Summer Vegetables and Fruits

Summers become uncomfortable when it is so hot. In this season, you find yourself scrambling towards the AC or the fan The sweltering heat could make you wish for never-ending cold fizzy drinks, ice creams etc. We can’t control the temperatures outside, but we can keep ourselves cool internally by eating fresh vegetables and fruit diet. In this article, we list the vegetables and fruits to eat this summer.

Vegetables and Fruits to Eat This Summer

Here are 10 summer vegetables and fruits that will surely help you keep your body cool and beat the heat. So, let’s get started.

1. Cucumber

One of the most nutritious vegetables during summer times. Most often cucumbers are consumed raw in the form of healthy food. Moreover, these are part of some beverages and also added in curries like rasam.

Why You Should Eat It

Cucumbers have a high content of water (approx 96%) which is best for summers. In addition, cucumbers are rich in Vitamin K, Vitamin C and antioxidants. It is a good option to keep yourself hydrated.

2. Tomatoes

Tomatoes are technically a fruit but commonly identified as a vegetable. Moreover, tomatoes will always be an important part of various dishes. It is also consumed raw in salads and beverages. In curries, soups and sauces, tomatoes are heroes when it comes to beating the summer heat.

Why You Should Eat It

Tomatoes keep you hydrated especially when eaten raw. It has 94-95% of water. These are rich in antioxidants such as lycopene.  Tomatoes are an excellent source of potassium, vitamin C, vitamin K, and calcium.

3. Bottle Gourd

Bottle gourd is also identified as lauki. It comes to first place in vegetables because of its taste and nutritional content. Most importantly, it has a long shelf life in the fridge. It is also used in mixed veg, curries etc.

Why You Should Eat It

Bottle gourds with high water content are also rich in calcium. This makes them good for the bones. It is used as a home remedy for treating high cholesterol, stomach issues, and regulating blood sugar.

4. Brinjals

Brinjals or eggplants and are popularly consumed as a side dish. Moreover, it can be well paired with almost all combination of spices.

Why You Should Eat It

Brinjals are rich in fibre which are good for gut health. In addition, brinjals consist of vitamins, potassium and flavonoids. Overall, it is a part of a healthy diet.

5. Pumpkin

Pumpkins are a popular vegetable all over the world because of their richness. It is the best sweet vegetable which is served with chapattis. It can also be used as a sweet dish known as pumpkin kheer.

Why You Should Eat It

Pumpkins are used to strengthen your immune system because it is very rich in Vitamin A. Additionally, pumpkins are a good antioxidant, which helps you beat heart disease and it also keeps your body temperature cool.

6. Bitter Gourd

It’s like an unsung hero because bitter gourd is not everyone’s favorite list. But in the summer season, it is used as a home remedy to treat various stomach and heart related disorders.

Why You Should Eat It

Don’t go on its bitter taste. It is the sum of various nutrients such as Vitamin C, calcium, potassium and iron. Moreover, it sets digestion and regulates blood sugar level. Also, bitter gourd helps the body tackle the hot weather.

7. Green Leafy Vegetables

Spinach and mint are just a few examples of green leafy vegetables that are rich in nutrients and also good in summers. These are versatile ingredients of the kitchen, you can also eat them as soups, in lentils, juices parathas, salads, etc.

Why You Should Eat It

Green leafy vegetables (the darker, the better) are nutrients and minerals such as iron and calcium. They are good in summers because it is rich in folates and contain high water content.

8. Peppers

The most colourful and favourite vegetable comes in different types of colours as green capsicums, red and yellow capsicum. We use it in almost all the dishes everywhere. It spices up your food but and also provide various health benefits.

Why You Should Eat It

Peppers are identified as capsaicin means capsicum. It helps your body in boosting your metabolism, weight loss, improves digestion and also considered for pain relief. In addition, capsicum is rich in vitamins and antioxidants. You should use it as an essential element in your diet.

9. Green Beans

Green beans can be used as raw and in cooked form. It’s a tasty vegetable popularly used in weight-loss or healthy diets because its calorie count is low.  Also, beans are easily available in the market because they grew all year round.

Why You Should Eat It

Green beans are light and therefore ideal for summers. It is also rich in fibre and helpful in improving digestion. It is rich in Vitamin K which helps in improving bone health. Green beans are rich in nutrients like protein, iron, zinc and antioxidants.

10. Carrots

Carrots are a root vegetable. Like beans, carrots are grown throughout the year and perfect for budget meals. You can consume carrot as raw, roasted, stir-fried. moreover, carrot contains tons of nutrients that are essential for the body.

Why You Should Eat It

Carrots synthesise Vitamin A which is beneficial for the eyes.  These are rich in antioxidants, folic acid, Vitamin B6, and magnesium. In addition. It has high fibre that helps indigestion. It is also helpful in light on hot days.

 

Some Fruits and Veggie Recipes

Zucchini Tomato Bake

Zucchini Tomato Bake

Ingredients

  • 1 lb. zucchini, medium size chopped
  • 1 pt. cherry tomatoes (multi-coloured)
  • 2 garlic cloves (minced)
  • olive oil
  • kosher salt
  • black pepper
  • 1/3 c. grated Parmesan
  • 2 tbsp. torn basil for garnish

Directions

  • Firstly, preheat the oven to 350°.
  • In a large bowl, add zucchini, garlic, tomatoes, and little olive oil. Add salt and pepper according to taste and toss to coat.
  • Now, transfer these veggies to a baking dish, and sprinkle Parmesan. Bake until veggies turn slightly golden, approx 33 to 35 minutes.
  • Serve it after garnishing with basil.

Mexican Corn Salad

Mexican Corn Salad

Ingredients

  • Corns
  • Kosher salt
  • 1/2 c. mayonnaise
  • 1/4 c. cotija cheese
  • 2 lime juice
  • 2 tbsp. fresh cilantro chopped (extra for garnish)
  • 1 tbsp. chili powder, (for garnish)

Directions

  • Cut corn kernels off the cob.  Take a saucepan and add some water and salt to it. Keep the flame slow. Now add corn and cover it until it cooks well. After 3 to 4 minutes drain and pat dry corns.
  • Then, take a serving bowl, toss corn with mayonnaise, cilantro, cotija, and lime juice. Season generously with chilli powder and salt.
  • Now, it’s ready for serving.

Vegetable Spaghetti

Vegetable Spaghetti

Ingredients

  • 1 lb. spaghetti
  • 1 tbsp. olive oil
  • 2 cloves garlic (minced)
  • 1 red onion (thinly sliced)
  • 1 chopped carrot
  • 2 zucchinis (sliced)
  • 1 diced tomato
  • 1 tsp. Italian seasoning
  • 1/4 tsp. chilli flakes
  • 1 tbsp. tomato paste
  • black pepper
  • Parmesan (grated for garnish)

Directions

  • In boiled water, cook spaghetti (follow package instructions). Keep aside 1 cup pasta water and drain spaghetti.
  • Heat oil on a medium flame, add garlic and cook, 1 minute. Add zucchini, red onion, carrot, and cook until soft, 7 minutes. Stir diced tomatoes in tomato paste and season with red pepper flakes, salt, pepper, and Italian seasoning, simmer for 10 minutes.
  • Add spaghetti and pasta water together in it.
  • Serve after garnishing with basil and Parmesan.

Crunchy Broccoli Salad

Crunchy Broccoli Salad

Ingredients

  • Kosher salt
  • 3 heads broccoli
  • 1/2 red onion
  • 2 carrots(shredded)
  • 1/2 c. dried cranberries
  • 6 slices bacon(cooked)
  • 1/2 c. almonds

For The Dressing

  • 1/2 c. mayonnaise
  • 3 tbsp. apple cider vinegar
  • Kosher salt
  • black pepper

Directions

  • In a saucepan, add 4 cups of boiled and salted water to a boil.
  • Add broccoli in boiled water and cook, 2 minutes. Then, remove carefully and put in a bowl of ice water. Cool and drain florets in a colander.
  • In another bowl, combine broccoli, cranberries, almonds, carrots, red onion and bacon.
  • Now, whisk mayonnaise and vinegar by adding salt and pepper then pour it over the broccoli mixture and stir well.

Miso-Glazed Eggplant Grain Bowls with Basil

Miso-Glazed Eggplant Grain Bowls with Basil

Ingredients

  • 4 eggplants
  • olive oil
  • 1½” ginger (grated)
  • ¼ cup white miso
  • 2 tbsp. plus 1½ tsp. tamari or regular soy sauce
  • rice vinegar
  • Sugar
  • lime juice
  • 2 cucumbers
  • 4 scallions
  • 2½cups cooked whole grains
  • 1cup basil

Directions

  • Preheat to 400° after placing a rack in the oven. Cut sides of eggplants season with 2 Tbsp. oil and salt. Roast from the skin side on a baking sheet, 22–28 minutes.
  • Meanwhile, whisk sugar, ginger, miso, tamari, vinegar with 4 Tbsp. oil.
  • Now, increase oven temperature to 450°. Add some glaze over cut sides of eggplants. Roast it for 12–15 minutes then cool slightly.
  • Then, add lime juice into the remaining glaze with cucumbers, scallions, grains, and basil.
  • Serve it.

Tropi-Cobb Salad

Tropi-Cobb Salad

Ingredients

  • 6 tbsp. olive oil
  • 4 garlic cloves (crushed)
  • skinless, boneless chicken thighs, cut into ¾” pieces
  • Kosher salt
  • curry powder
  • lime juice
  • 6cups green lettuce
  • 22 ripe avocados (sliced)
  • 2 ripe mangos(sliced)
  • ¼ red onion(sliced)
  • 1cup cherry tomatoes
  • Salt, chilli flakes, and basil

Directions

  • Heat oil in a nonstick skillet over medium. Add garlic and cook, until golden brown all over. Increase heat to high. And, season chicken with salt and cook to skillet for about 3 minutes. Remove from heat, add vadouvan and cool it.
  • In a bowl add lemon juice, salt and 5tbsp. Now, arrange avocado, mango, onion, lettuce, chicken, and tomatoes on a platter. Drizzle with sea salt, red pepper flakes, and herbs.

Summer Diet Plan

  • Waking up – Lemon water
  • Breakfast- vegetable Juice/ Boiled eggs/ Poha
  • Mid-Morning Snacks- Muskmelon/ Coconut or Coconut water
  • Lunch- carrot cucumber salad, any vegetable, curry and chapati (without oil)
  • Evening snacks- green tea without sugar
  • Dinner- Curd, shake a day
  • Sleeping time- Triphala with water

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This is a summer diet plan which includes a healthy diet and healthy food with fresh vegetables and Fruits Diet.  So, follow this healthy diet and make your summer better.

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