sources: big Burrito Restaurant Group, 412.361.3272,

www.bigburrito.com www.sixwise.com www.stumblerz.com www.ezinearticles.com

Cantaloupe

At only 50 calories a slice, cantaloupe is rich in antioxidants that help prevent cancer and heart disease. Not to mention one serving provides more than 400 percent of your daily vitamin A and nearly 100 percent of your daily vitamin C. Cantaloupe can help relieve nerves, calm anxieties, help the body excrete excess sodium (which reduces water retention), and improve vision. Patty Janoski of Janoski’s Farm and Greenhouse says that their homegrown cantaloupes are picked ripe and ready to eat. She loves them in fruit salads, or just plain, but hints that cantaloupe served with vanilla ice cream is a summer treat that is sure to hit the spot. Sources: Janoski’s Farm and Greenhouse, 724.899.3438, www.janoskis.com www.sundiafruit.com www.bellybytes.com

www.hungrymonster.com www.juicingfor-health.com

Summer Squash

Coming from the word “askutasquash,” from the Narragansett language, squash means “a green thing eaten raw.” Summer squash was used by the Native Americans and European settlers in America for its high content of manganese, vitamin C, magnesium, vitamin A, and dietary fiber. Zucchini is actually a summer squash. “Zucchini comes in different colors: yellow and green. They taste very similar,” says Sue Veinlich of Triple B Farms, who suggests using summer squash to make fritters. Sources: Triple B Farms, 724.258.3557, www.triplebfarms.com www.marylandpublicschools.org www.kidscooking-activities.com www.bellybytes.com

Sweet Corn

Sweet corn is low in fat, low in sodium, cholesterol free, and a good source of vitamin C. Corn provides beta carotene (which helps prevent cancer), thiamin, niacin, and

magnesium. Chef Bill Fuller of big Burrito Restaurant Group suggests rubbing some oil, salt, and pepper on the cob, grilling it, and dousing it with butter. He also likes throwing some raw corn into a salad. When asked about this summer vegetable, his first response is, “Corn. Oh my God, corn.” Sources: big Burrito Restaurant Group, 412.361.3272.

www.bigburrito.com www.mnfarmtoschool.umn.edu www.hungrymonster.com

Collards

A traditional southern staple, collard greens are definitely keepers when it comes to health benefits. Just one cup of collards is packed with vitamin A, vitamin K, vitamin C,

folate, fiber, calcium, iron, vitamin B6, riboflavin, and magnesium. Collards grow best in warm weather, though their flavor is enhanced by a light frost. According to Allen Tingley of Whole Foods Market, “They’re great in hot dishes, good in stir fry, and they’re actually really good raw, too! Most people are afraid to eat greens raw.” He also suggests throwing them in a salad. “If you mix and match your greens, you get a lot more excitement out of your salad.” Sources: Whole Foods Market, 412.441.7960.

www.wholefoodsmarket.com www.foodreference.com