Savor Summer’s Best: Fresh, Local Fruits & Veggies Await!

Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian

Did you know that Illinois plays a key role in providing food for the U.S. and the world? The Prairie State ranks at the top for several of the nation’s most important commodities, including soybeans, corn, and pork, as well as a leader in several specialty crops, such as pumpkins, buckwheat, horseradish, and Christmas trees.  Illinois farmers produce these commodities on 71,123 farms, each averaging about 370 acres in size, which span more than 26 million acres across the state. We reap the delicious produce of Illinois agriculture, and now is the best time of year to find some of the best-tasting and nutritious choices. 

In Illinois during July, we can find a wide variety of fruits and vegetables in season, including berries like strawberries, blueberries, and blackberries, as well as stone fruits like cherries, peaches, and nectarines. Other fruits like melons and grapes are also in season. For vegetables, we can find zucchini, beans, tomatoes, sweet corn, cucumbers, cabbage, eggplant, peas, and bell peppers. We can also find carrots, radishes, and early-season apples.   

What about these choices that make them so nutritious?  They contain some of the highest concentrations of fiber and nutrients, which are crucial for a cancer-protective diet. 

  • Fiber is low in the American diet, and high in summer produce. Biting into a fresh fruit or vegetable just sounds healthy, it’s that snap and crunch as you shred the plant’s fibrous strands.  Fiber helps us in more ways than one! It’s the indigestible part of food that acts like nature’s broom, sweeping out what it can along its path, including possible carcinogens. Fiber keeps you full, and it’s associated with lower levels of cholesterol, blood sugar, and chronic inflammation.  Fiber also increases the diversity and abundance of healthy bacteria in your gut. 
  • Micronutrients include both vitamins and minerals, which are essential for health. Fruits and vegetables are packed with vitamins, minerals, and phytonutrients, plant chemicals like carotenoids (in tomatoes and squash), anthocyanins (in berries), and terpenes (in cherries) that may help ward off chronic inflammation and chronic disease. You may have heard that we should “Eat the rainbow”, as different color fruits and vegetables provide different antioxidants that provide protection against all chronic diseases. The deeper the color of the fruit and vegetables, the richer the antioxidants. 
  • Phytochemicals are unique compounds found only in plant foods and are high in fruits and vegetables. Seasonal fruit and vegetables may possess the highest concentration of phytochemicals.  They are the reason why fruits and vegetables are an essential part of a cancer-protective diet.  They offer a range of potential health benefits, including antioxidant, anti-inflammatory, and cancer-preventive effects.   
  • The water content is higher than any other food. Eating watery fruits and vegetables (cantaloupe, cucumber, peaches, strawberries, and watermelon) contributes to your fluid intake, helping you stay hydrated in the summer heat. 

Hopefully, you don’t need any more convincing to begin adding more local, seasonal fruits and vegetables to your diet. If you are looking for inspiration, consider one or more of the following ways to enjoy them. 

  • Make a salad. Add a few blackberries to your usual greens, make a fruit salad, or try a Greek salad. Try making your own dressing using just flavored vinegar and extra virgin olive oil. When you use locally grown options, the flavor does not require much extra work!  The combinations of salads are endless. 
  • Build a pretty parfait. Layer yogurt and fruit, such as strawberries and blueberries. It’s beautiful to look at, refreshing, and delicious. You can even take your favorite yogurt and freeze it, then add fruit on top. 
  • Sauté vegetables for primavera. Use any vegetables you like for this dish of lightly sautéed vegetables over pasta. One version: sauté garlic, zucchini, yellow squash, onion, and red pepper in a little olive oil; add oregano; and serve over your favorite whole grain pasta. 
  • Grill vegetables. Eggplant, zucchini, and corn on the cob are especially good when brushed with olive oil and grilled. Try to keep vegetable slices thick, so they’ll hold up on the grill. Or dice any vegetables and cook them in a metal grill-top basket. Serve vegetables on top of whole grains such as quinoa. 
  • Create your own salsa. Dice fresh tomatoes, onions, green peppers, mango, and cilantro for salsa to use on top of grilled fish or poultry. 
  • Make chilled soups. Try gazpacho (blended tomatoes, cucumber, green pepper, red onion, bread crusts, a little olive oil, salt, pepper, and cumin) or blueberry soup (blended blueberries and yogurt, plus a little apple juice and cinnamon). Refrigerate and serve cold. 
  • Grill fruit. Slice plums or peaches in two, remove the pits, and grill facedown for just a few minutes. Serve with a little cinnamon and a dab of frozen yogurt or nonfat Greek yogurt. 
  • Freeze fruit for a refreshing snack. Grab a handful of frozen blueberries or raspberries in the afternoon. 
  • Spritz citrus onto your food. A squeeze of lemon or lime onto a salad or grilled fish is refreshing and flavorful. 

 

Have fun getting creative and finding new ways to enhance your diet with summer fruits and vegetables.