Have you ever found yourself standing in the produce section and not sure how to choose the perfect produce item? Fareway proudly presents our Complete (Dietitian Approved) guide to health benefits, purchase best practices, and how to serve produce!
Summer fruits and veggies pack a nutritious punch. Our dietitian, Caitlyn has chosen some of her favorite summer produce items and gives you a quick lesson on their health benefits, how to purchase, and how to serve.
Health Benefits: Apricots contain vitamin A and C both of which are antioxidants. Apricots are a good source of the mineral, potassium, a heart healthy mineral that helps regulate heart rate and blood pressure.
Buy: Chose apricots with a rich, orange color. The flesh should be soft but not mushy
Serve: Apricots can add flavor to savory dishes, like chicken, or add added sweetness to salads, ice cream and pies.
Health Benefits: Tomatoes are a low calorie vegetable that are low in fat and have no cholesterol. They are rich in lycopene.
Buy: Pick tomatoes that have a bright red color, are firm, and wrinkle free. Store tomatoes at room temperature unless cut.
Serve: Add fresh slices to burgers, sandwiches and pizza. Toss cherry tomatoes into salads or add to kabobs. If your tomatoes start to turn, transform them into a homemade salsa or sauce.
Health Benefits: Cucumbers contain many B vitamins, folic acid, vitamin C, calcium, iron, magnesium, phosphorus, and zine.
Buy: Chose cucumbers that are firm and have a dark green skin.
Serve: Many of the cucumber’s nutrients are found in the skin, so leve on the peel as much as possible. Add thin slices to water for a refreshing taste or add to salads, a top of burgers, or even a homemade tzatziki sauce.
Health Benefits: Mangoes are full of fiber and vitamin C, both of which can play a role in lowering cholesterol.
Buy: The color of mangoes does not indicate its ripeness. Give it a squeeze, you want the flesh to be firm but give just slightly.
Serve: Eat raw, add to salads, smoothies, or even salsas. Mangoes have a natural tenderizing property so they are the perfect addition to a meat marinade.
Health Benefits: Watermelon has a very high water content, hence the name, and is also rich in potassium. Watermelon is great for helping you stay hydrated in the summer sun.
Buy: Look for a smooth, unblemished rind. When you pick up a watermelon, it should feel heavy for its size, indicating lots of watery goodness inside.
Serve: Fresh watermelon is perfect on its own but can also be added to salads, fruit cocktails or frozen drinks. Like many summer fruits and vegetables, it can also be grilled!
Health Benefits: Peppers are loaded with vitamin C and capsaicin. Capsaicin gives peppers there kick but can also help with blocked sinuses and jump start your metabolism.
Buy: No matter the color, red, yellow or green, peppers should be vibrant and shiny.
Serve: Add Chile peppers to any dish for an added kick. Grill whole to mellow the spice. Peppers can also easily be added to sauces and dips.