Jersey Fresh Summer Produce is Here!
By Lori Skurbe, MPH, CDE
One of my favorite things about summer is enjoying all the local produce! Summer brings Jersey tomatoes, Jersey sweet corn, blueberries, strawberries, peaches, melons and fresh salad greens.
Many people grow their own fruits, vegetables and herbs. Fresh food always tastes the best and retains its high nutritional value.
There are many places to purchase fresh produce besides your local supermarket, such as family farms (many offer options to order online and curbside pickup), pick your own farms – for berries, herbs, apples and other produce.
In addition, there are many community supported farms in the area where you can purchase a seasonal farm share and each week you receive a box a locally grown produce and support local farmers.
We encourage our patients to embrace a whole food plant-based eating regimen, which emphasizes eating most of your foods in the form of plants.
The summer gives us a chance to really explore and enjoy a plant-based diet, while we have farm fresh produce abound.
How do you incorporate more produce into your diet?
- Have a fruit and/or vegetable at each meal. For example: add berries, peaches or sliced banana to your cereal, add vegetables to tofu scramble, add leafy greens and frozen berries to a protein drink, add blueberries to a salad or add lettuce, tomato and onion to a wrap.
- Make soups and stews with added vegetables: add extra carrots and celery to soup and stew recipes, add sweet potato to vegetarian chili, add extra carrots and sweet potato to split pea soup. Take all your leftover vegetables from the week and make a big pot of vegetable soup and add beans for protein.
- Summer is great for cold salads: Mix together cucumber, tomato, bell peppers, sweet corn and avocado with balsamic vinegar, and fresh ground pepper for a delicious summer salad.
- Grill or roast vegetables and then put them on whole grain flat bread with a smear of fresh hummus for a refreshing lunch!
- Add a variety of produce to your usual green salad such as shredded carrots, red onion, bell peppers, olives, summer squash, red cabbage. Top off with a sprinkle of berries or sliced apples, peaches or pears.
There are many places online to find healthy recipe ideas:
cookinglight.com
eatingwell.com
allrecipes.com
pcrm.org
There are many other recipe sites online as well as plant based recipe books.
Here is a favorite plant-based salad recipe from PCRM.org:
Lentil Cucumber Salad
Source: Dora Stone, chef and photographer, founder of mmmole.com and dorastable.com
About the Recipe
198 Calories · 13.2 g
Protein · 9.9 g Fiber Lunch
Gluten-free · Nut-free
Serve cold, either alone or with a salad of your choice.
Optional: Serve with a gluten-free pita.
Ingredients
Makes 4 Servings
brown or green lentils (1 cup)
tomato, diced (1 cup)
cucumber, peeled and diced (1 cup)
orange or red pepper, cubed (1 cup)
garlic, finely chopped (1 clove)
olives, chopped (1 tbsp.)
fresh basil, chopped (1 tbsp.)
balsamic vinegar (1/4 cup)
Directions
1. Clean the lentils to make sure they have no stones and pour into a large pot of water.
- Boil gently for 20 minutes or until tender. Strain and let cool on a tray in the refrigerator.
- In a large bowl, mix the lentils with the remaining ingredients. Season with salt and pepper.
- Serve the salad cold.
Nutrition Facts Per serving
Calories: 198 Fat: 1.0 g Saturated Fat: 0.2 g Calories from Fat: 4% Cholesterol: 0 mg Protein: 13.2 g Carbohydrates: 36.0 g Sugar: 6.3 g Fiber: 9.9 g Sodium: 37 mg Calcium: 53 mg Iron: 5.0 mg Vitamin C: 40.4 mg Beta-Carotene: 1,966 mcg Vitamin E: 0.6 mg
Are You Ready to Change the Way You Eat?
If you are exhausted by the constant diet/exercise and weight loss/weight regain cycles, you may wish to consider a surgical weight loss solution, especially if you have more than 75 pounds to lose.
Call our friendly bariatric specialists at 732-982-2002 to learn more or log-in to our next New Patient Webinar on Zoom, where you can listen, ask questions and become more educated about the bariatric weight loss surgery process.
We look forward to meeting you and possibly welcoming you to the Prime family!