Every season brings its vibrant tapestry of flavors and colors, reflected in the variety of fruits and vegetables available. From crisp apples in the fall to juicy watermelon in the summer, eating seasonally not only enhances culinary experiences but also promotes health, supports local economies, and reduces environmental impact. Let us explore the benefits of seasonal eating, delve into the nutritional profiles of cherries and broccoli as summer stars, share delicious recipes, and provide tips on sourcing the freshest seasonal produce.
Summer Spotlight: Strawberries, Broccoli, Peaches, & Kale
Strawberries
Strawberries are the quintessential fruit of summer, cherished for their vibrant color, succulent sweetness, and enticing fragrance. These juicy berries are not only a treat for the taste buds but also pack a powerful nutritional punch. Rich in vitamin C, manganese, and folate, strawberries support immune function, skin health, and overall well-being. They are also an excellent source of antioxidants, including anthocyanins and ellagic acid, which help reduce oxidative stress and inflammation.
Recipe Idea: Strawberry Basil Sorbet
Ingredients:
- 4 cups fresh strawberries, hulled and sliced
- 1 cup granulated sugar
- 1/2 cup water
- 1 tablespoon lemon juice
- 1/4 cup fresh basil leaves, finely chopped
- 1/2 teaspoon vanilla extract (optional)
Instructions:
In a blender or food processor, combine the sliced strawberries and granulated sugar. Blend until smooth. You may need to stop and scrape down the sides to ensure all the strawberries are pureed.
In a small saucepan, combine the water and remaining granulated sugar. Heat over medium heat, stirring constantly, until the sugar is completely dissolved. Remove from heat and let cool to room temperature.
Stir the cooled sugar syrup and lemon juice into the strawberry puree. Add the finely chopped basil leaves and vanilla extract, if using. Mix well to combine all the flavors.
Pour the mixture into a bowl and refrigerate for at least 2 hours, or until it’s thoroughly chilled.
Transfer the chilled mixture to an ice cream maker and churn according to the manufacturer’s instructions until it reaches a soft-serve consistency. If you don’t have an ice cream maker, you can pour the mixture into a shallow dish and freeze, stirring every 30 minutes to break up any ice crystals, until the sorbet is firm.
Scoop the sorbet into bowls or cones and serve immediately for a refreshing treat. Garnish with additional basil leaves or fresh strawberry slices if desired.
Broccoli
Broccoli thrives in the summer months, offering a nutritious punch with every bite. Packed with vitamin C, vitamin K, fiber, and folate, broccoli supports immune health, bone health, and digestive wellness. Its versatility in the kitchen makes it a staple in salads, stir-fries, soups, and even as a standalone side dish.
Recipe Idea: Broccoli Salad with Lemon Dressing
Ingredients:
- 1 head of broccoli, cut into bite-sized florets
- 1/4 cup red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup sunflower seeds
- 1/4 cup dried cranberries or raisins (optional)
- 1/3 cup plain Greek yogurt
- Zest and juice of 1 lemon
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
Instructions:
- Blanch broccoli florets in boiling water for 2 minutes, then transfer to an ice bath to stop cooking. Drain well.
- In a large bowl, combine blanched broccoli, red onion, cherry tomatoes, sunflower seeds, and dried cranberries or raisins.
- In a small bowl, whisk together Greek yogurt, lemon zest, lemon juice, honey or maple syrup, salt, and pepper until smooth.
- Pour the dressing over the broccoli salad and toss gently to coat.
- Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Peaches
As summer unfolds, peaches emerge as one of the season’s most beloved fruits, known for their juicy sweetness and irresistible aroma. These luscious fruits are not only delightful to eat fresh but also offer a range of health benefits. Rich in vitamins A and C, peaches support healthy skin, vision, and immune function. They also provide a good amount of dietary fiber, which aids digestion and helps maintain a healthy weight.
Recipe Idea: Peach Cobbler
Ingredients:
- 4 cups fresh peaches, peeled and sliced
- 1 tablespoon lemon juice
- 1/2 cup granulated sugar (adjust according to the sweetness of peaches)
- 1 tablespoon cornstarch
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- Pinch of salt
Instructions:
Preheat your oven to 375°F (190°C).
In a large bowl, combine the sliced peaches with lemon juice, granulated sugar, cornstarch, vanilla extract, cinnamon, and a pinch of salt. Toss to coat evenly, then transfer to a greased baking dish.
In a separate bowl, whisk together the flour, granulated sugar, light brown sugar, baking powder, baking soda, and salt. Cut in the cold butter using a pastry cutter or your fingers until the mixture resembles coarse crumbs. Stir in the buttermilk until just combined.
Drop spoonfuls of the topping over the peaches. It’s okay if some of the fruit peeks through. Bake for 35-40 minutes, or until the topping is golden brown and the peach filling is bubbly.
Allow the cobbler to cool slightly before serving. Enjoy it warm on its own or with a scoop of vanilla ice cream for an extra treat!
Tuscan kale (Dino)
Tuscan kale, a robust leafy green, thrives in cooler summer temperatures and offers exceptional nutritional benefits. It is rich in vitamins A, C, and K, as well as minerals like calcium and potassium. Kale’s dense texture and slightly bitter flavor make it a versatile ingredient in salads, soups, and smoothies, and even as a crispy snack when baked into chips.
Recipe Idea: Kale and Quinoa Salad
Ingredients:
- 1 bunch green kale, stems removed and leaves torn into bite-sized pieces
- 1 cup cooked quinoa, cooled
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese or goat cheese (optional)
- 1/4 cup toasted nuts (such as almonds or walnuts)
- Dressing: 3 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, salt, and pepper to taste
Instructions:
- In a large bowl, massage kale leaves with a drizzle of olive oil and a pinch of salt for a few minutes until leaves soften and wilt slightly.
- Add cooked quinoa, cherry tomatoes, red onion, and crumbled cheese (if using) to the bowl.
- In a small jar, combine olive oil, balsamic vinegar, Dijon mustard, salt, and pepper. Shake well to emulsify.
- Drizzle dressing over the salad and toss gently to coat.
- Top with toasted nuts before serving for added crunch.
Additional Seasonal Vegetables: Beets, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Sweet Potatoes, Squash, and Turnips.
Seasonal eating isn’t just about delicious produce; it’s a healthy, sustainable, and community-supporting lifestyle. Each bite of summer cherries or fresh broccoli connects you to nature’s rhythm and bounty. Choosing seasonal produce nourishes both your health and the planet, one delicious meal at a time. Discover seasonal delights at Isla Vista Food Co-op Downtown Market!
