August may have just come to an end, but the summer is not yet over! Let’s not put on our sweaters and pull out the pumpkin pie spice yet. We still have several weeks yet to make some marvelous summer food. The great thing about end of the summer food is the huge variety of veggies you can still get at the farmer’s market such as eggplant, tomatoes, basil, green beans, kale, potatoes, broccoli, and cauliflower.
And let’s not forget fruits. Apples, grapes, pears, cherries, stone fruit, blueberries, and raspberries are still at their best. If there is one thing nutritionists all over the world can agree upon is that creating a foundation of vegetables and some fruit in your diet is one of the best things you can do to improve your health and maybe even your longevity.
At this time of year, these foods just taste better and are packed with loads of nutrients. So, it’s a great time to start eating more plant foods.
1. Tomatoes – Fresh tomatoes right off the vine is a no-brainer. Get out the olive oil, basil, and a splash of Balsamic vinegar and you are good to go. Tomatoes are a good source of vitamins including vitamin C, potassium, vitamin K and folate. They also contain lycopene in abundance, a red pigment and antioxidant that is well known for its beneficial health effects. Tomatoes also contain other plant compounds such as beta carotene, naringenin which decreases inflammation, and chlorogenic acid which may lower blood pressure.
Fun ideas include making a tomato tart, gazpacho, tomato sauce or tomato soup. Add cherry tomatoes to almost any savory dish. Add them to a stuffing for any vegetable such as zucchini or peppers. Add them to pasta or make a cobbler with them using a savory topping. I love to roast them with olive oil and garlic and add basil and rosemary at the end. It’s a great way to extend the season especially if you have an overabundance. Pour the tomatoes into little Ball jars and store them in the freezer.
2. Potatoes – Who doesn’t love potatoes? Potatoes have received a bad rap with all the carb-controlled diets and keto diets that are cropping up everywhere. Here’s why: Potatoes are a good source of vitamin C, vitamin B6, potassium, and manganese. They are a great source of antioxidants such as flavonoids, carotenoids, and phenolic acids. And a good source of fiber.
They do contain carbs. If you are struggling with your weight control your portion.
If you have diabetes or prediabetes here is some important information. Potatoes are high in resistant starch. Many studies have shown that resistant starch can reduce insulin resistance which improves blood sugar control. This starch is not broken down or fully absorbed by the body. Instead, it moves along to the large intestine and acts as food for the healthy bacteria and can improve gut health.
The best potatoes for you are spuds that are colored through and through. So, pick the purple, red or blue ones. Also, be careful of how you cook potatoes. Watch the fat and the portion or you negate the benefits
3. Eggplant – Eggplant is also rich in many of the same nutrients as tomatoes and potatoes. It is also high in antioxidants and a great source of fiber.
Versatile and easy to use, it can be baked, roasted, grilled, or sautéed. Enjoy it with a drizzle of extra-virgin olive oil and some fresh herbs. I love to use eggplant as a replacement for noodles in lasagna which makes is lower in carbs and calories and more nutritious.
Baba Ghanoush is a great roasted eggplant dip from Mediterranean cuisine. Flavored with garlic, lemon, tahini, parsley, and olive oil, it’s a perfect late summer appetizer with veggies and whole grain crackers!
Another favorite recipe is Eggplant Stacks. These are super simple to make. Combine goat cheese with some basil and oregano. Grill eggplant, peppers, summer squash and zucchini. Use the goat cheese as a stuffing for the stacks. Reduce red wine and Balsamic vinegar and drizzle over the top.
Both recipes are available in my book “Cool the Fire” which is available at Toadstool Bookstore in Peterborough and Keene.
4. Fresh herbs and greens – Right now, fresh herbs are abundant. And herbs can pack just as many nutrients as vegetables. Herbs are a great source of vitamins A, C and K. They are also an excellent source of polyphenols which are anti-oxidant and anti-inflammatory nutrients. So, eat more fresh herbs in your diet.
Greens are among the most nutrient dense foods, so always a good choice
Simple ideas for eating more fresh herbs and greens:
1. Add large amounts of herbs to salads. Some great choices include basil, parsley, cilantro, and dill.
2. Sprinkle both greens and herbs on or stir into soups and stews.
3. Add large amounts of both to pasta and potato salads.
4. Add herbs to beverages. Mint, rosemary, lavender, and lemon verbena are great additions.
5. Add both herbs and greens to smoothies.
Take advantage of the end of summer bounty. Everyone can benefit from consuming more produce in their diet.
Ruth Clark, author of the best-selling book Cool the Fire: Curb Inflammation and Balance Hormones, is a Registered Dietitian Nutritionist with a master’s in Public Health and over 35 years of experience. She lives in Sharon and her practice is 100% virtual. Ruth specializes in mid-life and older women who are struggling with weight, mood and fatigue to regain their energy and vitality. You can reach her at Ruth@RuthRD.com.