Summertime Veggies & some recipies

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During the summer time in Vancouver,  and the pacific northwest some vegetables that are in season include:

· cucumbers,

· Tomatoes

· peppers, 

· eggplants,

· corn,

· zucchini, 

· beans, 

· squashes

· Leafy greens: lettuce, spinach, arugula, and kale

· Root vegetables: carrots, beets, and radishes

· Alliums: onions, garlic, and shallots

· Peas and fava beans

· Broccoli, cauliflower, and brussels sprouts

The availability of certain vegetables may vary depending on specific growing conditions and weather patterns, so this list may not be exhaustive. 

Here is a breakdown of some of the nutritional benefits of the vegetables that have been mentioned:

• Tomatoes: high in vitamin C and  potassium, as well as antioxidants like lycopene.
• Cucumbers: high in hydration, vitamin K and antioxidants
• Peppers: high in vitamin C, vitamin A and antioxidants
• Eggplants: high in fiber, vitamin K, and antioxidants
• Corn: high in fiber, vitamin B, and antioxidants
• Zucchini: high in vitamin C,  potassium, and antioxidants
• Beans: high in protein, fiber, and various vitamins and minerals
• Squashes: high in vitamin A, vitamin C and fiber
• Lettuce: high in vitamin K and antioxidants
• Spinach: high in iron, vitamin K, and antioxidants
• Arugula: high in vitamin K, vitamin A, and antioxidants
• Kale: high in vitamin K, vitamin C, and antioxidants
• Carrots: high in beta-carotene,  Vitamin A, Vitamin K and antioxidants
• Beets: high in folate,  manganese, and antioxidants
• Radishes: high in Vitamin C and antioxidants
• Onions: high in Vitamin C, Vitamin B6, and antioxidants
• Garlic: high in Vitamin C, Vitamin B6, manganese, and antioxidants
• Shallots: high in Vitamin C, Vitamin B6, and antioxidants
• Peas: high in protein, Vitamin C, Vitamin K, and antioxidants
• Fava beans: high in protein, fiber, and various vitamins and minerals
• Broccoli: high in Vitamin C, Vitamin K, and antioxidants
• Cauliflower: high in Vitamin C, Vitamin K, and antioxidants
• Brussels sprouts: high in Vitamin C, Vitamin K, and antioxidants

The above list is not limited to those nutrients, also all vegetables contain a variety of beneficial nutrients. Additionally, the nutritional content of a vegetable can vary depending on factors such as how it is grown and prepared. Try and purchase locally at trusted farms. 

Check out this 7 day sample meal plan, you can make the portions to accommodate your caloric needs, and always be sure to consult your doctor before making any decisions on  dietary changes. Eating healthy is a lifestyle not a diet, its something you need to commit too, but in saying that its not hard to keep it fresh and tasty, with a little imagination. 

Day 1:

• Breakfast: Veggie Omelet (spinach, tomatoes, onions, peppers) with whole grain toast
• Lunch: Grilled Vegetable Sandwich (eggplant, zucchini, peppers, lettuce, avocado) on whole grain bread
• Dinner: Roasted Vegetable Quinoa Bowl (broccoli, cauliflower, brussels sprouts, carrots, beets) with a side of chickpeas

Day 2:

• Breakfast: Greek Yogurt Parfait (spinach, berries, honey)
• Lunch: Lentil and Vegetable Stew (carrots, onions,  celery, tomatoes, spinach)
• Dinner: Grilled Portobello Mushroom Stuffed with Quinoa (spinach, peppers)

Day 3:

• Breakfast: Smoothie bowl (spinach, berries, banana, Greek yogurt)
• Lunch: Vegetable and Tofu Stir-fry (zucchini, peppers, onions, broccoli)
• Dinner: Baked Vegetable and Lentil Lasagna (spinach, tomatoes, mushrooms, zucchini)

Day 4:

• Breakfast: Veggie Breakfast Tacos (scrambled eggs, peppers, onions, spinach)
• Lunch: Vegetable and Bean Wrap (spinach, peppers, cucumber, avocado)
• Dinner: Grilled Vegetable Skewers (zucchini, peppers, mushrooms) with a side of quinoa

Day 5:

• Breakfast: Smoothie bowl (spinach, berries, banana, Greek yogurt)
• Lunch: Vegetable and Chickpea Curry (carrots, onions, bell peppers, tomatoes)
• Dinner: Vegetable and Ricotta Stuffed Shells (spinach, ricotta, tomatoes)

Day 6:

• Breakfast: Veggie Omelet (spinach, tomatoes, onions, peppers) with whole grain toast
• Lunch: Vegetable and Rice Bowl (broccoli, carrots, peppers)
• Dinner: Vegetable and White Bean Chili (spinach, peppers, onions, tomatoes)

Day 7:

• Breakfast: Greek Yogurt Parfait (spinach, berries, honey)
• Lunch: Vegetable and Tofu Pad Thai (zucchini, peppers, onions, bean sprouts, tofu)
• Dinner: Eggplant Parmesan (eggplant, tomatoes, mozzarella cheese)

It's worth noting that this example of a meal plan is just a simple sample, and you can always customize it to suit your tastes, dietary needs, and availability of the vegetables. You can also mix and match the vegetables, or add meat (if you aren't vegan/vegetarian) to make it more diverse in terms of nutrients and taste.  ALWAYS consult your doctor when making any dietary changes. 

Article by: NLTS Team