Seasonal recipes for a healthy diet

Summer is a beautiful time to enjoy fresh and healthy food. During this season, nature provides various delicious and nutrient-packed fruits and vegetables. 

In this article, you will discover the health benefits of seasonal foods and find some refreshing recipes that you can incorporate into your daily routine.

Reading time: 5 minutes

Seasonal foods are more economical and sustainable, as they don’t need to be imported from other regions. In addition, these foods are at their peak of freshness. They are usually more nutritious, so by consuming local products, you get health benefits.

On the other hand, supporting local agriculture promotes the community’s economy. It reduces the carbon footprint associated with long-distance food transportation.

Seasonal fruits and vegetables

The most popular seasonal fruits include watermelons, strawberries, peaches, plums, and apricots. We can enjoy them as nutritious snacks, add them to fresh salads or use them as ingredients in healthy smoothies and desserts. 

In addition to fruits, summer also brings a variety of vegetables. Some options include corn, tomatoes, cucumbers, zucchini, and eggplant. These vegetables are rich in water, fiber, and phytonutrients that benefit our health. We can incorporate them in salads to get extra vitamins and minerals or use them in stir-fries or grills to add flavor and texture to our meals. They are also excellent ingredients for light and colorful dishes such as gazpacho and ratatouille or as a base for healthy pizzas.

We have two refreshing recipes for you!

1. Tomato and cucumber gazpacho

Ingredients:

• 4 ripe tomatoes
• 1 medium cucumber
• 1 green bell pepper
• 1 garlic clove
• 1/4 red onion
• 2 tablespoons of extra virgin olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste
• Optional: fresh basil leaves for garnish

Instructions:

• Cut the tomatoes and cucumber into large chunks and remove the seeds from the bell pepper. Peel the garlic clove and cut the onion into small pieces.
• Place the tomatoes, cucumber, green bell pepper, garlic, and onion in a blender or food processor.
• Add the olive oil, red wine vinegar, salt and pepper.
• Blend everything until you obtain a smooth and homogeneous texture. If you want a lighter gazpacho, add cold water according to your preference.
• Taste and adjust seasoning if necessary.
• Transfer the gazpacho to a pitcher or container and refrigerate for at least one hour to chill and allow the flavors to blend.
• Serve the gazpacho chilled and garnish with fresh basil leaves if desired.

2. Watermelon and feta cheese salad

Ingredients:

• 4 cups seeded watermelon, diced
• 2 cucumbers, peeled and cut into thin slices
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons extra-virgin olive oil
• Juice of half a lemon
• Salt and pepper to taste

Instructions:

• Combine the watermelon cubes, cucumber slices, and crumbled feta cheese in a large bowl.
• Add the chopped mint leaves and toss gently.
• In a separate bowl, prepare the dressing by mixing the olive oil, lemon juice, salt, and pepper.
• Pour the dressing over the watermelon, cucumber, and feta cheese, and toss gently to ensure all the ingredients are well coated.
• Taste the salad and adjust the seasoning if necessary.
• Refrigerate for at least 30 minutes before serving to allow the flavors to blend and the salad to cool.

Enjoying seasonal fruits and vegetables provides health benefits and allows you to explore summer flavors. Supplement your diet with a multivitamin like Super High Potency Plus, and enjoy the summer!